Perimenopausal Weight Gain: 10 Steps to Get Back in Control

Source: Christina Wocintechchat / Unsplash

This post is Part 2 of a series.

In Part 1 of this series, I shared what contributes to perimenopausal body composition changes and how using the Perimenopause Serenity Prayer helps us discern what might be useful action and what we might do best to accept—most often a both and situation.

Now I want to share some specific action steps you can take toward taking control of the changes. Though you might forge new habits, often it is simply a matter of reevaluating and slightly revamping already established practices to accommodate those shifting hormones.

The options are endless, meant to be fun experimental suggestions. Rather than viewing it as an overwhelming list of to-do’s, consider it a menu from which to choose.

Choose one and make it an ongoing habit. After a few weeks, stack on another habit. Or, simply pick one from the menu in response to how you are feeling that day.

Add your own ideas. Keep it visible—either on your phone or printed out and hung on the fridge. Notice and savor how you feel after you’ve completed one.

Here are 10 action steps to get you started:

1. Add instead of subtract. Instead of restricting calories or certain foods, add daily oatmeal or a piece of fruit.
2. Sneak in brief movement snacks. Place heavy dumbbells where you will see them. During transitional times in your day—on your way to the bathroom or after you fill your water bottle, pick them up and complete six bicep curls. Stretch for 20 seconds after meetings. How many movement snacks can rack up in a day?
3. Focus on how you feel in your body (instead of how you look). Find new clothes that fit your new shape rather than uncomfortably squeezing into the old ones. Note those moments when you feel strong, flexible, and balanced. Stand up tall and drop your shoulders. Notice the difference it makes.
4. Treat your body with kindness. Feed yourself nutritious, energy-promoting foods. Eat mindfully. Use the 80/20 rule: eat until 80 percent full and choose healthy foods 80 percent of the time.
5. Set performance-based goals instead of body-based ones. Instead of obsessing over that certain (arbitrary) coveted number on the scale, work toward completing 10 pushups or walking three miles.
6. Reframe self-judgment. When you catch yourself silently criticizing or talking harshly about your body, ask yourself how you would talk to your good friend. Practice and treat yourself with the same kindness.
7. Identify role models of healthy aging and changing bodies and/or be one! Who in real life or in the media exudes well-being and feeling comfortable in her aging skin? Who is out there making things happen and embracing the wisdom and grit that comes with hard-won experience? How can you apply some of those qualities for yourself?
8. Get enough sleep. Research suggests chronic sleep deprivation (less than 7 to 9 hours of solid sleep) could be linked to a rise in visceral fat. Not always under our control, sleep needs to be prioritized whenever possible.
9. Take mindful breaks. Cortisol, known as the stress hormone, is believed to contribute to visceral fat gain. The more we maintain a calm(ish) baseline, the better. Three deep inhales and exhales lowers our stress level—lessening cortisol and resultant abdominal fat.
10. Walk and talk with friends. Instead of wine and dinner, get outside for sunshine, fresh air, conversation, and exercise.

In the end, it’s all about striking the right unique balance of acceptance and action for each of us—one that feels empowering and attainable and accommodates our ever-evolving needs, strengths, and challenges.

Will we strike the right balance all of the time? Of course not. And it is also greatly empowering to know we are at least partially in control. The rest, we do our best to acquiesce—closet contents included.