Understanding Weight Changes After 35: A Frustrating Reality and How to Find Solutions
“My clothes are tighter, my fave jeans won’t zip, and the scale seems to be creeping up for no reason. This weight gain is out of control!” If you’re aged 35 and over, you’ve likely noticed these weight changes after 35 and entered the zone of perimenopause. Hormonal fluctuations can turn weight management into a daily battle. But before you throw those jeans out the window, let’s unpack this and find ways to reclaim your power over your body.
Hormonal Fluctuations and Weight Changes After 35
Perimenopause is the messy, unpredictable stage before menopause. Think of it as the hormonal version of a wild amusement park ride. If you’re not sure you’re in this phase, you’ll want to stay tuned as there’s a whole series on upcoming content catered for you…
So, what’s going on with weight during this time? Those wild hormone shifts, particularly in oestrogen, progesterone, and cortisol, can wreak havoc on your metabolism, fat storage, and even your emotions.
Hormones and Your Weight: The Frustrating Trio
Oestrogen: The Metabolic Mischief-Maker
Oestrogen, the conductor of your reproductive symphony, loves to mess with your metabolism. Declining levels mean your body might forget how to blaze through calories. Plus, oestrogen dictates where fat likes to hang out. While it typically favours those curvy hips and thighs, a drop in oestrogen sends it straight to your midsection. Learn more from Oestrogen Deficiency and Abdominal Fat Accumulation.
Progesterone: The Bloat Bandit
Progesterone, another key player, acts as a natural diuretic. When it dips, your body can hold on to water like a sponge, leaving you feeling bloated and heavier even if the scale hasn’t changed dramatically. This sneaky hormone also messes with sleep, and poor sleep can further throw off your hunger hormones. But this is one of my fave hormones, so I promise it’s not all bad – we’ve just got to get it working for you!
Cortisol: The Belly Fat Kingpin
Stress, a constant companion for many women in perimenopause, amps up cortisol production. This stress hormone triggers cravings (especially for sugar and carbs!), promotes stubborn belly fat storage, and can even break down muscle tissue – your secret weapon for a speedy metabolism. For more details, see Cortisol and Stress-Related Obesity.
Let’s Not Forget the Emotional Toll
Weight changes in perimenopause trigger a cascade of emotions. Societal pressure to look a certain way and the bombardment of ‘perfect’ bodies on social media can chip away at our self-esteem. We might feel ashamed or frustrated that our bodies seem to be changing overnight. Remember, you’re not alone, and these feelings are valid. I did a post on just this recently, you can see it here.
Managing Weight Gain After 35: Practical Solutions
While you can’t completely stop the hormonal rollercoaster, you can take charge! Here’s where we focus:
Balanced Carbohydrates + Higher Protein Powerhouse
Make these your new BFFs!
- Protein keeps you feeling full for longer and helps preserve muscle mass for a revved-up metabolism.
- Balanced carbohydrates stabilize your blood sugar, tame cravings, and help balance hormones.
When you combine balanced carbohydrates with quality protein, you create a powerful duo for weight management, long-lasting energy, and overall well-being. Learn about a Nutrient-Dense Diet for Hormonal Health.
Move That Body
Exercise isn’t just about burning calories; it’s essential for:
- Stress reduction
- Better sleep
- Keeping your metabolism humming
Aim for a mix of strength training (crucial for preserving muscle!) and cardiovascular exercise. See Resistance Training for Health and Longevity for more insights.
Stress Management is Key
When cortisol is high, weight management suffers. Find stress-busters that work for you:
- Yoga
- Meditation
- A walk in nature
- A relaxing bath
Explore Stress Management Techniques.
Sleep, the Miracle Worker
Aim for 7-8 hours of quality sleep. Consistent sleep helps with:
- Hormone balance
- Cravings
- Mood
Learn more from Sleep Deprivation and Hormonal Disruption. Also, read about The Role of Sleep in Hormonal Balance.
Beyond the Basics
Watch for Health Risks
Perimenopause increases your risk of:
- Osteoporosis
- Heart disease
- Metabolic issues
Healthy eating, regular exercise, and discussing any concerns with us during your next consult is essential.
Natural Support
It’s not all pills and potions. As a functional medicine practitioner, I much prefer to educate my clients about the magic of food as medicine. To learn more about how you can best support your body during this exciting transition (I promise it’s not all doom and gloom, it can be AMAZING!) – let’s talk!
You Are Not Alone, and I Am Here to Help
Navigating perimenopause and weight changes can be overwhelming, but you have the power to manage this transition. Want personalised guidance? Book a free health chat with me and let’s create a strategy to help you feel your best! You can also work with me 1:1 or explore my online programs to find the best fit for your needs.
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