By: Publicity For Good

Perimenopause, the transitional period before menopause, brings hormonal shifts that may make it more challenging to maintain a healthy weight. Many women in their 40s and early 50s notice increased fat storage around the midsection, a slower metabolism, and difficulty maintaining muscle tone. While these changes can be frustrating, they’re not necessarily unavoidable. Perimenopause specialist Kylie Larson suggests that with strategic movement and mindful eating, women may manage perimenopausal weight gain and feel more balanced and energized.

Why Weight Gain Can Happen During Perimenopause

Perimenopause triggers a decline in estrogen and progesterone levels, which can disrupt the body’s metabolic processes. Estrogen plays a role in how the body stores fat and regulates insulin sensitivity. As levels drop, the body may become more prone to storing fat, especially around the abdomen.

Additionally, the loss of muscle mass that naturally occurs with age can further slow metabolism. Muscle tissue burns more calories at rest than fat tissue, so maintaining muscle mass may help keep the metabolic rate steady. Insulin resistance might also increase during perimenopause, potentially leading to more blood sugar fluctuations, cravings, and fat storage.

Stress can compound the problem. Higher levels of cortisol, the stress hormone, might increase fat storage, particularly in the abdominal area. Poor sleep—a common issue during perimenopause—could further raise cortisol levels and disrupt appetite-regulating hormones like ghrelin and leptin, which may make it harder to make healthy food choices.

Strategic Movement to Support Perimenopausal Weight Management

Exercise during perimenopause is not just about burning calories—it’s about improving muscle tone, metabolic health, and overall hormonal balance. Kylie Larson recommends considering a balanced fitness routine that includes strength training, cardiovascular exercise, and flexibility work.

1. Strength Training

Strength training is one of the most effective ways to help combat the loss of muscle mass and support metabolic rate. Building muscle can support fat burning and may improve insulin sensitivity and bone density—both of which are important for long-term health.

Kylie advises considering strength training 2–3 times per week, focusing on compound movements like squats, deadlifts, lunges, and presses. Progressive overload—gradually increasing weight or resistance over time—may help build strength and lean muscle mass.

2. High-Intensity Interval Training (HIIT)

HIIT workouts combine short bursts of intense effort with periods of rest, making them a potentially effective method for fat-burning and improving cardiovascular health. HIIT might also enhance the body’s ability to process glucose and regulate insulin levels, which could help prevent fat storage.

Even short 15–20 minute sessions 2–3 times per week may have a noticeable impact on metabolism and fat loss.

3. Low-Impact Movement and Active Recovery

Balancing intense workouts with low-impact activities like walking, yoga, and swimming can support recovery and help reduce stress. Too much high-intensity exercise might elevate cortisol levels, which could contribute to increased fat storage.

Kylie encourages incorporating daily walks and regular stretching sessions to keep the body moving without overstressing the nervous system.

Mindful Eating to Help Balance Hormones and Support Weight Loss

Hormonal changes during perimenopause may increase cravings and make it harder to feel full, but mindful eating could help women regain control over hunger cues and emotional eating patterns. Kylie emphasizes the importance of paying attention to what, how, and why you eat rather than focusing on restrictive dieting.

1. Focus on Protein and Healthy Fats

Protein supports muscle maintenance and may help stabilize blood sugar levels. Consider including lean proteins such as chicken, fish, eggs, Greek yogurt, and plant-based options like lentils and quinoa at every meal.

Healthy fats—like avocados, nuts, seeds, and olive oil—are thought to be crucial for hormone production and satiety. They might also help reduce inflammation and support heart health.

2. Prioritize Fiber and Complex Carbohydrates

Fiber-rich foods like leafy greens, berries, legumes, and whole grains may help regulate blood sugar and improve gut health, which can be important for hormone balance. Complex carbohydrates such as sweet potatoes, quinoa, and brown rice can provide steady energy and might help prevent cravings.

3. Limit Processed Sugars and Refined Carbs

Refined carbohydrates and sugars might cause rapid blood sugar spikes, potentially leading to increased fat storage and energy crashes. Reducing added sugars and focusing on whole, unprocessed foods may help prevent these fluctuations, but remember not to cut carbs totally to keep your hormonal health balanced.

4. Practice Portion Control Without Restriction

Instead of focusing on calorie counting, Kylie encourages using the “plate method” to structure balanced meals: fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables.

5. Stay Hydrated

Hormonal shifts might increase water retention and bloating. Staying hydrated can support digestion and may help regulate appetite. Aim for at least 8–10 glasses of water daily. Adding electrolytes or lemon juice might further support hydration balance.

Building Sustainable Habits for Long-Term Success

Managing perimenopausal weight gain isn’t about quick fixes—it’s about building sustainable habits that support the body’s changing needs. Strength training, balanced cardio, and mindful eating can work together to improve metabolic health and hormonal balance.

Kylie Larson’s approach emphasizes consistency over perfection. Focusing on strength, nourishing the body with whole foods, and reducing stress through mindful practices may empower women to feel more in control of their health and body during perimenopause.

Perimenopause is a time of change—but with the right movement and nutrition strategies, women can feel strong, energized, and balanced well into their 40s, 50s, and beyond. Learn more about Kylie and her methods by visiting her official website and explore ways to support your wellness during perimenopause.

Disclaimer: This content is for informational purposes only and is not intended as medical advice, nor does it replace professional medical expertise or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional.

Published by Jeremy S.