Weight gain is normal during perimenopause, but that doesn't mean you need to settle for being a few pounds up.
Speaking exclusively to GB News, a doctor shared six diet changes that can help you slim down around this time.
This includes the types of foods you eat, how much water and alcohol you drink and even when you eat, according to MD and the Medical Director at SimpleFixRx Dr Garrett Garner.
He said: "Losing weight during perimenopause can be challenging due to hormonal changes that affect metabolism, fat distribution, and appetite. Some dietary strategies and food choices can be beneficial."
Eating protein-rich meals can lead to weight loss
GETTYPrioritise protein
Dr Garner said: "Protein is important for maintaining muscle mass, which can decline during perimenopause and contribute to weight gain. Protein also helps with satiety (feeling full), which can curb overeating."
Focus on fibre
The expert added: "Fibre helps with digestion, blood sugar control, and keeping you full for longer, which can prevent overeating.
"Additionally, a high-fibre diet can help lower the risk of heart disease, which becomes more important during perimenopause."
Control carbohydrates
Dr Garner continued: "As hormone fluctuations during perimenopause can lead to insulin resistance, it's important to be mindful of your carbohydrate intake.
"Choose complex carbohydrates with a low glycemic index to avoid blood sugar spikes and crashes."
Stay hydrated
He said: "Staying hydrated is always important, but it becomes even more so as hormonal changes may lead to dehydration and decreased thirst signals. Drinking enough water can also support metabolism and help control appetite."
Be mindful of timings
"Hormonal fluctuations can affect your hunger and fullness cues. You might experience increased cravings for sugar or more frequent hunger thoughts.
"To counteract this, eat regular, balanced meals to avoid blood sugar swings.
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What you eat can impact your weight
GETTY"Also consider smaller, more frequent meals if large meals leave you feeling sluggish or overly full."
Mind your emotional eating triggers
"Many people experience emotional fluctuations during perimenopause, and eating mindfully can help reduce stress-eating tendencies," the doctor added.
Limit caffeine and alcohol
He concluded that some common drinks can have negative effects on your weight. The expert said: "Both caffeine and alcohol can disrupt sleep and may exacerbate hot flashes, mood swings, and anxiety, which are common during perimenopause. These factors can indirectly affect your weight loss efforts."
Looking for more advice on getting fit? Check out the GB News Membership guide on the five at-home ab exercises to tone your midriff, improve posture and build strength.
