Weight gain in perimenopause? Here’s how you can support your body

When it comes to perimenopause, women are faced with so many changes to their bodies. While obvious symptoms are related to irregular or changed menstrual cycles, other concerning symptoms can occur on almost a daily basis, which can be unsettling for some women. 

This can include the appearance of new found belly fat that seems impossible to shift. But while weight alone doesn’t determine how healthy someone is, this can be a troubling time for some women. The good news is some diet and lifestyle measures can be helpful to support a healthy weight. 

What causes weight gain during perimenopause?

Perimenopause is the period of time before menopause, and it usually happens when women are in their late 30s or early 40s. It’s  the lead-up to menopause, when your ovaries start slowing down and produce fewer eggs, and key hormones like oestrogen, progesterone, and testosterone fluctuate. Menopause itself officially starts when your ovaries stop producing eggs completely, and you haven’t had a period for 12 months.

During perimenopause, levels of oestrogen and progesterone can be erratic, as they try and approach their new base level for the next stage of life. This can mean that hormone levels can widely fluctuate from day to day, causing a range of symptoms such as weight gain, hot flushes, brain fog, fatigue, vaginal dryness and more. 

While the hormonal levels are changing regularly, one general trend is happening - levels of oestrogen (a key female hormone) is on the decline. With a decline in oestrogen comes a change in the way fat is distributed around the body. In earlier years, women are more likely to store fat around the hips and thighs. Lower oestrogen levels trigger a change that makes fat accumulate more so around the waist and midline - this type of fat is known as visceral fat. At the same time, with age there is a natural loss of muscle mass. Lower muscle mass means a reduced basal metabolic rate - put simply, the body burns less energy. 

Is menopause weight gain a health concern?

When it comes to health, many factors determine how healthy a person is. Weight gain alone is not necessarily a sign that someone isn’t healthy. However, there are a few things to know when it comes to weight gain and perimenopause. An increase in visceral (belly) fat has been linked to a greater risk of some conditions such as high blood pressure, blood cholesterol issues, osteoarthritis and diabetes. It is best to chat to a doctor if you are concerned about any of these, as the risk level is very individual for each person. 

So, how do you maintain a healthy weight during perimenopause?

Increase your daily protein 

Protein helps keep you fuller for longer and helps keep your muscles healthy, while also helping new muscles to grow. This will help increase how well your body uses energy throughout the day, supporting a healthy weight. Adding some extra protein to your day can go a long way when it comes to weight management. In perimenopause, it is recommended to aim for 1-1.2g of protein per kilo of body weight. Or aim for 25-30g of protein per meal. 

Don’t forget your fibre 

An often forgotten nutrient, fibre is a powerhouse. Fibre supports a healthy gut and foods rich in soluble fibre help slow down digestion, keeping you fuller for longer. Find soluble fibre in plant foods such as fruit, veggies, oats and legumes. 

Balance your blood sugars

For some women, midlife hormonal changes may contribute to insulin resistance, which means your body is less able to move glucose from the blood to body cells. This can leave excess sugar in the bloodstream which may contribute to weight gain. Choosing foods with a high glycaemic (GI) index may help with this. Think foods like grainy breads, high-fibre veggies, nuts, and healthy fats like extra virgin olive oil and avocado. 

Crowd your plate with veggies

Veggies are low in calories but high in antioxidants and other healthy plant-based compounds. Crowd your plate with veggies, and choose a variety of colours to keep your gut happy, help you stay full, and make it easier to manage portion sizes of other foods.

Stay well hydrated

There are so many reasons to stay well hydrated, but in case you need another, adequate water intake may help suppress your appetite and support healthy energy production and metabolism. Aim for 8-10 glasses a day on average, and add more if you are getting sweaty with exercise or if the weather is warmer. 

Be mindful of alcohol intake

Being conscious of alcohol intake can help when it comes to weight management. Alcohol is usually high in calories and can also leave you feeling less than your best the next day, limiting your daily movement. 

Book an appointment with a health professional

Weight management and perimenopause is a personal experience for each woman. The best way to keep your weight in check with ease is to book an appointment with a qualified professional who can guide you on your individual journey. Some of these might include; a General practitioner, Accredited Practising Dietitian (APD), registered nutritionist, naturopath or Traditional Chinese Medicine Practitioner.

Are there supplements that can help?

Supplements can be useful to support your weight management journey. For women in perimenopause, there are a lot of factors to consider when treating any specific symptoms. The best bet is to speak to a healthcare professional and discover more about your specific situation. There is no one supplement that will support weight loss in perimenopause, but there may be some supplements that may support your body as it navigates this phase of life.

The bottom line 

Perimenopause can bring a lot of changes to your body, and it’s not always an easy journey. What’s important is to be kind to yourself, and support your body as well as you can. If weight gain is concerning you, be confident there are some things you can do to help. Speak to your healthcare professional if you think your weight gain is due to perimenopause, as they can discuss your treatment options. 

Related reads:

• Natural ways to manage symptoms during perimenopause
• The best foods for women during perimenopause and menopause
• What to eat in perimenopause to thrive (not just survive)

Reviewed by the Healthylife health experts March 2025.