Based on Inspired Wellness Podcast – Episode 3
By Michelle White, The Inspired Wellness Coach, NTP

 

DISCLAIMER:
The content in this blog is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health routine.

Hi friends!  I’m so glad to have you  as part of the Inspired Wellness community! The topic today is one I discuss in more detail on Episode 3 of Inspired Wellness Podcast.  I hope to summarize it here in a succinct, referenceable way for you to understand and take action on. 

This topic is one that comes up all the time when I’m working with women in their 40s and beyond.

I’m talking about weight gain during perimenopause—why it happens and, more importantly, what we can do about it.

Turning 45 and Owning It

Before we dive in, I have a little personal milestone to share… I’m turning 45 this week! And instead of mourning my youth, I’ve been starting each day with gratitude and excitement for what’s ahead—watching my boys grow up, seeing them start to date (wild!), and eventually touring colleges with them. Aging comes with its own kind of beauty, and our mindset plays a big role in how we experience it.

Why Weight Gain Happens During Perimenopause

First things first: weight gain during perimenopause is real and very common. It’s not just in your head, and it’s not just about willpower. There are three key players contributing to this shift:

1. Hormonal Changes
2. Slower Metabolism
3. Lifestyle Factors (like stress and sleep)

Let’s break it down: 

1. Estrogen and Fat Distribution

Estrogen regulates where fat is stored. In our younger years, estrogen helps store fat around the hips and thighs. But as estrogen levels decline during perimenopause, that fat storage pattern shifts—hello, belly fat. Even more concerning is the increase in visceral fat—fat stored around the internal organs—which can negatively impact metabolism, increase inflammation, and raise the risk of insulin resistance and heart disease.

 

2. Progesterone and Bloating

Low progesterone doesn’t necessarily cause weight gain, but it can lead to water retention and bloating, which makes us feel heavier. The fix? Stay hydrated! It helps reduce bloating by flushing out excess sodium and supporting kidney function.

 

3. Insulin Resistance

Fluctuations in estrogen can decrease insulin sensitivity, which means our cells become less efficient at using glucose. When there’s more glucose in the bloodstream than the body needs for immediate energy, it gets stored as fat—especially around the abdomen. This is a direct link between hormonal changes and weight gain.

 

4. Metabolism and Muscle Loss

As we age, our metabolism naturally slows down. We also begin to lose muscle mass—a process called sarcopenia—which decreases our resting calorie burn. Combine that with hormonal shifts and a busy lifestyle, and it becomes clear why maintaining weight feels harder than ever.

Weight Gain Doesn’t Have to Be a Given

Here’s the good news: There’s a LOT you can do to support your body during this transition.  And, although these actions are quite simple, they are not always easy.  So, start where you can make changes most easily for YOU.  The more progress you make, the easier the other changes become – mentally and realistically.  Don’t get overwhelmed by everything at once.  You have the rest of your life to implement these strategies!!

The DOs of Weight Management in Perimenopause

✅ DO Focus on Nutrient-Dense Foods
Fill your plate with whole, unprocessed foods rich in fiber, healthy fats, and quality proteins. Build each meal around protein and fiber to keep blood sugar stable and curb cravings.

✅ DO Prioritize Protein
Protein supports muscle mass, skin health, and hormone production. As estrogen declines, muscle becomes even more precious—so don’t skimp on it! Aim to include protein in every meal.

✅ DO Strength Train
Strength training is one of the most effective ways to combat age-related muscle loss and boost your metabolism. Don’t have hours to spare? Start small with 15–30-minute workouts a few times a week or wear ankle/wrist weights on your walks.

✅ DO Get Quality Sleep
Poor sleep can disrupt hunger hormones, increase cravings, and reduce your motivation to move. Make sleep a top priority—it’s foundational to managing weight, mood, and hormones.

The DON’Ts of Weight Management in Perimenopause

🚫 DON’T Starve Yourself
Eating less and less may seem like a quick fix, but it backfires by slowing your metabolism and increasing cortisol (the stress hormone). Undereating also deprives your body of nutrients it desperately needs during this hormonal shift.

🚫 DON’T Overdo the Cardio
While movement is essential, too much intense cardio can increase cortisol levels, leading to fatigue, cravings, and muscle breakdown. Balance your cardio with strength training and restorative movement like walking or yoga.

🚫 DON’T Ignore Stress
Chronic stress raises cortisol, which not only makes weight loss harder but also encourages belly fat storage. Find moments to pause, breathe, and restore. Your hormones will thank you.

🚫 DON’T Expect to Look Like You Did at 25
Bodies change—and that’s okay. The goal isn’t to fight aging but to age well. Embrace strength, resilience, and vitality over a number on the scale.

A New Chapter, A New Approach

Weight gain during perimenopause can feel frustrating and defeating—but with the right tools and understanding, it doesn’t have to control your life. By tuning into your body’s needs and making small, sustainable shifts, you can support your hormones, feel energized, and embrace the next chapter with confidence.

Thanks for being here. If you found this helpful, share it with a friend who’s navigating this phase too. And don’t forget to tune in to the Inspired Wellness Podcast for more real talk and empowering tips for women like you.

Until next time,
💛 Michelle White, NTP
The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 3 of the Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.