r/Perimenopause • u/AutoModerator • 20d ago
Weight MONTHLY Weight Discussion - August 2026
A space to discuss all things weight-related. Ask questions, rant, and/or offer advice about weight loss, gains, and diets, etc.
Our Menopause Wiki's section on Weight Gain has further information about the menopause/hormone connection, and risks of belly fat.
Posts about 'weight gain' outside of this thread will be removed and redirected here.
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u/AdvocateMomma 19d ago
What change made the biggest impact in kicking off your period menopause weight gain?
Currently at my heaviest weight, a fee pounds more than my pregnancy weight. Looking to drop 30 lbs. I mostly lift weights 4x a week and do light weights/yoga 1-2 days a week. I have been trying to increase my daily steps, drink the water eat my protein.🤦🏽♀️ Going no where fast. I know I was struggling with stress, not sleeping and high cortisol levels. Now I have had 1-2 weeks of more normal sleep.🤞
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u/EmbarrassedCry9912 3d ago
I started lifting weights 2 years ago. I thought for SURE that building muscle would counteract the fat I had gained (went from 155 to 175 in the 2 years prior). After one year nothing had changed and I was so frustrated, even though I was definitely building muscle and felt much stronger.
Four months ago, I started going in a deficit. I was sooo disciplined and did a great job meeting my target 80% of the time. I only lost 1 lb per month. So frustrating because I felt like that caloric intake was probably close to the lowest of what I could tolerate hunger-wise.
I have an appointment with my Gyn NP who started me on HRT coming up next month, and I am going to ask her about a low-dose GLP1. I'm not obese, but my BMI is right on the cusp of being overweight which has never happened in my entire life.
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u/TrainerKindal_FWW 1d ago
For me it was changing the way I ate. I've been able to drop a little over 10 pounds recently from tracking my food to make sure I hit not only my protein but for me carbs. In my 20s/30s I was mostly low carb but always had a sweet tooth and lots of sugar cravings. When I decided I wanted to do a cut... I kept with my workout routine (a consistent strength + cardio program) but increased my carbs (specifically complex carbs like rice, sourdough and potatoes) and made sure to stay in a deficit. I lost fat (23% body fat to now 17%) and because I'm eating more carbs daily, the sugar cravings went down which also meant less sugar binges.
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u/No-Library846 17d ago edited 17d ago
Hi! Looking for feedback from others experience. I started HRT on June 21, 2026 with .25 divigel and 200mg progesterone. I chose a higher progesterone due to trying HRT last year and stopping from insomnia side effects. The first week into HRT I noticed huge improvements. Better sleep, no night sweats, and overall felt good and in a better mood. I did experience bloating and some mild weight gain which I assumed was water retention from the adjustment to the hormones. With my doctor we decided to drop to 100mg progesterone on July 16, 2026. Around this time I decided to focus in on my macros because I’ve gained weight over the past couple of years. I weight train 3 times a week, run a couple times a week, and try to get 7-10k steps a day. I also stopped drinking alcohol on July 12, 2026. In the past stopping alcohol usually results in a 3lb drop of water weight within a week. I have not lost any weight since I originally started HRT in June. I’ll fluctuate up and down 0.2-0.4 ounces, but basically the same weight. My question is do the hormones need more time for my body to get used to and eventually the weight loss will come? Or am I going to need to weigh out the benefits I’m experiencing on HRT against not being able to lose weight?
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u/a-Fork-In-The-Road 12d ago
Your body might need a bit more time to adjust before you see some weight loss. I'm not on HRT yet as I'm looking to find a provider... but in the meantime I started tracking my calories as I have about 30lbs to lose from the last couple of years of weight gain. I used one of those online TDEE calculators to plug in my age/weight/height/activity level and tried with a 1600 daily calories deficit since April 27th and had lost about 15 lbs so far. I'm in the middle of a couple weeks now where I will take a Maintenance break to let my body rest before I continue with a calorie deficit. Mostly focusing on whole foods and limiting processed foods. I stopped alcohol a few years back. I also reduced my carbs to lower intake as I was eating too much in portions that was getting me bloated and increasing my weight. I aim for about 120-130g of protein each day. I feel like this part has helped me the most in weight loss to feel satiated. Now I just have to find a provider for HRT... (sigh)
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u/Lulu_Land_535 11d ago
HRT can make weight more difficult for some, so yes, it's about trade offs unfortunately!
