How To Deal With Perimenopausal Weight Gain & Bloating

Perimenopause -- the stage of hormonal changes leading to menopause -- brings about sweeping changes to your hormones, moods and even your physique. As the cessation of estrogen production occurs, your own habits begin to change. This can result in unwanted weight gain and bloating, even if you were a previously fit, healthy and svelte person. By recognizing the changes taking place, you can work harder to stay fit during the hormonal changes of menopause.

Step 1

Exercise for at least 30 minutes on a daily basis. As you progress through perimenopause, your body stops producing as much estrogen as before. A lack of estrogen can result in fat storage on the body, which can be a major culprit for perimenopausal weight gain. Add that to the fact that your lifestyle and your body change with age and exercise may simply not be a priority like it once was. By finding a safe and effective method of exercise, you can continue to burn calories and maintain your premenopausal weight.

Step 2

Change your routine often. Your body and weight loss success can easily plateau when you complete the same type of exercise each day. That's because the more you participate in an exercise, the more efficient your body becomes in the activity, therefore burning less calories. Switching your routine with exercise such as swimming, dance, aerobics, running, walking or Pilates can help you burn more calories.

Step 3

Eat a healthy diet rich in complex carbohydrates, lean protein and healthy fats. Along with the changes in hormone levels may come pregnancy-like cravings for unhealthy foods, especially sweets, salt and saturated fats. By planning ahead and stocking your purse with healthy snacks such as nuts, fruit and seeds, you can hold off cravings and eat lower calorie, nutritionally denser foods.

Step 4

Schedule and attend regular screenings for various illnesses and conditions that specifically affect perimenopausal women, such as osteoporosis, diabetes and some forms of cancer. The added limitations that certain diseases place on your body can result in added weight gain. Early detection can help you work on a treatment plan and talk to your doctor about healthy diet and exercise as you undergo treatment.

Step 5

Ask your doctor about hormone replacement therapy to help ease your transition into menopause. Hormone replacement therapy involves using creams and other remedies to replace some of the hormones lost through perimenopause to help counteract some of the negative effects, such as weight gain, mood swings and hot flashes.