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How to Beat Weight Gain with Perimenopause

Feeling like your body's betraying you with every new pound? That sneaky weight gain with perimenopause can make you feel like a stranger in your own skin. But hear this—you're not in this fight alone. I'm right there with you, and together in the Bloomer Brigade, we're tackling the changes head-on. From estrogen's ups and downs to progesterone's disappearing act, we're unlocking the secrets to perimenopause weight loss and taking back control.

5 steps to beat menopause weight gain

Every change in your body tells a story, and believe it or not, it's a tale of strength. Estrogen for perimenopause might be playing hide-and-seek, but we've got the strategies to seek it out.

With a perimenopause diet that's just right and the best perimenopause vitamins, we're turning the page to a happier, healthier you.

It's okay to feel puzzled — have you asked, "does perimenopause cause weight gain?"

Why is it so hard to lose perimenopause weight?

Questions are good; they bring us together. In the Bloomer Brigade, we find answers, support, and a group of friends who really get it. We're all about lifting each other up and sharing those little victories on our journey to weight loss for perimenopause.

Dive into our five-step plan, from picking the perfect supplements to boost your metabolism to embracing restful sleep that keeps those hunger hormones in check.

Remember, perimenopause weight gain is just a chapter, not the whole story. And the best part? You're not in it alone.

The Bloomer Brigade is your reading circle, your support group, and your cheerleading team all rolled into one.

So, come on. It's time to join a band of warriors saying 'no more' to unwanted weight gain with perimenopause. We're the Bloomer Brigade, and we're rewriting the menopause narrative with every step, every laugh, and every shared triumph.

Bloomer Brigade menopause community for weight management

Hit that Join button, take action today for a better, healthier you! Let's show the world the power of women united.

Let's start this chapter together—today.


Why Does Perimenopause Cause Weight Gain?

During perimenopause, our ovaries slow down their production of hormones, this leads to lower levels of estrogen and progesterone. These two hormones that have previously helped regulate weight, metabolism, and the distribution of fat.

As estrogen decreases, our bodies increasingly rely on fat tissue as an alternative source for estrogen production.

Estrogen and Progesterone decrease during Perimenopause and Menopause

However, fat cells are less efficient at producing estrogen. So, how do our bodies

compensate for the lower efficiency? They store more fat!

Particularly around the midriff.

At the same time, our progesterone levels are also decreasing. This can worsen the situation.

Progesterone helps to counterbalance estrogen, has a natural diuretic effect, and supports mood and sleep. As progesterone declines, it can lead to fluid retention, sleep disturbances, and increased stress, all of which are contributing factors to weight gain during this phase.

It sounds hopeless, right?

Well, not even close!

Science is on our side.

And that’s why I’ve created the Bloomer Brigade.

5 Ways to Beat Perimenopause Weight Gain

1. Vitamins, minerals, and herbs for Weight Management, Weight Loss, and Hormonal Balance During Perimenopause.

As we navigate through perimenopause, our bodies experience a decrease in estrogen production because the ovaries gradually reduce their output.

This significant hormonal shift can directly impact our weight. Estrogen is known for regulating metabolism and body weight, and as its levels fall, our bodies often compensate by turning to adipose tissue, or fat cells, as an alternate source to produce estrogen.

However, these fat cells are less efficient at producing estrogen compared to the ovaries. Consequently, our bodies may require more fat to produce the necessary hormones, which can lead to an increase in fat storage, especially around the midriff.

This redistribution of weight is a natural response to the declining ovarian function and the body's attempt to maintain hormonal balance.

At the same time, diminished progesterone levels can exacerbate the situation.

Progesterone helps to counterbalance estrogen, has a natural diuretic effect, and supports mood and sleep. Its decline can lead to fluid retention, sleep disturbances, and increased stress, all of which are contributing factors to weight gain during this phase.

In the context of these hormonal changes, certain vitamins, minerals, and herbs can offer support and relief.

Understanding this, we can turn to certain vitamins, minerals, and herbs to support our bodies through these changes.

Green Tea

Green tea stands out for its metabolism-enhancing and antioxidant properties, which can be helpful in addressing the metabolic slowdown.