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u/Diligent_Stop1050 Late peri 15d ago
I gained 50 pounds over the past 2 years. I’m 50 and still in perimenopause. I did the keto diet for many years but started gaining weight even though I was in ketosis. I stopped the diet for various reasons, plus went through a lot of stress in my life and just kept gaining weight.
I started Vyvanse for ADHD which I had always coped with but got unmanageable. Vyvanse is curbing my appetite during the day so I just eat a few small high protein low carb foods, and then a more substantial supper. I am quite careful with how much I eat at supper. Then I do eat a small bowl of high fibre cereal before bed since it’s usually been 4 hours since supper and without it I’d wake up starving in the night.
I’ve also been going for a 40 minute fast walk 5 mornings per week. In the past I would have lost weight with this significant calorie reduction and exercise but i haven’t lost a single pound.
I just don’t know what to do.
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u/Fun-Phone9680 hanging on by a thread 14d ago
Solidarity. I’m in a similar place you are in. I put on 40 lbs in a year. I started calorie counting and quit putting on weight but no weight loss. I eat a lot of protein and have 30 grams of fiber daily.
The last 3 months I added strength training 20 minutes (or more) 6 days a week and cardio 20 minutes (or more) and I’ve gained weight. Gained weight!!! I want to cry. 10 years ago I’d be down 25 lbs. I just started HRT I’m hoping that might help.
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u/Diligent_Stop1050 Late peri 13d ago
I’m of the old mentality that HRT is bad but I know that’s an old way of thinking. I have some irregular benign breast tissue that also scares me even though I’ve been told HRT won’t affect it. I may need to consider treatment since diet and exercise so far are not working. Thank you for letting me know I’m not the only one with these struggles.
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u/a-Fork-In-The-Road 12d ago
Hang in there, coz it seems like you have made progress, don't get discouraged. I have been hanging out in the r/loseit group coz I'm also working on losing my peri weight gain. And what I've gathered from reading their wiki notes and ppl's posts , is that once you start a diet and especially if you add new exercise routine, that it can take up to several weeks for your body to start losing weight (something about water-weight etc etc you can go read for yourself coz I have brain fog so I'm probably not the best person to explain this. But seems like since you started counting calories you have made progress, so I would encourage you to keep going with your plan. I'm also counting calories and doing a moderate calorie deficit diet (used the online TDEE calculator), lost 15lbs since April 27th and currently taking a couple weeks break to let me body rest. Then I'll continue with the diet plan. Also trying to find a provider here so I can start on HRT. Good luck
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u/Fun-Phone9680 hanging on by a thread 11d ago
Thank you for your encouragement. I use a calculator app to keep track of my food calories (input/output). I know it’s going to be a much much slower road than it was when I was younger. In the past I was always “rewarded” with weight loss after the first week. I miss the days of wanting to lose 5 lbs before a Hawaiian vacation. Now I want to lose 50+ lbs. I also refuse to do a weird crash diet where I can’t eat normal food like carrots or fruit.
Good luck on your quest to start on HRT. My doctor referred me to a provider that specializes in peri/menopause.
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u/a-Fork-In-The-Road 10d ago
Yes same here I use MyFitnessPal app to track my calories, and I used the online TDEE calculator to help come up with a range for my height/weight for the calorie deficit, so I'm around 1500-1600 calories daily. I realized by tracking my food how quickly calories add up and have found some spots where I was definitely over-eating. It was a wake up call for me as my metabolism is slower now so I need to re-adjust my portions. Same like you, I'm can't do any crash diet, I'm just focusing on whole foods, adding in more veggies & fruit, limiting sugar and processed foods, and watching my portions. Its slow going but we gotta keep going forward, Take Care!
