Premenopausal Weight Gain

Most women can identify with suddenly seeing extra pounds after age 40 and not knowing where it came from!  What happened???

I’ve know so many women who have resigned themselves to that “normal” premenopausal weight gain as they throw up their hands in frustration because nothings seems to work.   Know the feeling?

It doesn’t have to be that way.  Weight gain isn’t inevitable after age 40.  But you do have to make some changes.   Metabolism seems to slow down, we’re not usually as active and hormone changes can play a part as well.

I’m 56 and I also noticed some extra “stuff” around the middle even though I was doing the same thing.  With a few changes, I was still able to lose those extra inches and feel good again in my clothes but it took some focus and a few “tweaks” to what I was doing.

Premenopausal Weight Gain


You have to do it.  Without exercise, metabolism will continue to slow down and you’ll lose muscle which will result in lower metabolism, muscle weakness and weight gain.

  1. Strength training – ladies, this is so important!!  Don’t be afraid to tone up your muscles.  You’ll be stronger, more “functional, and you’ll burn more calories.  Strength training helps with bone density, blood sugar control and balance as well.  You can use weight machines, dumbbells, resistance bands or yoga.  Just work your muscles at least 2-3 times a week! I started lifting heavier at age 54 and it made a huge difference in my metabolism, my strength and the shape of my shoulders and arms.  We’re still young in our 50’s!!  Let’s act it!  But don’t go all weekend warrior here.  Start gradually and build up.
  2. Cardio – here’s the clincher.   If you’ve been walking or biking or taking a cardio class and suddenly the weight starts creeping on, it’s time to change it up.  Higher intensity will make a difference.  It doesn’t have to be higher impact, but the intensity needs to get tough enough that you feel can barely talk… least for part of your exercise time.  At this age you’ll want to do some type of exercise almost daily.


  1. Find a buddy or an online group for accountability
  2. Get a good pair of shoes
  3. Be sure to start with a warm up and finish with a cool down and stretch
  4. Assess your intensity.  On a scale of 1-10 are you a 7 or 8?

You don’t have to do it alone!  If you get stuck and aren’t able to make progress, call or message me and we’ll figure out what to do next.  I know, I’ve been there and I found a way to get over the hump.  I can help you do the same.