If you're trying to lose weight or prevent weight gain, part of the solution is nutrition. It is challenging to restrain oneself but it is possible!
April 22, 2026
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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 perimenopause 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.
There is no reason to give in and give up.
