Why You Can’t Lose Weight in Perimenopause — Even if You Walk Every Day

Many women in their 40s and 50s find that despite maintaining regular exercise routines and healthy eating habits, shedding excess weight becomes increasingly challenging. This phenomenon often coincides with perimenopause—the transitional phase leading up to menopause characterised by significant hormonal fluctuations. One key player in this scenario is cortisol, commonly known as the stress hormone. Elevated cortisol levels can hinder weight loss efforts, particularly during perimenopause. 

Today Im delving into the relationship between perimenopause, cortisol, and weight gain, offering practical strategies to navigate this complex landscape.

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Why You Can’t Lose Weight in Perimenopause

Understanding Perimenopause and Its Impact on Weight

Perimenopause marks the period when a woman's body begins transitioning toward menopause, leading to changes in menstrual cycles and the onset of various symptoms. This phase can last anywhere from a few months to over a decade. During perimenopause, the ovaries gradually produce less oestrogen, leading to hormonal imbalances that can affect metabolism and body composition.

​A common concern during perimenopause is unexplained weight gain, particularly around the abdomen. This shift is partly due to declining oestrogen levels, which can lead to a redistribution of body fat. Additionally, ageing slows down metabolism and often results in decreased muscle mass, further complicating weight management efforts. Studies have shown that during the menopausal transition, women may gain an average of 2.3 kg (a year), with a notable increase in abdominal fat. ​

The Role of Cortisol in Weight Gain

Cortisol is a hormone produced by the adrenal glands in response to stress. It plays a crucial role in various bodily functions, including metabolism regulation, blood sugar control, and inflammation reduction. However, chronic stress can lead to prolonged elevated cortisol levels, which may contribute to weight gain in several ways:​

1. Increased Appetite and Cravings: High cortisol levels can stimulate appetite, leading to increased caloric intake and cravings for high-fat, sugary foods. ​

2. Fat Storage: Elevated cortisol promotes fat storage, particularly in the abdominal region, contributing to the so-called "meno belly." ​

3. Muscle Breakdown: Cortisol can lead to the breakdown of muscle tissue, reducing overall muscle mass and thereby decreasing metabolic rate.​

During perimenopause, the addition of chronic stress can exacerbate weight gain and make weight loss more challenging.​

Why Walking Alone May Not Suffice

Walking is an excellent form of low-impact cardiovascular exercise that offers numerous health benefits, including improved mood, enhanced cardiovascular health, and increased calorie expenditure. However, for women in perimenopause, walking alone may not be sufficient for weight loss due to several factors:​

• Hormonal Changes: The decline in oestrogen affects how the body distributes fat, often leading to increased abdominal fat. ​

• Metabolic Slowdown: Ageing and hormonal changes can slow metabolism, meaning the body burns fewer calories at rest and during activity.​

• Muscle Loss: Without resistance training, muscle mass tends to decrease with age, further reducing metabolic rate.​

Therefore, while walking is beneficial, it should be part of a broader, more comprehensive approach to weight management during perimenopause.​

Strategies for Effective Weight Management During Perimenopause

To address weight gain during perimenopause effectively, consider integrating the following strategies into your lifestyle:

1. Incorporate Strength Training:

   Building muscle through resistance exercises can counteract muscle loss associated with ageing, thereby boosting metabolism and aiding in weight management. Aim for strength training sessions at least two to three times per week, focusing on major muscle groups.

   
   

2. Prioritise Stress Management:

   Given the impact of cortisol on weight, managing stress is crucial. Techniques such as mindfulness meditation, yoga, deep-breathing exercises, and engaging in hobbies can help reduce stress levels and, consequently, cortisol production.

3. Optimise Nutrition:

   • Balanced Diet: Focus on a diet rich in whole foods, including lean proteins, healthy fats, and a variety of fruits and vegetables.​

   • Protein Intake: Adequate protein consumption supports muscle maintenance and can promote satiety, reducing overall calorie intake. Research suggests that prioritising protein during perimenopause may help ward off weight gain. 

   • Limit Processed Foods: Reduce the intake of processed and sugary foods that can contribute to inflammation and weight gain.​

4. Ensure Quality Sleep:

   Poor sleep can disrupt hormonal balance and increase cortisol levels, making weight management more difficult. Aim for 7-9 hours of quality sleep per night by establishing a consistent sleep routine and creating a restful sleep environment.

5. Consider Professional Guidance:

   Consulting with healthcare providers, such as registered dietitians, personal trainers, or endocrinologists, can provide personalised strategies tailored to your specific needs and hormonal profile.

What next?

Navigating weight management during perimenopause requires a multifaceted approach that goes beyond regular walking. Understanding the roles of hormonal changes and stress—particularly the impact of cortisol—is essential in developing effective strategies. By incorporating strength training, managing stress, optimising nutrition, and ensuring quality sleep, women can better manage their weight and overall health during this transitional phase. Remember, each woman's experience with perimenopause is unique, so it's important to find a personalised approach that works best for you.​

For a more comprehensive guide on balancing hormones and managing weight during perimenopause, download our free mini eBook: "I Walked Every Day and Still Couldn't Lose Weight."