Perimenopause is a transformative stage of life that often brings unique challenges, such as hormonal changes, fluctuating energy levels, and the dreaded perimenopause weight gain. However, with the right combination of diet and exercise, you can feel stronger, healthier, and more vibrant throughout this transition.

In this guide, we’ll explore the best exercise for perimenopause, highlight the importance of strength training, and share key insights on the foods to avoid during perimenopause to help you thrive during this time.

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Why does perimenopause weight gain happen?

Weight gain during perimenopause is largely influenced by hormonal shifts, especially declining estrogen levels. These changes can slow your metabolism, cause your body to store fat differently (often around the abdomen), and lead to increased muscle loss if not addressed.

The good news? With intentional changes to your diet and exercise routine, you can maintain a healthy weight and even improve your overall well-being.

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The best exercises for perimenopause

Strength training: your secret weapon

Why it works: Strength training is one of the best forms of exercise during perimenopause. It helps combat muscle loss, increases your resting metabolic rate, and supports bone density (a critical factor as osteoporosis risk rises during this stage).

• Aim for 2-3 sessions per week targeting all major muscle groups.
• Exercises like squats, lunges, deadlifts, and resistance band work are great for building strength.

Cardio for heart health and weight management

• Incorporate moderate-intensity cardio, like brisk walking, cycling, or swimming, 3-4 times a week.
• High-Intensity Interval Training (HIIT) can also be effective for burning fat and improving endurance in less time.

Yoga and pilates for stress and flexibility

• These practices are excellent for reducing stress, improving flexibility, and supporting mental health. Stress management is key to balancing hormones and controlling cortisol-related weight gain.

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Nutritional tips to support hormonal balance and weight loss

1. Focus on nutrient-dense foods

• Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. These provide essential vitamins, minerals, and fiber to keep you energized and full.
• Foods rich in omega-3 fatty acids, like salmon, walnuts, and flaxseeds, support brain health and reduce inflammation.

2. What foods to avoid during perimenopause

• Processed foods: These often contain added sugars and unhealthy fats that can contribute to weight gain and energy crashes.
• Sugary beverages: Opt for water or herbal teas instead to stay hydrated without empty calories.
• Excess alcohol: Alcohol can worsen hot flashes, disrupt sleep, and lead to unwanted weight gain.

3. Prioritize protein

• Protein is crucial for muscle repair, especially if you’re incorporating strength training into your routine.
• Add lean sources like chicken, turkey, tofu, eggs, and legumes to every meal.
• We recommend 90-120 grams of protein per day, which is nearly double the FDA’s recommendation.

4. Embrace calcium and vitamin D

• With declining estrogen levels, bone health becomes a priority. Include calcium-rich foods like yogurt, kale, and fortified plant milks, and consider a vitamin D supplement if needed.

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Lifestyle Adjustments for Thriving During Perimenopause

1. Get Quality Sleep

• Poor sleep can lead to increased hunger hormones and fatigue, making it harder to stick to healthy habits. Develop a calming bedtime routine and aim for 7-8 hours of sleep per night.

2. Manage Stress
   

• Chronic stress raises cortisol levels, which can lead to fat storage around the abdomen. Incorporate stress-reducing activities like meditation, journaling, or spending time in nature.

3. Stay Consistent
   

• Chronic stress raises cortisol levels, which can lead to fat storage around the abdomen. Incorporate stress-reducing activities like meditation, journaling, or spending time in nature.

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Final Thoughts

Perimenopause is a time of change, but it’s also an opportunity to build habits that support your long-term health and vitality. By focusing on strength training during perimenopause, choosing the right foods, and prioritizing self-care, you can feel your best during this transitional stage.

Remember, small changes can lead to big results. Start today, and give yourself the tools to thrive during perimenopause and beyond!

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