many people notice that their weight or body shape starts to change during perimenopause, sometimes despite eating and exercising much as they always have. this can feel frustrating and confusing, so it is worth understanding a little about why it happens.
what tends to change
it is common to notice weight gathering more around the abdomen, even in people who previously carried weight elsewhere. this shift in distribution is linked to declining oestrogen, which influences where the body tends to store fat. alongside this, many people also experience a gradual loss of muscle mass as part of natural ageing, which can lower the number of calories the body needs at rest.
it is not simply about willpower
these changes are driven by a combination of hormonal shifts, ageing, and often reduced sleep and increased stress, all of which can affect appetite, cravings, and energy levels. it is not a sign that you are doing something wrong, and it is not something that can always be fully controlled through diet and exercise alone.
habits that may support a healthy weight
- including protein at each meal, which supports muscle maintenance and helps with feeling satisfied after eating
- prioritising resistance or strength exercise alongside cardiovascular activity, to help preserve muscle mass
- eating plenty of vegetables, fruit, and wholegrains rich in fibre, which support digestion and fullness
- paying attention to sleep and stress, both of which influence appetite hormones
- staying well hydrated, as thirst is sometimes mistaken for hunger
where nutrition habits like seed cycling fit in
a varied, balanced diet that includes healthy fats and fibre, such as those found in flaxseed, pumpkin, sesame, and sunflower seeds, can be a useful part of an overall eating pattern. some people include seed cycling as one small piece of this. it is important to say plainly, however, that seed cycling does not cause weight loss or resolve weight changes linked to perimenopause, and there is no meaningful evidence to suggest it does. it is best considered a general nutritional habit, not a weight management tool.
a kinder approach
focusing on how you feel (energy, strength, sleep, mood) rather than a number on the scale can be a more sustainable and less stressful way to navigate this stage. body changes during perimenopause are extremely common and are not a reflection of personal failure.
when to speak with a gp
if weight changes are significant, rapid, or accompanied by other symptoms that concern you, it is worth speaking with a gp. they can check for other causes and talk through the full range of evidence based options, including hrt, as part of a wider conversation about your health.