Why You’re Gaining Weight in Midlife (Even If Nothing’s Changed)

Frustrated by weight gain even though you’re eating and moving the same way you always have? Well, I’ve got tips for you! Midlife weight gain is real!! …and it’s not your fault. Hormonal shifts are happening beneath the surface, and your body is doing its best to adapt.

As estrogen declines, your body becomes more prone to storing fat, especially around the abdomen. Your metabolism naturally slows, and muscle mass tends to decline if you’re not actively maintaining it. Even subtle changes in hormone levels can impact hunger and fullness cues, insulin sensitivity, and fat storage.

I’ve got a couple tips on what you can do (stay tuned next month for even more tips!)

 

1. Prioritize protein to preserve muscle and promote satiety

As estrogen levels decline during perimenopause, women naturally lose muscle mass, which can lower metabolism and increase body fat. Protein is key to helping preserve and build lean muscle.

How to do it:

• Aim for 1.2–1.6 g of protein per kilogram of body weight per day.
• Include a protein source at every meal and snack (e.g., eggs or Greek yogurt at breakfast, legumes or chicken at lunch, tofu or salmon at dinner)
• Distribute protein evenly throughout the day rather than loading it all at dinner.
• Incorporate high-quality proteins like lean meats, eggs, dairy, soy and legumes, or a protein supplement if needed.

 

2. Lift weights to support metabolism and maintain strength

Resistance training is one of the most effective tools to counteract age-related muscle loss and support bone density, which is especially important during the menopausal transition.

How to do it:

• Strength train 2-4 times per week, focusing on compound movements (e.g., squats, deadlifts, rows, presses).
• Use progressive overload. Gradually increase the weight or resistance to keep challenging your muscles.
• Include exercises that target major muscle groups and build core stability.
• Don’t be afraid of heavier weights …lifting heavy won’t make you bulky, but it will help boost your metabolism and strength.

This phase isn’t about restriction. It’s about adapting to your body’s needs now …not punishing it for changing. With a few strategic shifts, sustainable fat loss is possible!

Stay tuned for more info next month!

 

 

Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.