There are some symptoms of perimenopause we’re all familiar with – the hot flushes, irregular periods, the mood changes – and some we’re less familiar with. And if you’ve noticed you’ve gained some weight or your body fat has increased despite your workout routine and exercise remaining unchanged, it may be down to this period and not your efforts. Perimenopause and weight gain are a pretty common combination. Below is everything you need to know about why it’s happening and what you can do about it.
What Is Perimenopause?
Simply put, perimenopause is the transitional stage leading up to menopause. It means “around menopause”. There’s no set age for when perimenopause begins. It typically begins in your 40s, but many women begin to experience symptoms before that, sometimes as early as their mid-to-early thirties.
What Happens During Perimenopause?
During perimenopause, your ovaries gradually produce less oestrogen – the main female hormone. As oestrogen decreases, it throws off the balance with another hormone produced by your ovaries; progesterone. During perimenopause, your hormone levels can be unpredictable, rising and falling unevenly.
Due to changing and fluctuating your hormones, your menstrual cycle may become irregular, with changes to the length of your cycle, your flow and the time between periods. You may also begin to experience various symptoms.
READ MORE: Your Perimenopausal Weekly Workout Plan
Symptoms Of Perimenopause
Some common symptoms people may experience during perimenopause include:
- Irregular periods
- Hot flushes
- Low libido
- Night sweats
- Vaginal dryness
- Changes to mood like depression, anxiety, irritability or mood swings
- Sleeping problems
- Fatigue
- Changes to skin and hair (thinning hair or dry skin)
- Weight gain or difficulty losing weight
When Does Menopause Begin?
After 12 consecutive months without a period you will have officially reached menopause. The post-menopausal phase begins after that.
READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”
Why Am I Gaining Weight During Perimenopause?
Yes, those internal changes happening in your body might be manifesting physically. According to a 2021 study, women in late perimenopause had 10% less muscle mass than those in early perimenopause. And research also shows that the rate of fat gain could double in the two years leading up to your final menstrual period.
According to the British Menopause Society, at least 50% of women are affected by weight gain during perimenopause and menopause, making it one of the most common side effects. The British Menopause Society also reported that evidence from the SWAN (Study of Women’s Health Across the Nation) study and The Healthy Women’s study suggests that women gain approximately 1.5kg per year during perimenopause. This results in an average weight gain of 10kg by the time menopause is reached.
The decrease in oestrogen that happens during perimenopause could be partly to blame. Less oestrogen can cause an increase in body fat.
READ MORE: Less Sex Could Lead To Early Menopause, According To This Study
Oestrogen and Insulin
Oestrogen plays a role in optimising insulin, which moves glucose out of your bloodstream and regulates blood sugar levels. Because during perimenopause you start to have less oestrogen, you’ll have excess insulin. That means the cells in your pancreas that regulate how much insulin is synthesised and secreted will start to resist the insulin that is typically used for energy. This insulin resistance is what could cause weight gain.
Oestrogen and Eating
One type of oestrogen called estradiol decreases at menopause; a hormone that helps regulate your metabolism and body weight. 2019 research also found that oestrogen helps to control hunger signals which would prevent excessive consumption of calories. However, with the decreasing levels of oestrogen during perimenopause, your ability to recognise hunger may lead to overeating and therefore weight gain.
Why Am I Gaining Weight Around My Belly?
Due to the hormonal changes happening during perimenopause, fat distribution in the body changes, too. This has been happening throughout your whole life, with the fat distribution of boys and girls being similar up until puberty. Then, as adolescents, girls start to have higher body fat percentages with oestrogen causing fat distribution in the breasts, buttocks and thighs (boys who have higher muscle‐to‐fat ratios due to higher testosterone levels).
During a woman’s reproductive years, additional fat deposition can be found in the pelvis, buttocks, thighs and breasts. And then comes perimenopause, where most of the fat accumulates around your midsection, abdomen and upper body. This is known as visceral fat. As oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight, says The British Menopause Society. Visceral fat is concerning as it leads to serious health issues such as diabetes, heart disease and strokes. So the aim is to always focus on trying to decrease the visceral fat you have.
At the same time, you’re ageing and ageing typically leads to less physical activity. The less lean muscle mass you have (which occurs naturally as you age, too), the slower your metabolic rate (which means your body burns less calories).
That’s where exercise comes in. Tailoring your exercise routine to this perimenopausal period will help get you the results you want. Luckily, we’ve consulted a personal trainer to do the heavy lifting for you, so all that’s left is, , some heavy lifting. Below, you’ll find a perimenopause workout plan (with a schedule you can download) as well as exercises to incorporate into your workout routine.
