Navigating Weight Loss in Perimenopause: Setting Realistic Expectations and Effective Strategies

I started noticing changes in my body about two years ago. One moment, I was going about my typical routine and everything seemed ok, but the next minute I was 15 lbs heavier with no idea what caused it. At first, I assumed I did too much dining during the holidays since it was during that time of year, but when I got intentional about my regimen for a bit, nothing shifted like it normally would.

These past couple of years I have been a pretty active woman, although my strength training suffered for a while, I was still moving and consuming like normal but with no weight loss. This caused a bit of pressure because it was not something that was difficult before. As long as I was active and aware of my diet, I maintained my weight without any problem. That is not the case these days, and now I understand what all the chatter was about when I heard older women mention it, I just did not know the details. Well, I am working on a few things on my perimenopause weight loss journey to better help me manage both the physical and mental aspects of my perimenopause weight gain.

Working on consistent strength training

As I said before, up until I noticed changes in my body, I was good with having a consistent strength training routine. In 2023, I noticed I was less interested in this routine. A lot of times I felt unmotivated to do anything, but I did manage to get into a walking routine that I maintained almost daily until this summer. As fall was approaching, I realized I really needed to get back into strength training. I set an intention, and I made an appointment for myself Monday through Friday. While I had these goals, I also allowed myself space to not feel pressure if I did not hit all five days. Once I got started, it wasn't long before I looked up and a month had passed. It’s December and I can say I am still going, but I also allow space for things to come up, and I pivot as necessary. My first piece of advice would be to set your intentions, and make them a non-negotiable, but make allowances for life to happen because it will.

Since realizing I am living this perimenopause life now, I have been doing a lot of thinking. While it would be great to lose this extra weight I am carrying, there is also a part of me that must consider what if I do not. As women our bodies go through phases and changes. Puberty is a big transition that sets us on a new path and changes our body. Our bodies also change again when we start having kids. After giving birth to my first daughter, I gained 15 to 20 lbs that never left. Perimenopause is another phase of life, so why wouldn't there potentially be changes that occur to the body that may not go away. I'm not saying we cannot lose perimenopause weight, but maybe we should change how we view it, while working to be the best and healthiest versions of ourselves. At this point, I am focused on my health, moving my body, and not overwhelming myself based on a number on the scale. Some days are better than others, but it is a process.

Child's pose stretch for relaxation

Finally, we must give ourselves grace ladies. This new stage of life is not easy. There is a lot of pressure from society on us, so why should we put that pressure on ourselves as well? Once you have set your intentions, I encourage you to find a community who can support and inspire you to push a little harder in this phase of life, but also hold you up when those difficult days come. In the end, we all want to look good and feel good, but I believe as we move forward with focus and intention, things will fall into place and maybe in ways we never even considered. Has perimenopause weight gain been an issue for you?