Tackling Weight Gain During Perimenopause
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As women approach the menopausal transition, many experience unexpected changes in their bodies, with weight gain being a common concern. Recent research and clinical observations from OB-GYNs and obesity medicine specialists shed new light on this perplexing issue.
Weight gain during perimenopause is not just anecdotal; studies indicate that women gain an average of 12 pounds within eight years of the onset of menopause. Research indicates that 20% of perimenopausal women gain 10 pounds or more during this period. Additionally, approximately 39% of women undergoing the menopausal transition are classified as overweight or obese, highlighting the significant prevalence of this issue.
The causes of perimenopause weight gain are multifaceted. Hormonal changes, particularly declining estrogen levels, affect metabolism and fat distribution. Age-related slowing of metabolism, loss of muscle mass, lifestyle factors, sleep disturbances, and mood changes all contribute to this complex issue.
To combat weight gain and maintain overall health during perimenopause, experts recommend engaging in regular physical activity. The American Heart Association and the U.S. Department of Health and Human Services recommend at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, preferably spread throughout the week.
Moderate-intensity exercise is defined as activity that gets your heart rate up to 50% to 60% higher than its rate when you're at rest. This level of activity should make you breathe harder and feel warmer, but you should still be able to carry on a conversation. Examples of moderate-intensity activities include:
- Brisk walking
- Water aerobics
- Dancing
- Gardening
- Tennis
- Biking
- Hiking
- Rollerblading
Incorporating these activities into your routine can help manage weight, improve cardiovascular health, and alleviate some symptoms associated with perimenopause.
In addition to aerobic activities, experts recommend adding moderate- to high-intensity muscle-strengthening activities on at least two days per week. This can include resistance training or weightlifting.
For women struggling to meet health goals beyond weight loss, focusing on overall health rather than just the number on the scale is crucial. Incorporating strength training, managing stress, prioritizing sleep, and working with a dietitian for a personalized plan are all important steps.
Understanding that weight gain during perimenopause is normal can empower women to approach this transition with realistic expectations and effective strategies. It's crucial for women to recognize that excess weight gain increases health risks and that understanding the causes can help them take proactive steps.
As an obesity medicine specialist, I stress the importance of regular check-ups with healthcare providers to monitor overall health during this transition. By addressing perimenopause weight gain as part of a comprehensive health strategy, including regular moderate-intensity exercise, women can navigate this phase of life with confidence and maintain their well-being for years to come.
Resham Uttamchandani, MD ABOM
Obesity Medicine Specialist