Perimenopause Weight Gain Is Real, and it sucks - A Guide for Midlife Women

I was 41 when I looked in the mirror and thought:
“Whose body is this?”

I hadn’t changed much about my eating or movement, but suddenly I was carrying extra weight - especially around my belly. I felt puffy, sluggish, and honestly… betrayed. I was doing everything right, but nothing was working anymore.

Sound familiar?

If you’re navigating weight gain during perimenopause, I want you to know:
💬 You are not lazy.
💬 You are not failing.
💬 And you’re definitely not alone.

In this post, I want to unpack what’s actually happening inside your body during this hormonal shift, and share supportive changes that helped me feel grounded, strong, and more like myself again.

Why Am I Gaining Weight in Perimenopause?

Perimenopause isn’t just a change in your period - it’s a full-body recalibration. And yes, weight gain is incredibly common, especially around the midsection.

Let’s walk through what’s happening under the surface:

🌀 Hormonal Fluctuations

As estrogen levels begin to drop, your body starts redistributing fat—most noticeably to the belly area. Estrogen helps regulate how and where fat is stored, so as levels decline, your midsection may expand even if nothing else has changed.

🌀 Loss of Muscle Mass

From our 30s onwards, we naturally lose muscle each year. Less muscle = slower metabolism. You could be eating the same way you always have but burning fewer calories.

🌀 Insulin Resistance

Perimenopause can mess with blood sugar regulation. If your cells aren’t responding well to insulin, your body stores more fat - especially if you’re eating lots of refined carbs or sugary snacks (which can also feel impossible to resist during this time).

🌀 Stress and Cortisol

Heightened stress levels raise cortisol, your stress hormone. High cortisol loves to store fat (yep, you guessed it - around your belly). That’s not sabotage, it’s your body trying to protect you.

🌀 Sleep Disruptions

Lack of sleep increases hunger hormones (like ghrelin) and decreases the ones that tell you you're full (like leptin). Poor sleep = stronger cravings and less willpower.

How I Stopped Fighting My Body and Started Supporting It

The old “eat less, move more” advice didn’t just not work - it left me exhausted and discouraged. So I stopped fighting, and started listening.

Here are the gentle changes I made that truly helped:

Focus on Nourishment, Not Restriction

Instead of obsessing over what to cut, I asked:
“What does my body need more of?”

✅ More protein
Protein keeps you full, supports your muscles, and stabilises blood sugar. I added a source to every meal - eggs, Greek yogurt, hemp seeds, leftover chicken. Nothing fancy, just consistent.
💡 Try this: Instead of grabbing chocolate at 3pm, try a boiled egg and a few walnuts. Notice how your energy holds steady.

✅ More fibre
Fibre helps with digestion, hormonal detox, and fullness. Leafy greens, berries, lentils, and ground flax became easy daily adds.

✅ Better-for-you carbs
I didn’t ditch carbs - I upgraded them. Sweet potatoes, oats, organic rice, quinoa gave me energy without the crash.

✅ Healthy fats
Avocados, olive oil, nuts, and seeds helped me feel calm, grounded, and less snacky.

✅ Less of what inflames
For me, dairy was a culprit. I discovered I was lactose intolerant at 42, and cutting it eased my bloating and fatigue dramatically. For you, it might be something else.

Move in a Way That Feels Good

Exercise used to be about burning calories. Now, it’s about strength, energy, and connection to my body.

🏋️‍♀️ Strength training

I began lifting light weights at home - just 20-30 minutes, 2-3x a week. It helped rebuild muscle and boosted my metabolism. Check out my top 5 Youtubers that I follow for my home fitness here!

❤️ Gentle cardio

Instead of draining workouts, I found joy in brisk walks (with weighted vest), dance sessions in the kitchen, and short HIIT bursts when I felt energised.

☁️ Daily movement

Some days I skipped workouts - but I still moved. A walk around the block, light stretching, or 5 minutes of yoga made a huge difference.

Support Your Hormones with Intention

This phase is less about fixing and more about tending to yourself with care.

🛏 Sleep is sacred

I created a calm evening routine:

• Screens off by 8pm

• Magnesium powder in warm almond milk

• Low lights + Blue light blocker glasses

Sleep improved. So did everything else.

💨 Reduce stress gently

Cortisol is sneaky. I built in short daily rituals - journaling, silence, deep breathing. These didn’t erase the stress, but they helped me process it.

🍽 Balance blood sugar

No more skipping meals. I ate every 3-4 hours, paired carbs with protein + fat, and learned to stop before I felt stuffed.

Supplements That Supported Me

These are just what helped me personally - always speak with your practitioner first.

🟢 Magnesium

It eased my sleep struggles, calmed my nervous system, and reduced those sharp sugar cravings.

🟢 Omega-3s

Helpful for inflammation and mental clarity. I tried to include fatty fish once or twice a week and added flaxseed to smoothies.

🟢 Adaptogens

St Johns Wort supported my cortisol and nervous system, A few drops in filtered water made a surprising difference.

Curious About Fasting?

Intermittent fasting became a beautiful ritual - not a punishment. I simply stopped eating by 7:00pm and had breakfast the next day when I felt truly hungry (often around 8:00 or 9:00am or even 10:00am) and only during specific times of my cycle.

It’s not for everyone, but if you’re curious, I offer guidance on how to use fasting safely in this free PDF I created.

Foods I Let Go of.

Rather than strict “don’ts,” I began noticing what didn’t serve me anymore. For you, it may be different.

• Processed foods made me feel sluggish.

• Too much caffeine made me anxious.

• Alcohol disrupted my sleep and bloating.

These weren’t hard rules. Just observations. Use your body as your own experiment.

A Few Final Thoughts

Perimenopause isn’t a punishment. It’s a transition - a wise and wild shift that asks you to pause and listen more deeply.

You’re not doing it wrong.
You’re just in a new season.
And your body, even now, is on your side.

If you’re noticing weight gain and feeling frustrated, I invite you to ask:
🌿 What does my body need more of right now?
🌿 Where can I soften the pressure?
🌿 What’s one nourishing change I’m ready to explore?

You don’t have to overhaul everything. Start with one small, supportive shift.

And remember: You’re not alone. Ever.

💌 Join The Midlife Flow Insider

If you’re ready to stop guessing and start supporting your body in a way that feels good, I invite you to join The Midlife Flow Insider.

Share This On your Stories!

Midlife can feel lonely, but it doesn’t have to be.

Share this blog with a sister, friend, or colleague who might be quietly struggling.

Let’s rewrite the perimenopause narrative - together.