This article is part of WHA’s new perimenopause and menopause series.

Perimenopause is a stage of life that brings undeniable changes—sleep deprivation, mood swings, weight shifts and a body that suddenly seems to rewrite its rules. And while these changes can undoubtedly be frustrating, they’re also a chance to hit the reset button.

I won’t convince you that it’s not difficult. Society still largely works against us, celebrating body changes in the first half of life and condemning those in the second (puberty is full of possibility, pregnancy is exciting and perimenopause is a steep decline into oblivion)–even though they’re all based on the same underlying mechanism of reproductive hormones. But when we talk about things like exercise and nutrition during perimenopause, I want to be clear that it’s so you feel better, not so others feel better about you.

By making a few intentional adjustments to exercise and eating habits—ideally, before perimenopause begins, but even if you’re already in it, it’s never too late—you can shape this new chapter into one you feel good about.

Why does weight gain happen during menopause?

Let’s start with the question that plagues most of us: why does it feel like your body has decided to store every calorie right in your abdomen during perimenopause? The answer is, in part–like most of the changes that happen to ovary owners throughout life–hormone fluctuations.

I’m going to let you in on a little-known fact: fat tissues produce small amounts of estrogen. When estrogen levels drop during perimenopause, your body compensates by storing fat, especially around the belly. Aging also causes natural muscle loss, which slows metabolism and shifts the muscle-to-fat ratio, leading to a softer, less toned appearance—even if your weight stays the same.

These changes typically begin around the mid-30s, and it’s not uncommon to gain 1-2 pounds per year up to menopause even if you’re eating and exercising as you always have.

This isn’t about vanity; it’s about biology. So, as the body changes during this time, it might be more helpful to ask yourself “Can I do the things I want to do in my body?” not “Why do I look like this now?” Maybe it’s about maintaining your hobbies, the physical activities you enjoy or reducing injuries. But adapting to a changing body means adjusting how we eat and move to support those goals.

Best diet tips for managing menopause weight gain

Before we dive into diet and exercise tips, it’s important to acknowledge the privilege that time and money bring when prioritizing these aspects of health. Cultural standards about what bodies should look like and what defines a “healthy body” often fail to consider systemic inequalities, including racial disparities in access to nutritious foods and resources.

When it comes to perimenopause, your diet is no longer just about fueling your day—it’s about supporting a body that’s changing. And while you can’t control every change, you can give your body what it needs to feel stronger and healthier.

Focus on protein and fiber

Protein is your new best friend. It helps maintain muscle mass, which naturally starts to decline as you age. Aim to include protein in every meal. Lean meats are great, but so are plant-based sources like:

  • Tempeh: 19 grams per 3-ounce serving
  • Lentils: 18 grams per cooked cup
  • Edamame: 17 grams per cooked cup
  • Chickpeas: 15 grams per cooked cup
  • Black Beans: 15 grams per cooked cup
  • Tofu: 10 grams per 1/2 cup
  • Hemp Seeds: 10 grams per 3tbsp
  • Quinoa: 8 grams per cooked cup
  • Nutritional Yeast: 8 grams per 2tbsp
  • Peanuts: 7 grams per ounce
  • Pumpkin Seeds: 7 grams per ounce
  • Almonds: 6 grams per ounce
  • Spinach: 5 grams per cooked cup
  • Chia Seeds: 4 grams per 2tbsp

Fiber is equally important, especially for digestion and weight management. Most of us only get about 10 grams a day, but the goal is 25-35 grams. Load up on plant-based, fiber-rich foods like:

  • Lentils: 15.6 grams per cooked cup
  • Black Beans: 15 grams per cooked cup
  • Chickpeas: 12.5 grams per cooked cup
  • Chia Seeds: 10 grams per 2tbsp
  • Avocado: 10 grams per medium avocado
  • Flaxseeds: 8 grams per 2tbsp
  • Raspberries: 8 grams per cup
  • Pears: 6 grams per medium pear
  • Quinoa: 5.2 grams per cooked cup
  • Broccoli: 5 grams per cooked cup
  • Apples (with skin): 4.4 grams per medium apple
  • Oats: 4 grams per 1/2 cup
  • Sweet Potato: 4 grams per medium sweet potato
  • Brussels Sprouts: 4 grams per cooked cup
  • Carrots: 3.6 grams per raw cup

Mindful eating habits

American society isn’t designed for mindful eating, and many of us rush through meals and drink more calories than we’re aware. Fancy coffee, soda and that nightly glass of wine add up quickly, so cutting back on these can make a big difference without major sacrifices.

And while we’re on the topic of moderation, steer clear of crash diets. They may promise quick results, but they often lead to muscle loss, slowing your metabolism even further. It might be more helpful to think about fueling your body in terms of what is sustainable and satisfying forever.

One popular, balanced approach is the Mediterranean diet, which is rich in anti-inflammatory foods, such as fruits, vegetables, whole grains and lean proteins. This can reduce inflammation linked to excess body fat, impaired insulin response and Type 2 diabetes. It’s also easy to follow and doesn’t require you to “give up” much of anything.

Maintaining regular meal times can also help your body anticipate and prepare for digestion, promoting better energy regulation and overall well-being. These types of small, sustainable changes are your path to feeling better and stronger during perimenopause, without the added pressure of dieting.

How exercise supports weight management, muscle health and menopause symptom relief

There’s no one-size-fits-all routine for exercise during perimenopause, and there’s no magical “best time” of the day to work out to burn belly fat. It’s about finding what fits into your life so you can maintain the routine of movement.

The key is consistency. Beyond helping manage weight, regular exercise benefits many perimenopause symptoms. It can boost your mood, improve energy levels, reduce hot flashes and help you sleep better. The most active and independent 80-year-olds I see have stayed active for decades—clear proof that consistent exercise pays off in the long run.

Think of exercise as a tool for taking care of your mind and body, not just the scale.

The best exercise routine for menopause

The gold standard for movement during perimenopause is a mix of aerobic activity and strength training. Aim for 150 minutes of moderate aerobic exercise a week—think brisk walking, swimming or cycling (something that gets your heart rate up)—combined with two to three days of resistance/weight training.

Strength training is particularly important during perimenopause, as it helps combat sarcopenia (the natural loss of muscle mass with age), keeps your metabolism humming and maintains your overall strength and bone density. Resistance bands, bodyweight exercises or weights are excellent tools for maintaining and even building muscle.

Also incorporating flexibility and balance exercises, like yoga or tai chi, can keep your joints healthy and prevent injury. Plus, they’ll help with overall mobility, which is crucial as we age.

As we age, extra time for warming up helps prevent injuries and prepare the body for movement. Longer rest and recovery between workouts also prevent overuse injuries.

Exercise isn’t just about burning calories; it’s about feeling strong and capable in your body at every stage of life. So find something you enjoy.

How to stay healthy during and after menopause

Perimenopause is often painted as a period of loss—loss of hormones, muscle mass, sleep, the body you knew and maybe even your patience. But it can also be a chance to start anew.

Consistent exercise and mindful nutrition aren’t just about maintaining your waistline; they’re about improving your quality of life and embracing the strength your body is still very much capable of.

No matter where you’re starting from, it’s never too late to make positive changes. And you don’t have to navigate it alone. Make an appointment with your provider today.