Perimenopause basically means “around menopause” and is used to refer to the time when your body makes the transition to menopause naturally, putting an end to your reproductive years. When it comes to perimenopause, people are usually more concerned about the symptoms than any other thing. Apart from the hot flushes, there are many other changes you might encounter such as perimenopause sudden weight gain among.
HOW CHANGES IN YOUR HORMONES AFFECT METABOLISM
During perimenopause, you will experience some changes which will play a great role in your perimenopause sudden weight gain. Let us break it all down.
During perimenopause, your progesterone levels decline slowly and steadily. Your estrogen on the other hand will record great fluctuations from day to day and in other circumstances you will experience the fluctuations within the day.
During your early days of perimenopause, your ovaries will produce extremely high estrogen levels. These high levels are caused by the impaired feedback signals between your hypothalamus, ovaries and pituitary gland.
PERIMENOPAUSE WEIGHT GAIN
Both perimenopause and menopause can increase your cholesterol levels. This is the reason why most women at these stages are at higher risk for heart diseases.
It is estimated that women gain about 1- 2 kgs (2-5 pounds) of weight during their perimenopausal transition. This is according to a study review published on Pub Med.
However, if you are already obese or over weight, you will tend to gain more weight than those without the conditions.
Below are the causes of the causes of perimenopause sudden weight gain.
5 CAUSES OF PERIMENOPAUSE WEIGHT GAIN
PRE- EXISTING CONDITIONS
As mentioned earlier, pre existing conditions such as obesity provide a good breeding ground for extra fat during your peri menopause stage.
Such conditions will decrease your fat blasting abilities, leaving fat to accumulate, resulting in serious weight gain.
During the perimenopause stage, your body is undergoing very serious transition processes to usher in your menopause.
These processes include hormonal changes. The whack feedback signals between your ovaries, pituitary glands and hypothalamus may lead to a higher production of estrogen level. As it is already, estrogen is a hormone that has been associated with weight gain.
A review on Pub Med has supported this because it suggests that high estrogen levels promote fat gain in women during the perimenopause stage.
INCREASE CALORIE INTAKE
The increased calorie intake causing your perimenopause sudden weight gain is brought about by the hormonal changes discussed above.
In one comparative study, 40 women were divided into obese and non-obese groups. They underwent various tests such as urine tests to find out if there was any change in their hunger hormones during menopause and its various transition stages (pre and peri).
According to this study, levels of hunger hormone ghrelin were found to be significantly higher in women during the perimenopause stage, compared to pre- and post-menopause stages.
This explains the high levels of appetite you have been getting during this phase of life.
The low estrogen levels associated with this phase may also impair the functions of leptin and neuropeptide Y, which are responsible for controlling your fullness and appetite, leaving you to eat more calories.
Progesterone levels have also been found to cause the perimenopause sudden weight gain. This is because researchers found that a combination of low levels in both estrogen and progesterone increases the risk of obesity.
Obesity in turn will put you at double risk for perimenopause sudden weight gain.
Certain factors such as muscle mass typically depend on your age. As you age, your muscle mass diminishes. This means that the older you get, the less your muscle mass will be.
Losing your muscle mass will in turn reduce the rate at which your body uses calories during metabolism.
This will make the idea of maintaining a healthy weight impossible for your body.
If you continue to eat as you used to in your 20s without engaging in any physical activities, you will succumb to perimenopause sudden weight gain.
HOW TO LOSE WIGHT DURING PERIMENOPAUSE
Losing weight during perimenopause may seem a little difficult. This is because, hormonal changes, stress and the aging process are all working against you.
However, there are several steps you can take to make the weight loss during this phase a little easier.
CONSIDER RESTFUL, QUALITY SLEEP
Getting quality and enough sleep has always been a successful strategy to weight loss. It is no different in this case.
Getting restful and quality sleep can help you lose that perimenopause sudden weight gain.
People who have less hours of sleep have higher levels of hunger hormone ghrelin and lower fullness hormone leptin.
This makes them prone to feelings of hunger every time.
Unfortunately, during your perimenopause phase, you will have less sleep due to stress and sweats among others.
PSYCHOTHERAPY AND ACUPUNCTURE
A form of psychotherapy known as cognitive behavioral therapy has been found by researchers to help women in their perimenopause phase get enough sleep.
Acupuncture may also help in improving your sleep during this stage. According to one study review published on Pub Med, it reduced hot flushes in women in this phase by 33%. The study also showed that acupuncture will also increase the levels of estrogen in your body, in turn promoting better sleep.
FIND A WAY TO RELIEF STRESS
Stress relief is another important strategy to losing your perimenopause sudden weight gain.
It is also important during the various menopause transition stages (pre and post)
Stress will increase your cortisol levels, which are associated with increased abdominal fat. In addition, it also puts you at an increased rate of getting heart diseases.
EAT PLENTY PROTEIN
Eating plenty protein will help you to blast your perimenopause sudden weight gain.
This is because, proteins will keep you fuller for longer, reducing bad eating habits such as binge eating.
In addition to this, proteins will also increase your metabolic rate and reduce muscle loss during your weight loss.
INCLUDE DAIRY PRODUCTS IN YOUR DIET
A study suggests that dairy products can actually help you to lose fat while retaining your muscles mass.
In this study, a randomized control trial was conducted on 90 participants, who were divided into 3 groups; high protein, high dairy, adequate protein, medium dairy and adequate protein, low dairy. The group with high dairy recorded higher weight loss.
CONSIDER FOODS HIGH IN SOLUBLE FIBER
Soluble fiber is an ingredient found in plants. It helps smoothen your gut system, leading to a higher metabolism rate.
It also increases insulin sensitivity, reduces appetite and promotes weight loss.
Moving more often in physical activities such as aerobic exercises and strength training will help you shed that extra weight you gained in your perimenopause phase.
As you embark on these exercises, you will gain more muscles and your body will burn more calories efficiently. This will make it easier for you to control a healthy weight during and after this phase.
RECONSIDER SOME OF YOUR LIFESTYLE DECISIONS
Some of your lifestyle decisions may be the wall standing between you and your weight loss during your perimenopause phase.
Habits such as taking alcohol can increase your weight easily during this phase.
Alcoholic beverages add excess calories to your diet, increasing your risk of weight gain.
As you try out these methods in blasting your extra fat in this phase, keep in mind that successful weight loss at any stages of life requires permanent changes in diet and exercises. To compliment these, commit to lifestyle changes for a healthier you.[related_posts_by_tax posts_per_page="4"]