Spearmint Tea

Spearmint tea is thought to aid in hormonal balance by potentially reducing testosterone levels, which can become relatively elevated as estrogen declines.


Omega-3 supplements are critical for overall hormonal health and may assist in weight management by promoting a healthier fat distribution and reducing inflammation.

Natural Supplements

Additionally, natural supplements that support estrogen levels, such as black cohosh and evening primrose oil, may provide some benefit in managing perimenopausal symptoms, including weight gain. (further reading)

2. Nutrition for Estrogen Regulation and Weight Loss in Perimenopause

Weight gain during perimenopause is a common concern, largely stemming from hormonal fluctuations that disrupt the body's normal metabolism and fat distribution processes. As women transition through perimenopause, estrogen levels decline due to the ovaries producing less of the hormone, prompting the body to look for other sources, such as fat cells, for its production.

However, these cells are not as efficient, leading to an increase in body fat to compensate. Progesterone levels also fall, which can contribute to weight gain through fluid retention and an increased appetite due to its role in regulating satiety.

Amidst these changes, nutrition plays a pivotal role in helping regulate estrogen levels and support overall health.


A diet incorporating phytoestrogens—plant-based compounds that weakly mimic estrogen—such as those found in soy products and flaxseeds, can help the body balance estrogen levels naturally. Phytoestrogens bind to the same receptors as estrogen, potentially easing the transition as the body's own estrogen production wanes. (further reading)


A fiber-rich diet, abundant in fruits, vegetables, and whole grains, is essential not only for weight management but also for maintaining a healthy gut microbiome, which has been linked to overall health and hormone metabolism.


Adequate intake of essential vitamins and minerals is critical.

Vitamin D, B vitamins, and calcium are particularly important for menopausal health.

Vitamin D and Calcium are vital for bone density maintenance.

B vitamins can help improve energy levels and cognitive function, which may be affected by hormonal changes.

Together, these nutritional strategies can provide a foundation to mitigate some of the common symptoms of perimenopause, including weight gain.

3. Exercise to Rev Up Metabolism

The journey through perimenopause often brings with it an unwelcome change: weight gain. This weight gain occurs as our bodies adjust to fluctuating levels of estrogen and progesterone.

Estrogen helps regulate metabolism and body composition, and as its levels fall, our metabolic rate can slow, leading to increased fat storage. Progesterone, on the other hand, when at optimal levels, supports a healthy metabolism and can have a diuretic effect, which helps to minimize water retention. As these hormones decline, our bodies must adapt to the reduced presence of these metabolic regulators.

Exercise, however, can be a powerful tool to counteract the metabolic slowdown during perimenopause.

Regular physical activity can influence the levels and activity of estrogen and progesterone in the body, helping to alleviate some of the weight management challenges during this phase.

Here's how different forms of exercise can help:

We beat perimenopause weight gain, lose weight fast

Strength Training

Incorporating strength training 2-3 times per week is crucial to maintain muscle mass. Muscle tissue is metabolically active, meaning it burns calories even when at rest. By preserving and building muscle through resistance exercises, you can increase your resting metabolic rate, helping to offset the metabolic slowdown caused by lower estrogen levels.

Aerobic Exercise

Engaging in regular aerobic exercises such as walking, cycling, or swimming can improve cardiovascular health and enhance calorie burn. These types of exercises can help in burning the excess calories that the body may not be expelling due to hormonal changes. Moreover, aerobic activity can help regulate the levels of estrogen and progesterone by improving body composition and reducing fat, which can have a hormone-modulating effect.

By embracing a regular exercise routine that includes strength training and aerobic activities, you can help rev up your metabolism, manage or even prevent weight gain, and support your body through the hormonal shifts of perimenopause.

These exercises not only assist in weight management but also contribute to overall well-being during a time of significant change.

4. Healthy Habits for Weight Management

During perimenopause, many women find themselves grappling with weight gain, a challenge often rooted in the hormonal upheaval characteristic of this life stage. As estrogen and progesterone levels fluctuate and generally trend downward, their regulatory influence on the body's metabolic rate and appetite control diminishes.

Estrogen, particularly, has a role in regulating metabolism and body weight, and as its levels drop, the body’s metabolic rate can slow, leading to weight gain.