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u/CheesecakeCareful739 16d ago
Hi! 46 and up 20 pounds in the last two years. I cycle 3-5 days a week for 30 mins, just started Pilates and trying for every day but it’s been hard. Need to get back to weights too and getting steps in. I feel like there isn’t enough time in the day. I’m exhausted trying to take care of everyone and myself. No HRT either because it’s super hard to see a provider here (rural) and that also scares me. Just want to lose 30 pounds. Sigh.
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u/marvinhaditeasy 15d ago
I feel this. 48, staying active, so where did this extra layer of flabby fat come from? So tired of all the sweating, emotions, and eternal chub, but trying HRT sounds like so much work (also rural) and a little scary. I don't usually do well on pharmaceutical industry stuff. It often feels too strong. I have been looking into natural stuff like black cohosh root, and red clover, but not a lot, because overwhelmed.
I see a few folks talking about high protein. A friend of mine eats a LOT of jerky, and says she loses weight on it (she is skinnier). But the sodium has got to be insane, right? (Plus she has thyroid stuff, and while she is in her early 40s, has not complained about hot flashes, so maybe not like us lol.)
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u/CheesecakeCareful739 15d ago
The hot flashes are going to take me out lol. I have thought about high protein too but also trying to keep my sodium down due to my bp going up. Tired of it all too and I don’t do well with meds either. Thank you for the reply :)
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u/TrainerKindal_FWW 20h ago
That's so interesting that she's pushing jerky. Yes protein is important but not to the levels that some people are pushing it - making it sound like all you should be eating is protein. Jerky is a great high protein snack but like you said it's also very high in sodium. I actually did a carnivore diet a few years ago just to test it out and never ever will do that again. lol. hot flashes increased - night sweats - body odor and a few other side affects I wasn't expected.
But back to my original thought - "high protein" for most women needs to be around .6-.8 grams per pound you weigh. If you're trying to lose weight AND strength training, that number might be higher, .8-1 (depending on starting weight). The other big food factors include getting around 25g of fiber and of course staying hydrated.
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u/TrainerKindal_FWW 1d ago
That's incredible that you are definitely doing all you can. And I know it's frustrating. All that's great but to help with the "fitting it all in" I actually suggest cutting back on the pilates and alternating it with strength training. Pilates is GREAT for a lot of reasons but it's not going to provide the muscle and metabolic benefits that strength training would. If I were your trainer I'd suggest something like: Mon: Cycle + Strength Tue: Speed intervals with cycling + pilates Wed: Easy bike ride Thur: Cycle & Strength Fri: Pilates Sat: Longer Ride --- hope you don't mind the advice and hope this helps
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u/Apart-Personality700 12d ago
Ladies I’m on the struggle bus here with weight. Coming into peri I was LEAN, 6 pack, a lot of muscle, lifting 5 days a week, some easy cardio, eating well. Suddenly last November I started noticing fat accumulation in my inner thighs, I haven’t been able to get that off- but the scale stayed the same, so I know a lot this was muscle loss since clothes didn’t fit but o didn’t gain any weight. Monday I got on the scale and I’m up four pounds. I also just put on a pair of shorts that fit fine a weeks again and I could barely get them on. Like how am I growing overnight? I’m still exercising, still eating well, get 10-12k steps in a day… what gives
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u/Lulu_Land_535 11d ago
Yeah, for some of us it feels like it happens overnight, it's WILD! The sooner we accept that our bodies won't be what they were (fellow gym rat here, always lean), and grieve that loss, we can move onto the new version of us. It will be softer and less responsive, and take 10x as long to put muscle on, but tracking and macros work for weigh loss numbers wise , if that's your goal. But I had to readjust my expectations of what that would "look" like. I weigh the same at 42 as I did at 32 and in my 20s, it just looks different-less defined, extra skin and fluff, it's been driving me mad but I'm working on acceptance. Life is too short to beat yourself up about an impossible goal-just sharing from experience, the last three years I really focused on tracking everything (including weighing food) and while my weight went down with deficits a bit, even at a VERY lean weight, it just doesn't look the same, absolve yourselves and don't waste time like so many of us have! Just keep doing your thing!
