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    Why Am I Gaining Weight During Perimenopause?

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    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 ahem 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 PlanSymptoms Of PerimenopauseSome 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 weightWhen 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 StudyOestrogen and InsulinOestrogen 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 EatingOne 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, well, 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.What To Do Next? More

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      How To Exercise During Perimenopause To Maintain A Healthy Body Composition

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      No, you’re not imagining things! Perimenopause marks a major shift in a woman’s body – with hormonal fluctuations impacting muscle tone, metabolism and energy levels. The right training approach can help counteract these changes, keeping you strong, lean, confident and even looking and feeling better than you’ve ever felt before! But you should educate yourself ahead of time and have a set “game plan” in place to remain on track. This perimenopause workout plan should help get you started.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.Why Is It Important To Exercise During Perimenopause?Call it the revenge of the middle-aged women if you will, but the fact is that women are taking better care of their health than ever before. And according to Discovery, the focus on women’s health is increasing worldwide.Many women between the ages of 40 and 50 are fully embracing their “health-era” and it’s an important time to do that. Research published in PLOS Medicine found that women in their 40s and 50s who consistently exercised had better health-related quality of life than those who didn’t. But it’s also never too late to start. The researchers reported that the benefits were the same for women who began to consistently exercise at age 55 as those who always had.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”In the season when you are fortunate enough to move, ensure to make every movement count!It’s empowering to know that the movement you incorporate today, will sustain your body and health for years to come. Personal trainer Angelique has seen it herself. She’s worked with many women who lived healthily and trained all through their life, and when they then suddenly fell ill, their body was able to sustain their health and help them fight through life’s challenges. In the season when you are fortunate enough to move, ensure to make every movement count!How To Exercise For PerimenopauseThe key to navigating perimenopause with ease is a balanced approach. In this fast-paced and ever-changing phase of life the word “balance” may not be a huge part of your vocabulary but it’s worth working towards. A hybrid training approach incorporating strength, cardio and mobility/recovery is what’s recommended during perimenopause. But it’s important to note that how long and how often you do each component matters, too.Strength TrainingHow Often: 3-4x per week.Strength training is a non-negotiable. This is your number one tool for preserving lean muscle mass and keeping your metabolism humming. The more muscle you have, the more effectively your metabolism works and therefore the more calories you will burn while resting. In order to promote muscle growth, you need to stimulate your muscles through lifting weights. That’s because lifting weights stimulates muscle protein synthesis, helping you retain strength and shape while preventing excess fat gain.As oestrogen levels dip, muscle breakdown accelerates, making it crucial to engage in resistance exercises. Don’t be afraid to lift too heavy. When you are young and your testosterone levels are high and you have a combined high muscle tone, the fear of gaining too much muscle too fast could be more justified. But during your 40’s and 50’s this fear is no longer valid. Focus on compound movements like squats, deadlifts and presses to work multiple muscle groups efficiently.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyCardio How Often: 2-3x per week.Opt for a mix of steady-state and high-intensity interval training (HIIT) for heart health and fat metabolism.High Intensity Interval TrainingAn academic review of over 50 studies showed that two weeks of continuous HIIT reduced insulin resistance more than traditional continuous exercise. HIIT is great for the perimenopausal phase as it promotes an increase in insulin sensitivity and therefore could reduce weight gain.Aim for one HIIT session of a maximum of 20 minutes. Anything longer than 20 minutes isn’t truly HIIT as you aren’t able to maintain the maximum training effort required by HIIT. Plus, overdoing it with the intensity could exacerbate the already existing hormonal imbalances that come with being perimenopausal by increasing your cortisol levels.Steady-State CardioSteady-state cardio is where you sustain the same level of effort over a long period of time. There is no need to outrun the person next to you on the treadmill or even do the fastest sit ups in the room. Slow and steady wins the race and preventing injuries from occurring is far more important. Sustained workouts are where it’s at! Even just a moderate walk up and down a bench, will do. READ MORE: When Menopause Impacts Your ProductivityMobility & Recovery How Often: DailyYoga, Pilates and stretching enhance flexibility, reduce injury risk and support joint health. And as you go through perimenopause, your muscles may not recover in the same way they used to. Your muscle stem cells (aka satellite cells) are crucial in muscle regeneration and repairing damaged muscle fibres. And these cells need oestrogen in order to function optimally but as we know, your oestrogen levels decline during perimenopause, which is why you need to prioritise recovery during this period.That’s easier said than done, of course. Finding time every day to fit in an hour-long yoga session while humming Enja can be challenging. But there’s an easy way to get in some self-care and stretching. When you sit in the bath – alone – try touching your toes and doing small basic stretches while your body is warm and during a period in the day when things have hopefully calmed down.Then, once a week try to do a 45- to 60-minute yoga session. A study in the Journal Of Obstetrics And Gynaecology Research found that yoga can soothe hormonal symptoms in perimenopausal women – including changes in your body composition. The study showed that yoga stimulated the glands responsible for regulating your hormones.NEAT ExerciseHow Often: DailyStaying active outside of your dedicated sweat sessions is important too. And that’s where Non-Exercise Activity Thermogenesis or NEAT comes in. NEAT refers to the energy you burn when you’re not eating, sleeping or formally exercising. Some ways to increase NEAT would be walking more, getting a standing desk, doing some gardening or playing with your kids.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?According to Dr James Levine, known for his research on NEAT, someone with high NEAT could burn up to 2000 extra calories per day compared to a similar person with low NEAT. And in a 2006 research paper, Levine found that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. This is important because a 2014 study showed that just two hours of sitting can cancel out the benefits of a 20-minute workout.Weekly Workout Schedule For PerimenopauseNeed a visual reminder to help you schedule your weeks? Here’s the type of exercise you should be doing as well as how often throughout your week. More

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      The 4 Best Exercises To Do If You’re Going Through Perimenopause

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      Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

      Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

      How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

      Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

      How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

      Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

      How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

      Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

      Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

      How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More