If you are in your late 30s, 40s, or early 50s and noticing stubborn fat around your lower belly and hips, you are not alone. During perimenopause, the progressive loss of ovulation (and progesterone), combined with fluctuating oestrogen levels, can significantly impact your insulin sensitivity and blood sugar regulation. If not well managed, these changes lead to fat deposition and weight gain, especially around the midsection.
The good news is that you can take control by avoiding these common mistakes.
7 Mistakes That Make Perimenopausal Weight Gain Worse
1. Skipping Breakfast and Eating Late
Backloading meals in the evening sets you up for irritability, anxiety, and weight gain. The only reason you are not hungry in the morning is likely because you ate too close to bedtime. Instead, aim to eat breakfast within an hour of waking.
2. Eating After 7 PM
Late night eating disrupts blood sugar balance and impacts sleep. Try to fast for 2 to 3 hours before bedtime for better hormonal regulation.
3. Snacking All Day
Constant grazing keeps insulin elevated, keeping your body in fat storage mode. Instead, eat protein rich meals (around 30g per meal) and avoid unnecessary snacks.
4. Relying on Whey and Low Fat Dairy
Whey and low fat dairy products can spike insulin and do little for satiety, which may lead to cravings and mood swings. Instead, choose full fat options like authentic Greek yoghurt as they provide healthy fats that help keep you fuller for longer and support hormone health.
For even better blood sugar control and digestive health, add fibre to your yoghurt. Great options include:
- Chia seeds
- Ground flaxseed
- Psyllium husk
- Berries for antioxidants and fibre
This combination helps stabilise glucose, improve satiety, and maintain gut health.
5. Eating High Carb Breakfasts
Grains, pastries, or starchy vegetables first thing in the morning can spike your blood sugar. Start your day with 30g of protein to set the tone for stable energy and fewer cravings.
6. Overdoing Cardio the Wrong Way
Cardio is important, but the type and amount matter in perimenopause. Long, intense endurance sessions can increase cortisol, which makes it harder to lose fat and maintain muscle. Instead, a balanced approach works best:
- HIIT (High Intensity Interval Training) is actually very effective for women in perimenopause when done in short bursts (10 to 20 minutes). It improves insulin sensitivity, boosts metabolism, and helps burn fat without the prolonged stress response from excessive cardio.
- Pair HIIT with strength training & Reformer Pilates to maintain and build lean muscle, which is essential for hormone balance and metabolic health.
- Use walking as an active recovery tool after meals to optimise blood sugar control.
7. Skimping on Sleep
Less than 8 hours of quality sleep reduces glucose tolerance, impacts food choices, and slows muscle repair which leads to more fat storage.
Bonus Tip: Prioritise Protein
Every meal should include 30 to 40g of protein. Without it, you will not feel full, leading to snacking, mood swings, and blood sugar crashes.
Final Thoughts
If you are struggling with symptoms like poor sleep, low mood, irritability, fatigue, brain fog, or new belly fat, you are not alone and it is not just ageing. With the right nutrition, exercise, and lifestyle strategies, you can balance your hormones, stabilise your blood sugar, and feel strong and confident again.