During the years leading into menopause, also known as perimenopause, you may notice subtle changes in your body. You may experience mood swings, sweating and irregular periods. Additionally, you may gain weight, particularly around the midsection. Although this is completely normal, you can reduce the menopausal weight gain and help your body maintain a consistent, healthy weight. Talk to your doctor before starting a new diet or exercise program.
Understanding Perimenopause
Perimenopause occurs several years before menopause, and begins as soon as you start feeling symptoms. When you stop getting your period, menopause begins. During perimenopause, which may last up to four or five years, your estrogen levels lower, which will eventually lead to the permanent loss of your menstrual period. Because of the lowered levels of estrogen in the body, perimenopausal and menopausal women may be at risk for heart disease, osteoporosis, colon cancer and glaucoma, according to the University of Maryland Medical Center.
Causes of Weight Gain
Weight gain in perimenopausal women may occur due to a combination of three factors -- estrogen level, activity level and metabolism. The lowered estrogen levels associated with perimenopause may cause fat to accumulate in your body, especially around the midsection. Additionally, your age may play a factor. Older women may be less likely to exercise and be physically active than younger women, which may mean you are burning fewer calories throughout the day. The decreased activity level may also lead to weight gain.
Risks of Weight Gain
Visceral fat, which is found deep in the abdomen, is more dangerous than subcutaneous fat, which you can grasp with your fingers. Individuals with increased amounts of visceral fat may be at risk for serious medical conditions, including low levels of HDL, or "good" cholesterol, cardiovascular disease, breast cancer, asthma and dementia. Losing body fat, especially around the midsection, may reduce your risk of developing these conditions.
Keeping the Weight Off
Getting active and reducing the calories in your diet will help you lose weight all over the body, including the visceral fat around the midsection. Practice both strength-training exercises, like weightlifting and pushups, and cardio activities, like running and swimming, to keep the heart healthy, build strong muscles and lose body fat. Avoiding empty calories from junk food, soda and sweets will help you lose more weight, even when you're in the middle of perimenopause.
