A beginner's guide to health: Preventing weight gain during perimenopause and menopause

Daily Health

23/12/2025

Common Mistakes to Avoid

Many women assume that midlife weight gain is only due to a slowing metabolism. Another common mistake is trying restrictive diets or excessive exercise, hoping for quick results. These approaches often lead to frustration—and may even backfire.

Simple Definitions

Blaming Metabolism: It’s a gradual change, not a sudden drop. The real culprits are muscle loss, hormonal shifts (especially declining estrogen), and increased stress hormone (cortisol).
Extreme Dieting/Over-exercising: Pushing yourself too hard can increase stress hormones and make weight harder to lose. The body may try to “hold on” to fat, thinking it’s in crisis.

Correct Concepts

Focus on balanced nutrition, mindful movement, and realistic lifestyle changes instead of extremes.

Why It Matters

Advantages: Understanding the real reasons for weight gain leads to healthier habits, more energy, and better long-term results. Emphasizing protein and whole foods helps maintain muscle and control hunger.
Disadvantages: Misconceptions may cause body image stress, fatigue, or nutritional deficiencies. Over-restriction or ignoring hormone effects can disrupt progress and harm wellbeing.

Easy Ways to Get Started

Eat Protein and Produce at Every Meal: Lean meats, fish, Greek yogurt, tofu, beans, eggs, plus fruit or vegetables help preserve muscle and support fullness.
Avoid Skipping Meals or Excessive Snacking: Aim for three satisfying meals. Skipping meals may backfire by disrupting blood sugar or causing overeating later.
Prioritize Moderate Exercise: Walking, yoga, resistance training, or swimming are excellent. High-intensity workouts can increase cortisol in some people—listen to your body.
Start Savory in the Morning: A savory breakfast helps control blood sugar longer than a sweet breakfast. Try avocado toast or an omelet instead of pastries or sugary cereal.
Mind Stress and Sleep: High stress and poor sleep raise cortisol, promoting fat storage—especially in the belly. Aim for calming activities and keep a regular bedtime routine.
Skip Restrictive Dieting: Extreme calorie cuts increase stress hormones. Focus on whole foods and reasonable portions. Enjoy treats in moderation—not as a reward or punishment.

In Summary

Midlife weight gain is normal but manageable. Shift the focus from extreme measures to consistent, healthy habits: include protein and produce, move gently and consistently, manage stress, and avoid drastic diets. Small steps create lasting results and support overall well-being.

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