Perimenopause is a transition that starts taking place a few years before menopause. During this time, the ovaries start making less estrogen.

It usually starts when a woman is in its 40s, but in some cases, it can start as early as 30s as well.

Duration of Menopause | Symptoms of Menopause | Perimenopause and Weight Gain | Unexplained Weight Gain during Perimenopause | How to Reduce Perimenopausal Weight Gain 

It lasts until menopause kicks in, when ovaries stop releasing eggs. The drop in production of estrogen decreases during the last two years before menopause. They start experiencing menopause symptoms as well.

Duration of Menopause

In most cases, it lasts for an average time of 4 years, but in some cases, it may only last for a few months or continue for 10 years.

The condition ends when a woman stops having her periods for straight 12 months.

Symptoms of Menopause

Women may experience some of these symptoms during the menopause.

Tenderness of the breastsPainful premenstrual syndromeLow sex driveFatiguenessIrregular periodsDryness in the vaginal area or discomfort during sexLittle urination while coughing or sneezingFrequent urinationTrouble during sleepingmood swings

Perimenopause and Weight Gain

The weight gain due to Perimenopause is different because of many reasons. The extra kilos are very easy to gain and require a lot of efforts to lose.

Even if you exercise a lot and go on diets frequently, it gets difficult to lose weight.

Weight gain during menopause is a very common phenomenon and takes place in 80 percent of the women who are going through this.

The problem arises when this weight gain is in excess and happens without any real reasons and becomes a barrier between you and your body shape.

Perimenopause is a phase in life when your body is going through some major changes, and it is beyond your control. It gets really stressful if you are gaining weight and it has become difficult to lose it.

The fact of the matter is weight gain due to this condition is totally different. This is the reason why it requires a different mechanism. The first thing to do is to understand what is causing this weight gain.

Unexplained Weight Gain during Perimenopause

1. Storage of Body Fat

Almost every woman experiences Perimenopause. Changing estrogen levels is one of the major reasons behind it. During this time, the estrogen levels fluctuate a lot and fall in comparison to other hormones.

The body starts struggling due to changes in the estrogen levels, and it becomes difficult for the body to maintain other hormones at normal levels.

Body is in search of different sources for the falling estrogen to make up for the deficiency. Because of this, the body stores fat and does not want to lose in any case.

2. Belly Fat

Belly fat is the most common thing that happens during this time.

If you are under stress or have high blood sugar, it will only add to the problem.

This becomes difficult for the body to cope up and creates an imbalance between sex hormones and fat deposition.

3. Bad Food choices

Your previous food choices will surely impact you during this time.

The fat cells in our body are directly connected with blood sugar levels and insulin levels.

High intake of sugar and processed food will result in insulin resistance.

This insulin resistance will then convert calories in your body into fat.

4. Weight Loss strategies can do more harm than good

Perimenopause creates an imbalance in the hormones which results in weight gain.

Just making sure of eating healthy and doing exercise won’t make things right.

Extreme dieting and exercising will also not help.

Also try not to give physical stress to your body as it is already struggling with hormone stress and imbalance in sex hormones.

How to Reduce Perimenopausal Weight Gain

As it is mentioned above, you need to understand that your body will not lose weight unless your imbalance hormone gets restored.

This cannot be done by cutting on carbohydrates or doing more exercise.

1. An anxious mind can make problems worse for you  

Try to listen to your symptoms as these are indicators. Accept the truth that the body is changing.

Spend time and energy looking after your health, and you can tackle the difficulties without stress.

2. Try to keep yourself healthy both

Mentally as well as physical. This can solve your problem to some extent. Many women don’t exercise regularly, and this may be the right time to start gradually.

Indulge in light exercises and also include weight-bearing exercise. Brisk Walking is a great idea and cycling, as well as swimming, is also good for your heart.

Middle-aged woman cycling

3. Dieting and nutrition

Try to identify the nutrition that is deficient in your body. Consult a nutritionist or a doctor and get some necessary tests done.

Blood tests show that your body can be deficient in vitamin B12 which gives your body energy.

Vitamins are quite important for your body, so include a lot of food sources which are rich in different vitamins.

4. Quit smoking

It is the right time do so as smoking will do more harm than good to your body.

5. Take a good night’s sleep

Develop a habit of sleeping early. Make your bedroom a relaxed space where you can feel comfortable and sleep blissfully.

Keep phones and TV outside your bedroom so that it doesn’t create a problem for you to sleep.

Taking a bath before sleeping can also soothe your body and help you sleep comfortably.

It will be a good idea if you will cut on caffeine and instead go for a cup of green tea. You will soon realize the difference on your own.

Doing some natural therapy can also prove helpful. It will bring your mind at peace. Try doing yoga, meditation, or acupuncture as it helps in releasing stress.


You have to understand that Perimenopause is a gradual process. One can only make necessary changes to their lifestyle rather take the stress and feel anxious about it. Accept your body changes and try above tips.

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