Top Tips to Combat Hormonal Weight Gain After 40

Top Tips to Combat Hormonal Weight Gain After 40

Gaining weight, especially around the middle, can feel sudden and frustrating in midlife. Even worse, the strategies that worked in our 20s and 30s often fail now. What’s going on, and how can we address this?

Why Hormonal Weight Gain Happens in Perimenopause

1. Hormonal Shifts: Fluctuating estrogen levels can increase insulin resistance and fatigue, leading to cravings for sugar and caffeine.

2. Stress & Cortisol: Higher stress levels can trigger cortisol, leading to the infamous “worry waist.”

3. Hunger Hormones: Increased ghrelin during perimenopause heightens hunger and cravings.

4. Sleep Issues: Poor sleep due to hot flashes or anxiety exacerbates weight gain by increasing cravings.

These changes often render traditional calorie restriction and cardio less effective. Thankfully, there are steps you can take to regain control.

Simple Ways to Manage Hormonal Midlife Weight Gain

Navigating the journey beyond 40 brings about significant hormonal shifts, particularly during perimenopause and menopause. These changes often lead to weight gain, especially around the midsection, due to declining estrogen levels, reduced muscle mass, and metabolic slowdowns. However, with informed lifestyle adjustments, it's entirely possible to manage and even reverse this trend.

1. Prioritize Strength Training

As estrogen levels decline, there's a natural decrease in muscle mass, which can slow metabolism and increase fat accumulation. Incorporating strength training exercises, such as resistance band workouts, weightlifting, or bodyweight exercises, at least twice a week can help rebuild muscle mass, boost metabolism, and promote fat loss.

2. Embrace a Nutrient-Dense, Protein-Rich Diet

Focusing on whole, nutrient-dense foods can stabilize blood sugar levels and reduce cravings. Aim to include a variety of vegetables, fruits, lean proteins, healthy fats, and whole grains in your meals. Protein, in particular, supports muscle maintenance and satiety, aiding in weight management.

3. Manage Stress Effectively

Chronic stress elevates cortisol levels, a hormone that, when persistently high, can lead to increased abdominal fat storage. Incorporate stress-reducing practices such as meditation, yoga, deep breathing exercises, or regular physical activity to help regulate cortisol levels and support overall well-being.

4. Ensure Quality Sleep

Sleep disturbances are common during menopause and can contribute to weight gain by affecting hunger-regulating hormones and increasing cravings for unhealthy foods. Aim for 7-9 hours of quality sleep per night by establishing a consistent sleep schedule, creating a restful environment, and limiting screen time before bed.​

5. Consider Hormonal Support

For some women, hormone replacement therapy (HRT) may be beneficial in alleviating menopausal symptoms and preventing weight gain. However, it's essential to consult with a hormone specialist to determine if HRT is appropriate for your individual needs.

6. Stay Hydrated and Limit Alcohol Intake

Proper hydration supports metabolism and can help control appetite. Aim to drink at least 8 glasses of water daily. Additionally, limiting alcohol consumption can prevent unnecessary calorie intake and reduce the risk of weight gain.

7. Incorporate Regular Physical Activity

Beyond strength training, include aerobic exercises like walking, swimming, or cycling into your routine. Regular physical activity not only aids in weight management but also improves cardiovascular health and mood. l

8. Seek Professional Guidance

Every individual's experience with hormonal changes is unique. Consulting with a certified natural health professional can provide personalized strategies and support tailored to your specific needs.

Struggling with Weight Gain Despite Your Best Efforts?

Your body is speaking—are you listening? Symptoms like weight gain, irritability, digestive issues, and fatigue during perimenopause and menopause are signals that something needs attention.

Let’s uncover what your body is trying to tell you and create a plan that works. Book a Self-Sabotage Breakthrough Call today to explore how the personalized SHAPE ReClaimed program can guide you toward renewed energy, balance, and sustainable weight loss.

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Gwen Krehbiel, Owner & CNHP

Hope to connect with you soon! ❤️

To your thriving health,

Gwen Krehbiel

Certified Natural Health Professional

Certified SHAPE ReClaimed Practitioner

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Certified ZYTO Practitioner

Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.