Why You’re Eating Less but Gaining More in Your 40s & 50s (and What to Do About It)
- Pam Adams
- 5 hours ago
- 3 min read
Perimenopause Weight Gain: Why Eating Less Isn’t Working Anymore
If you're a woman in your 40s or 50s and feel like you're doing everything right like eating clean, exercising more, even skipping meals but you're still gaining weight or feeling bloated and tired...
You're not alone.
The truth is, during perimenopause and post-menopause, your body is operating under a new set of rules. What worked in your 30s might no longer work the same way—and it’s not your fault. Let’s break down why this happens and what you can do today to start feeling better.
The Hormonal Shift That Changes Everything
During perimenopause and post-menopause, estrogen levels decline, and with that comes:
A drop in muscle mass, which slows your resting metabolism
Decreased insulin sensitivity, which makes it harder to regulate blood sugar
Disrupted gut health, which can lead to bloating, inflammation, and poor nutrient absorption
Your metabolism isn’t “broken”, it’s just changing. And your body’s doing its best to adapt.
But here's the catch: if you're under-eating or over-exercising, your body sees it as stress and starts holding on to fat especially around your midsection as a protective response.
What About Gut Health?
Estrogen doesn’t just affect your periods, it also plays a big role in gut function. It helps keep the lining of your gut healthy and supports diverse gut bacteria. So when estrogen fluctuates then declines, you may notice:
More bloating, even with healthy foods
Slower digestion or constipation
Increased inflammation, which can make it harder to lose fat
When your gut doesn't function well, your ability to break down and absorb nutrients suffers. That means even your “healthy meals” might not support your energy, hormones, or goals the way you expect.
3 Things You Can Do Right Now
1. Start your day with protein + fiber
Skipping breakfast or just sipping coffee can spike cortisol and increase blood sugar swings later. Instead, fuel your body to stabilize energy and support your gut and aim for at least 25–30g of protein in the morning. Here's a few examples:
2 eggs + ½ cup cooked lentils or black beans, sautéed with spinach and olive oil, served with a slice of gluten-free toast or on a bed of rice or cubed roasted sweet potato (≈27–30g protein)
Greek yogurt (¾ cup) with a scoop of unflavored protein powder mixed in, berries, and ground flaxseed (≈30g protein)
A protein smoothie with 1 scoop of whey or plant-based protein powder (20g), unsweetened almond milk, ½ cup plain kefir, frozen berries, and a tablespoon of chia seeds (≈30g protein)
2. Train to build, not just burn
You don’t need to exhaust yourself with long cardio sessions. What your body really needs now is strength training to build and maintain muscle, improve insulin sensitivity, and support metabolism.
Aim for 2–3 sessions a week using dumbbells, bands, or bodyweight at home or in the gym.
3. Nurture your gut daily
Forget the quick detoxes. Gut health comes from consistency.
Fermented foods (like sauerkraut, kefir, or plain Greek yogurt)
Cruciferous vegetables (Brassica): This group includes broccoli, cauliflower, kale, and cabbage, all of which contain indole-3-carbinol. This compound aids in the metabolism of estrogen in the gut and liver, which can be especially beneficial for managing estrogen dominance.
Hydration + magnesium-rich foods to help with regularity
Your midlife makeover starts here.
This phase of life isn’t about fixing yourself. It’s about learning how your body works now and working with it, not against it.
When you fuel properly, train with intention, and support your gut and hormones, your energy improves, bloating eases, and fat loss becomes possible again without extremes.
