Managing Perimenopause Weight Gain: 8 Effective Strategies for Women

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

Fit + Fueled

An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
Get all the tools to take your physique into your hands. Over six-months, you’ll transform your life, mindset, and body in this program that’s part-course, part-coaching, and part-community.
hormonal hair loss

Here we go… cutting right to the chase with some advice for perimenopause weight gain!

Managing Perimenopause Weight Gain: Effective Strategies for Women

Let’s cut the BS and get to some perimenopause Dos & Don’ts to keep in mind during this phase to help you with your weight loss goals. 

🚫Don’t skip meals

Skipping meals can disrupt blood sugar levels and lead to overeating later in the day. Regular, balanced meals are important.

✅Do prioritize protein and include fiber in your diet

Lean protein sources such as chicken, fish, beans, and tofu can help maintain muscle mass and stabilize blood sugar levels. Fiber helps regulate blood sugar levels, aids in weight management, and supports healthy digestion.

🚫Don’t rely on processed foods

Processed and sugary foods can disrupt hormonal balance and contribute to weight gain. Minimize their consumption.

✅Do increase intake of magnesium- and potassium-rich foods

Most women are deficient in these minerals, and they are important for weight loss, energy, and blood sugar regulation.

🚫Don’t overdo caffeine and alcohol

Excessive caffeine and alcohol intake can disrupt sleep and affect hormone balance, so consume them in moderation.

✅Do engage in regular strength training

Resistance training helps maintain muscle mass, which can decline with age and hormonal changes. Grab a CNC fitness program here! 

🚫Don’t ignore hormonal symptoms

If you’re experiencing severe symptoms like hot flashes, mood swings, or weight gain, consult a healthcare provider for guidance and potential treatment options.

✅Do track your menstrual cycle & symptoms

Keeping track of this data can help you troubleshoot health challenges. Functional testing will also give you insights into hormonal and metabolic imbalances that are preventing you from losing weight and feeling your best.

You know that hormones play a HUGE role in weight gain, but you don’t know how to balance them.

You’ve probably tried every diet and weight loss program out there, but you still can’t seem to lose weight. It’s not your fault.

Perimenopause can be a tough transition if you don’t know what to do.

So what you really need is clarity around the foods, nutrition, and support your body needs to shed hormonal weight and alleviate symptoms so you actually get results and feel your best. Basically, I want to share some advice for perimenopause weight gain and managing perimenopause weight gain: 8 effective strategies for women. 

And this is 1000% the motivation for why I created the 114-page Perimenopause Survival Guide. It can help you restore and support hormonal balance with simple dietary changes and lifestyle strategies – the exact ones you’ll find inside this resource.



A comprehensive, 114-page perimenopause guide focused on using nutrition, lifestyle habits, and supplementation to balance and support hormonal balance in this phase of a woman’s life.

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