Navigating Weight Loss During Perimenopause: Tips and Strategies

 

Perimenopause, the transitional phase leading up to menopause, brings with it a host of physical and hormonal changes. For many women, this period can also introduce challenges in maintaining or losing weight. Fluctuating hormones, stress, and changes in metabolism can make weight loss more difficult but not impossible. Here are some effective tips to help manage weight during perimenopause.

1. Prioritize Protein-Rich Meals

Protein is essential for maintaining muscle mass, which tends to decline with age. Incorporating lean proteins such as chicken, fish, beans, and legumes into your diet can help keep you full longer and support metabolic health.

2. Incorporate Strength Training

Strength training exercises like lifting weights, resistance band exercises, or body-weight exercises (e.g., squats, lunges, push-ups) are crucial. They help build muscle mass, which can boost your metabolism and counteract age-related muscle loss.

3. Stay Hydrated

Hydration is key to overall health and can aid in weight loss. Sometimes our bodies can mistake thirst for hunger, leading to overeating. Drinking plenty of water can help you feel more satisfied and less likely to overeat.

4. Mindful Eating

Practicing mindful eating involves paying attention to what and when you eat. This means eating slowly, savoring each bite, and listening to your body’s hunger and fullness signals. Mindful eating can prevent overeating and help you make healthier food choices. At Revive Wellness, we help you identify gaps in your diet and make the necessary changes you need.

5. Get Enough Sleep

Quality sleep is essential for hormone regulation and weight management. Aim for 7-9 hours of sleep per night. Poor sleep can disrupt hunger hormones and lead to increased cravings and weight gain. This can pose its challenges in perimenopause which is where hormones testing can come in handy to identify gaps in hormones levels that may contribute to poor sleep 

6. Manage Stress

Perimenopause can be a stressful time, and stress can lead to weight gain, particularly around the abdomen. Techniques such as yoga, meditation, deep breathing exercises, or even hobbies can help manage stress levels. Part of your initial workup with Revive Wellness, includes a diurnal cortisol test to help identify patterns that need support and correction. 

7. Consider Dietary Supplements

Certain supplements, such as calcium, vitamin D, and omega-3 fatty acids, can support overall health during perimenopause. We will help you identify gaps, and replace then as necessary, so you aren't left taking unnecessary supplements.

8. Stay Active

Regular physical activity is vital. Incorporate a mix of aerobic exercises (like walking, jogging, swimming, or cycling) and strength training into your routine. We like to say aim for 10K steps a day to start. Then incorporate additional strength training 2-3 times a week. 

9. Balanced Diet

Focus on a balanced diet rich in fruits, vegetables, whole grains, and healthy fats. Reducing processed foods, sugars, and refined carbs can also help manage weight and improve overall health.

10. Consult Healthcare Providers

If you’re struggling with weight loss during perimenopause, don't go at it alone. Come in for an evaluation and let us take the stress of figuring it out off of you. 

Conclusion

While weight loss during perimenopause can be challenging, it is achievable with the right strategies and mindset. Focus on healthy, sustainable lifestyle changes rather than quick fixes. By prioritizing nutrition, physical activity, and self-care, you can navigate this phase with greater ease and maintain a healthy weight.

Book your consult today and let us guide you on your Journey!