Have you ever looked at yourself in the mirror lately and think, "I wish the volume I have on my thighs could be transferred to my breasts or buttocks"?
June 15, 2026
Table of Contents
Perimenopause, experienced by women from their mid-30s to early 50s, often leads to weight gain due to fluctuating estrogen levels, particularly accumulating in the belly area.
To manage weight during this time, focus on nutrition by reducing carbohydrates and prioritising proteins, healthy fats, and vegetables, along with a high-fibre diet that includes flaxseeds.
It's essential to avoid emotional eating, stay active with both cardiovascular and strength training exercises, and manage stress through hobbies, relaxation techniques, and adequate sleep.
While weight gain is common, adopting healthier habits can make a positive difference.
The perimenopausal years
Perimenopause, which means "around menopause", is where the weight gain starts [1].
This period occurs anytime between a woman's mid-30s and early 50s.
Early during perimenopause, a high estrogen level is often produced, and some studies have shown that this is often associated with higher body fat and weight gain [2, 3].
The estrogen dip
During menopause, estrogen levels decline, and this imbalance is the cause of weight gain.
Lower estrogen levels promote fat storage in the belly area, as visceral fat [4].
Visceral fat has been linked to many health issues, including heart disease and Type II diabetes.
It seems menopausal weight gain is unavoidable, but there are healthier options before you seek comfort in that chocolate bar.
Mind your food
Reducing carb intake helps reduce belly fat.
Replace them with proteins, healthy fats, and vegetables.
As we age, our calorie intake tends to decrease, so prioritise nutritious food over everything else.
A high-fibre diet that includes flaxseeds is also recommended.
Another thing to avoid is emotional (over)eating.
The menopausal period can be trying emotionally, but indulging in your favourite food to overcome that depressing feeling won't help.
Work it out
Getting some exercise into your routine is good.
You don't need to be reminded of the benefits of exercise, but during this challenging period of your life, its perks will be truly realised and much needed.
Cardiovascular exercises strengthen the heart and lungs while burning calories.
Strength training routines like dumbbells and weight machines build lean muscles.
Lean body mass helps fight disease and maintain optimal health.
Yoga and pilates exercises are also beneficial for the body in many ways, as proven.
You don't have to sign up for gym memberships.
A little research will show you the exercises you can do at home – and there are plenty!
De-stress
One of the best things about exercise is that it is an effective stress buster [5].
Stress causes havoc to the body and mind, leading to health issues, including weight gain.
Take a break and head to the spa for some well-deserved pampering.
Go for a walk at the beach, the park, or just around the neighbourhood, even.
Pick up a hobby, like crafting or painting, and express yourself.
The bottom line is to find something to do that interests you, and both your body and mind will be ever so thankful.
Last but not least, getting a good night's sleep is important.
Proper and sufficient rest will do wonders for the body.
Weight gain can happen (and does) at any stage of a person's life, although, for women, it is a huge reality bump on the road during menopause.
Do not compare yourself with others. Wanting to stay healthy, look good, and be confident starts from within, not with anyone else.
Doctor-led successful weight loss strategy
Weight gain can be distressing for many, affecting both their health and appearance. They can look tired, have low energy and appear older than their actual age. Due to a change in their body shape, some begin to lose self-confidence and hide behind shapeless, oversized clothes.
Although losing weight is not easy, it's not impossible. A holistic approach is important, and if you want to see physical changes in your body, taking the first right move is essential.
If you need professional guidance on your weight loss journey, Dr Puah's evidence-based weight loss programme offers a holistic approach that includes medical intervention with GLP-1 medications, nutrition guidance, fitness advice, and complementary treatments to address any weight-gain or weight-loss skin and facial concerns.
FAQ
Is weight gain generally from overeating or a lack of exercise?
Changes in lifestyle habits, lack of exercise, and overconsumption of calories are generally considered the leading causes of weight and fat gain.
However, they are not the main reasons for weight and fat gain because genes typically affect where you store fat in your body.
Metabolism and hormones also differ for everyone, and they play a role in how much weight you gain.
Emotional eating can lead to substantial weight gain.
Those with poor sleep habits and who regularly sleep fewer than five hours are more likely to gain weight than those who get seven to eight hours of beauty sleep.
A lack of movement among couch potatoes plays a significant role in all aspects of their physical and mental health.
What helps with mental health and confidence levels in those who are experiencing menopausal weight gain?
Looking good tends to make people happier and more outgoing.
It can lead to improved self-confidence and motivation to continue being healthy and in shape.
In many instances, it improves personal relations and even career success.
What advice can Dr Puah give people who feel they are becoming couch potatoes?
- Choose a workout you like and enjoy regularly.
- Find a partner or join a group, if you can. Social interaction and peer pressure can help to motivate you to work out regularly.
Will menopausal weight gain cause cellulite?
Cellulite can plague just about anyone because it isn't necessarily due to fat, but the way fluid that has collected around the fat cells changes the way the skin looks.
All that sitting around isn't helping, because increased immobility translates into increased fluid retention.
Some of us keep a strict diet and fitness plan, but why do we still see stubborn fat that refuses to go away?
Stubborn fat that refuses to budge with diet and exercise is a common sight. It can be caused by genetics or a change in fat distribution due to ageing.
Liposuction is a clinically proven fat-reduction and body-contouring procedure that corrects disproportionate body shape and removes unwanted body fat.
Are GLP-1 medications safe for those undergoing menopause?
GLP-1 medications, paired with lifestyle changes, work wonders for women at any stage, premenopausal, perimenopausal, or postmenopausal, leading to an impressive 20% weight reduction for a healthier, happier you [6]!
