Maybe this has happened to you already … and if it hasn’t, there’s good chance it will at some point during your perimenopause journey!
One day, seemingly out of the blue, your pants don’t button up as easily, or you notice that the scale creeps up faster than it used to.
AND … it’s much harder than it used to be to get those pants to fit the way they once did (or return the scale to its former spot).
It’s not your imagination!
The truth is, there are several hormonal factors involved in weight gain. Unfortunately, these hormone imbalances tend to show up more frequently during perimenopause.
It can happen at different paces and different times for each of us, but I do have some good news for you! There are things you can do to offset them.
Root Causes of Perimenopause Weight Gain
Insulin Resistance
Unfortunately, there are often little to no signs of insulin resistance and that’s why it typically goes undetected.
Insulin resistance is a downstream side effect of a high glycemic diet combined with chronic stress. High blood sugar leads to high insulin, which ultimately promotes the storage of fat. Insulin resistance is often at play for years (or even decades!) before blood sugar is high enough for a diagnosis of pre-diabetes or type 2 diabetes.
Hypothyroidism
Sluggish thyroid equals sluggish everything! This includes fatigue and a slow metabolism, which can lead to weight gain.
Estrogen Dominance
You may associate perimenopause with low estrogen, but in fact estrogen dominance is the most common type of hormonal imbalance in perimenopause!
Here’s why: estrogen dominance occurs when there is too much estrogen in relation to progesterone.
Perimenopause is characterized by declining levels of progesterone. That means that even if estrogen levels are normal, the ratio between estrogen and progesterone is off, leading to estrogen dominance.
One of the most noticeable and frustrating side effects of estrogen dominance is weight gain.
Chronic Stress
Chronic stress is a major driver of stubborn, excess weight.
Cortisol is a hormone that is released from the adrenal gland under stressful conditions. High levels of cortisol can generate excess blood sugar which in turn can lead to insulin resistance. High cortisol can also inhibit the conversion of the thyroid hormone T4 to its active form T3.
Low levels of cortisol due to prolonged stress or burnout can also reduce the action of the thyroid hormone at a cellular level, leading to weight gain.
Keep in mind that chronic stress can be emotional or physical. Here are some common causes of stress you may not think about:
- Chronic pain
- Excessive exercise
- Insufficient calories from chronic dieting
- Inadequate amount or quality of sleep
- Food sensitivities
- Environmental allergens
- Toxicity from heavy metals, mold, or chemicals
Simple Strategies to Conquer Perimenopause Weight Gain
Eat less processed foods. Skip the bread, cookies, ice cream and dessert and load up on grass fed meat, vegetables and fruit.
Stick to water. It’s easier to drink a lot of calories than to eat them! Sugary drinks can add a lot of calories in a hurry. The same goes for your morning latte. Water is your best option.
Take a morning walk. Put on your walking shoes and
take a tour of your neighborhood. A 20-minute walk can do wonders if done regularly.
Eat more fiber. Fiber can fill you up, stabilize blood sugar levels, and keep you regular, which can help with estrogen dominance.
Make vegetables the main course of every meal. Vegetables are packed with vitamins and minerals and provide fiber.
Get enough sleep. Those that sleep less than 6 hours tend to have a higher percentage of body fat. Your body doesn’t operate optimally without enough sleep!
Move more. Find ways to add more steps to your day. Park further from the door when you go to work or to the store. Use the stairs instead of the elevator or escalator.
Eat mindfully. Pay attention to your food. Notice the taste and focus on the sensation of eating.
Be careful when eating out. It’s easier to throw caution to the wind while dining at your favorite restaurant. Try to eat at home where you have more control over the situation.
Clean up your beauty products. Here’s a good rule to follow…never put anything on your skin that you wouldn’t put in your mouth!
Keep a food journal. Food journaling is a great way to get in tune with your body. It helps you pay attention to how different foods affect you.
The bottom line?
As you can see, weight loss is not as simple as calories in and calories out.
If you’re struggling with perimenopause weight gain despite diet and exercise, that’s what I’m here for! Book a Custom Hormone Consult and let me help you write YOUR Healthy Rx for Life!