Progesterone, known for its natural diuretic effect, helps maintain a healthy metabolism and when it decreases, can lead to increased water retention and bloating.

Adopting healthy habits can have a profound impact on mitigating these hormonal effects:

Consistent Sleep Hygiene

Prioritizing 7-9 hours of quality sleep is one of the most effective habits for weight management. Good sleep helps to regulate the hormones ghrelin and leptin, which control feelings of hunger and fullness.

Additionally, adequate sleep can modulate cortisol levels, a stress hormone that is often implicated in increased abdominal fat when levels are high. Ensuring a regular sleep schedule supports the balance of these hormones, potentially reducing the risk of weight gain associated with hormonal imbalance during perimenopause.

Staying Hydrated

Hydration is crucial for maintaining a healthy metabolism and aiding in digestion. Drinking sufficient water can also increase the sensation of fullness, which may help prevent overeating.

Given that our bodies can sometimes mistake thirst for hunger, staying hydrated ensures that we are responding to our body’s actual needs, not misinterpreted signals that can lead to excess calorie intake.

Mindful Eating Practices

Mindful eating involves being fully present and attentive to the experience of eating—savoring flavors, recognizing hunger and fullness cues, and avoiding distractions during meals. This practice can foster a healthier relationship with food and with one’s body, reducing the likelihood of emotional eating, which can be more common during hormonal changes.

For a 5-day meal plan, click 5-Day Menopause Diet Plan for Weight Loss.

By paying close attention to the body's signals, one can align eating habits more closely with actual nutritional needs, rather than the false cues that hormonal imbalances might suggest.

By incorporating these healthy habits into daily routines, women going through perimenopause can better manage their weight and mitigate some of the less desirable effects of shifting estrogen and progesterone levels. It's a holistic approach that not only addresses the physical aspects of weight but also the emotional and psychological components, creating a more balanced and nurturing transition through perimenopause.

5. Community and Supportive Practices:

Navigating menopause can feel lonely, but it doesn't have to be that way.

You're not alone in this journey - community can make all the difference.

Picture yourself being part of a group like the Bloomer Brigade, where everyone gets what you're going through. Here, you can chat, laugh, and share what works and what doesn't, making the road a lot less bumpy.

In a community, you find more than just tips—you find friends who cheer you on. You'll learn about simple things like yoga and breathing exercises that can calm your mind and help keep your weight in check. It's not about hard workouts but about feeling good and having fun.

In a group like the Bloomer Brigade, you don't just get by—you thrive.

You get to try new things, and you're never alone.

Embracing a community like the Bloomer Brigade during perimenopause is not just about finding support; it's about enriching your journey with shared experiences, stress reduction, and joyous physical activities.

It's a path to discovering a more vibrant, empowered, and balanced version of yourself during this transformative phase of life.

The power of community in navigating perimenopause is undeniable, offering a beacon of support, knowledge, and joy that can make all the difference.

Through my journey and research, I've learned that embracing a symphony of herbs, supplements, balanced nutrition, tailored exercise, and healthy habits forms the cornerstone of a transformative lifestyle.

It's not just about losing weight; it's about gaining a community, wisdom, and practices that nourish the body and soul.

By joining hands with supportive networks like the Bloomer Brigade, I've seen the profound impact of collective wisdom and encouragement.

I invite you to become part of this nurturing community as we explore the beauty of positive aging together, our next session starts soon!

Thanks for reading. Below you will find the links for the Bloomer Brigade and our free menopause guide.

Dr. Kay Bloom Menopause Coach
Dr. Kay Bloom

Dr. Kay Bloom stands at the intersection of science and advocacy, wielding over a decade of expertise in menopause research. Her tenure in the field has established her at the forefront of menopause technologies, dedicating her life’s work to advancing our understanding of this pivotal stage in a woman's life. As a professor and scientist whose publications have received international acclaim, Dr. Bloom is not just a researcher but a herald of women’s healthcare equity. Her voice echoes in lecture halls and conferences across the globe, inspiring change and championing the cause of comprehensive and accessible menopause care for women everywhere. When not researching, Dr. Kay Bloom enjoys dancing with her dance troupe, hiking new trails, and time with her family.


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