In my mid-40s, the scale started creeping up. Despite eating less and moving more, the harder I worked, the less the scale budged. Perimenopause felt like the culprit, but after some tests, I learned my metabolism was fine. Instead, subtle issues—like sleep disruption and increased hunger—were behind the weight gain.
Here’s what I discovered:
Menopause and Weight Gain:
Menopause isn’t a phase but the point after 12 consecutive months without a period. Perimenopause, the lead-up, can trigger weight gain, but it’s not just menopause—aging plays a role too. On average, women gain 4-6 pounds during perimenopause, but this can vary.
Why Weight Increases:
- Sleep Issues: Night sweats, anxiety, joint pain, or simply age-related discomfort can lead to poor sleep, increasing cravings and emotional eating.
- Increased Hunger: Sleep deprivation often triggers stronger appetites and cravings, leading to overeating, especially calorie-dense foods.
- Movement Declines: Reduced activity due to chronic pain or life demands means fewer calories burned, while intense exercise may no longer be as effective or manageable.
Smart Strategies:
Old tactics like extreme dieting and intense workouts may backfire after menopause. Instead, focus on balance:
- Sleep: Improve sleep with a consistent routine, morning sunlight, and reducing caffeine.
- Diet: Add protein and fiber-rich foods to manage hunger and cravings.
- Exercise: Prioritize strength training and moderate cardio to support muscle and bone health without overtaxing your body.
Menopause weight gain isn’t inevitable, but it requires a shift in approach. Tuning into what your body needs, experimenting with sleep, diet, and movement, and being kind to yourself will make a difference.
💙 Robyn
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