Probably the biggest question most women have is “how can I prevent or reduce Perimenopause weight gain?”
It is common to experience weight gain during Perimenopause. During the luteal phase of our cycle, progesterone raises body temperature meaning the rate we use energy increases. However, if we don’t ovulate during a cycle, something which becomes increasingly common as Perimenopause advances, progesterone levels are lower and so we don’t burn as much energy.
Then, as oestrogen declines, fat starts to be stored in the tummy rather than the hips and thighs -where it would have been stored as a fuel reserve for breastfeeding.
We may also become more insulin resistant during Perimenopause because our bodies cannot deal with the same amount of carbohydrates anymore. Unless our insulin is under control and blood sugar balanced, losing weight becomes very hard!
However there are certain ways we can reduce the amount of weight, we might put on.
To maintain a well-balanced healthy diet, each meal should be based on clean protein (chicken, turkey, beans, eggs, lentils, soy etc), hormone-balancing healthy fats, antioxidant-rich vegetables and nutrient packed herbs and spices.
Ways to Reduce Perimenopause Weight Gain
1. Ensure you are eating adequate protein. A higher protein diet helps to reset insulin, leptin and support muscle mass.
2. Get enough fibre. Fibre aids detoxification of hormones, gut microbiome diversity and balances hunger hormones
3. Eat healthy fats e.g. avocados, egg yolks, fatty fish, nuts and seeds. Fat is one of the most crucial elements for hormonal balance, healthy fats including omega 3 & 6 are essential for hormone production and maintenance of proper hormone function
4. Include healing herbs and spices
Other lifestyle aspects to think about:
1. Increasing physical strength – the more muscle mass we have, the more energy is needed so building strength through weight training is really helpful
2. Reducing portion sizes. We see many new clients in clinic eating the same portion as their husband without realising.
3. Improving sleep – poor sleep is associated with increased weight. Unfortunately poor sleep is something many women experience in perimenopause as progesterone drops.
4. Reduce stress – higher levels of cortisol can slow the metabolism. Calming activities can also help with sleep
5. Avoid too much alcohol
6. Avoid sugary and processed foods – going sugar free can reset leptin and reduce cravings
7. Supplements to consider: Try my new Peri-Balance supplement, a unique blend of plant extracts, minerals and vitamins plus an adrenal glandular all designed to smooth the journey of hormonal change for women over the age of 35. also look at taking my PCH Oestro-Balance – a perimenopause and menopause formula which helps support women experiencing hormonal imbalances. Try PCH Detox – which supports our bodies with the right balance of vitamins and minerals needed to optimise the detoxification process.
Find out more about 1:1 consultations and the different Pippa Campbell Health weight loss plans.
