By Liat Nadler, Dietitian and Lifestyle Coach, Fabulous Healing Nutrition & Wellness, Portland, Oregon

The journey of womanhood is replete with myriad milestones, each marking a unique chapter in our lives. Perimenopause, the period leading up to menopause, is one such transformative phase. It’s during this transitional time that many women encounter weight gain, attributing it to fluctuating hormones, metabolic shifts, and lifestyle changes. As a seasoned dietitian, nutritionist, and food relationship coach at Fabulous Healing Nutrition & Wellness, I often find myself helping women understand and manage weight during this period.

The Underpinnings of Weight Gain in Perimenopause

Perimenopause, often spanning a decade or so before menopause, is marked by hormonal ebbs and flows. As estrogen levels see-saw, several physiological changes occur:

1. Metabolic Slowdown: The body’s energy expenditure gradually reduces, which can result in weight gain if dietary habits remain constant.
2. Muscle Mass Decline: Loss of muscle mass can reduce our resting metabolic rate, making it challenging to maintain or lose weight.
3. Fat Redistribution: There’s a propensity for fat to accumulate around the abdominal area, sometimes referred to as “mid-section weight.”

Empowering Your Weight Loss Journey

Dropping those extra pounds during perimenopause might require some tailored strategies, but it’s wholly attainable. Here are evidence-backed techniques that resonate with the ethos of Fabulous Healing Nutrition & Wellness:

1. Nutrient-Rich Diet:

• Whole Grains and Fiber: Incorporate foods like quinoa, oats, and brown rice. Fiber-rich foods can keep you satiated, regulate blood sugar, and support gut health.
• Lean Proteins: Think tofu, legumes, tempeh and seitan. Protein can help preserve muscle mass and keep hunger pangs at bay.
• Healthy Fats: Avocados, nuts, seeds, and olive oil support the nerveos system,  hormonal balance and promote satiety.

2. Food Story: The relationship you foster with food during this time is paramount. Listen to your body, savor each bite, and understand your hunger and fullness cues. This not only supports weight management but also reinforces a positive connection with food.
3. Regular Physical Activity:

• Strength Training: This helps combat the loss of muscle mass and boosts metabolism.
• Aerobic Exercises: Activities like brisk walking, swimming, or dancing can support cardiovascular health and aid calorie burn.
• Flexibility and Balance: Incorporate yoga or tai chi to enhance flexibility, reduce stress, and improve mental well-being.

4. Manage Stress: Elevated stress can lead to chronic inflammation and weight gain, especially around the midsection. Find outlets that resonate with you, be it meditation, deep breathing exercises, or engaging in hobbies.
5. Prioritize Sleep: Sleep disturbances are not uncommon during perimenopause. Aim for 7-9 hours of restorative sleep. It’s essential for hormone regulation, mood stabilization, and overall well-being.
6. Limit Alcohol and Sugary Beverages: These can contribute to weight gain and offer little nutritional value. Instead, hydrate with water, herbal teas, or infused water for a refreshing alternative.

The Art of Personalized Guidance

Perimenopause is as unique as the individual experiencing it. There’s no one-size-fits-all approach. That’s why at Fabulous Healing Nutrition & Wellness, we emphasize a personalized consultation that aligns with your distinct needs, preferences, and goals. Together, we can craft a tailored plan that melds nutrition, lifestyle, and holistic health.

Our mission is to guide and empower women through this transformative phase. With the right tools, knowledge, and support, weight management during perimenopause is not just a possibility; it’s a promise of a rejuvenated relationship with oneself.

While the perimenopausal period might come with its challenges, it’s also an opportune time to redefine, reenergize, and rejuvenate. Embrace it, for in its midst lie the seeds of a more empowered, balanced, and vibrant you.