Perimenopause refers to the years leading up to menopause when your periods start to become irregular as your ovaries begin to produce fewer hormones. Weight gain is one of the more frustrating of a wide range of symptoms you can experience during this time. Doctors at the Mayo Clinic say that it is not uncommon for a woman to gain at least one pound for each year that she is in perimenopause. Losing weight is not an easy task during this time of changes in your body, but with patience and motivation you can drop those excess pounds.
Step 1
Reduce your stress levels. Stress can add to weight gain. This is especially true if you are going through perimenopause. Although it is not always possible to avoid stressful situations in life, you can find ways to reduce the impact stress has on your body. Find an outlet for stress that works for you whether it is playing with your children, aromatherapy, yoga, listening to music or reading a good book.
Step 2
Lower the number of daily calories you eat by about 200. When you enter into perimenopause you are at an age when your body no longer requires as many calories. Some of the muscle mass in your body turns to fat as you grow older. As a result, your metabolism slows and you burn fewer calories. Cutting back on how much you eat each day can remedy this problem.
Step 3
Raise your activity level. The main formula for losing weight does not change when you are in perimenopause. You still need to keep moving in order to burn off more calories than you take in each day. The good news is that it is possible to be more active without participating in intense workouts. Go for a walk, play with your children or grandchildren, take a dance class or simply opt for the stairs instead of the elevator. Discover new activities to increase your energy level.
Step 4
Eat foods that promote healthy estrogen levels (see Resources below). Although too much estrogen can actually result in weight gain, eating estrogen promoting foods during perimenopause can help to balance hormone levels, making it easier for you to lose weight. Examples of foods you should include in your diet are potatoes, yams, peppers, tomatoes, apples, cherries, wheat and rice.
Step 5
Take steps to regulate your insulin levels. As you get older, your body may not regulate insulin as effectively as it did when you were younger, which can make it difficult for you to lose weight. Limit the amount of sugary foods you eat and reduce your consumption of carbohydrates. This can help you to maintain healthy insulin levels so that you can lose weight.
Step 6
Give yourself more time to sleep. A lack of adequate sleep can cause weight gain at any stage of life, but particularly when you are going through perimenopause. Your metabolism does not work as efficiently if you are overtired and fatigued. By getting more sleep, you will be less likely to snack during the day and to overeat during meals.
Tips and Warnings
- Consult with your healthcare provider before making any changes to your lifestyle.
- Consider hormone replacement therapy and other more invasive measures only as last resorts if you are experiencing weight gain and other severe symptoms of perimenopause.
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