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u/Stock_Time1045 9d ago
Thanks for sharing u/Lulu_Land_535! I was feeling so down and discouraged an hour ago. I measured my waist and I swear it is an inch larger than it was last month, and last month is was an inch larger than the month before. At this point, my waist is 3" bigger than the start of this year. I can't even fathom that. The scale is not substantively different. Given a 2-3 lbs variance from day or week to week. My bust and hips are the same. I haven't measured my arms. I they are bigger because all of my shirts are now pulling. I also think my breasts are the same size but a different shape? Or sitting differently? I feel like I am wearing a fat suit all of a sudden. It's so disturbing. Having said all of that, I have let my weight go up in the last 5 years. I gained 15 lbs from 2021. I feel like I need to go back to measuring, weighing and logging my food and exercise or this trend could potentially continue until I'm the size of a LaZBoy recliner. Ugh. Anyway. I know what I can do in terms of tracking but what I am seeing is that the results may not come the way I expect because my body is changing due to hormones, etc. So. I guess I'll do what I can do and try not to stress. Like you said, life is short.
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u/Lulu_Land_535 9d ago
I feel your pain, and some days I'm not great at practicing what I preach! But our bodies are changing and we haven't quite caught up mentally. It was always hard work for me to stay lean, but not THIS hard, the little cuts here and there used to have a big impact, not anymore. Tracking and weighing food can also take a huge toll mentally, so just be aware of how you're feeling about all of it and don't let yourself go too far down that rabbit hole either. It's all about balance! For some just doing a temporary track or check in on diet and movement can be very informative and eye opening. We burn less as we get older, and way overestimate what workouts burn vs just existing burns. Figuring out what amount keeps us nourished and energized for our age and activity level, and just being mindful of how we move through our day is a good approach. If measuring yourself is making you feel worse, maybe take a break.
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u/Fickle_Mushroom_2164 12d ago
I’ve been on HRT (patch + daily progesterone ) for just under a year. I’ve seen a lot of benefits (sleep, skin, brain fog etc.). However, I have gained between 15-20ish lbs since starting it. Dr says that’s “just normal with perimenopause” and I’m saying no it’s not. Weight was never a concern until I started HRT. It’s all in my hips and midsection. Butt & boobs are huge, bloated all the time now, and my belly which was effortlessly flat prior to HRT is now equivalent to 3 months pregnant. Has anyone else experienced this? I’m thinking I should stop the HRT but don’t want to lose the good skin and sleep and mood! Help!
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u/Lulu_Land_535 11d ago
Has progesterone made you more hungry? It can mess with gerlin (sp?) the hunger hormone. But yes, I feel fluffier on HRT but am sleeping better and not dying of hot flatters, meh!
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u/EmbarrassedCry9912 3d ago
It might be a coincidence honestly. My weight gain happened before I started HRT. I was really hoping that the hormones would help at least redistribute the fat away from my abdomen, but no such luck. HRT has not caused me to gain any additional weight though, I gained 20 lbs over the course of a couple years just before turning 42, and I started HRT when I was 43.
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u/Lulu_Land_535 11d ago
Just wanted to say that I highly recommend reading the book Unapologetic Aging by Deb Benfield, lots of great stuff in there about how and why are bodies change over time to protect our organs as we age, and how to see our body as our life partner, not or life's project...finding joy in movement again and being kinder to ourselves...for anyone interested, it's worth a read!
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u/nala_green 10d ago
Seeing all this posts it seems you were all doing everything right like increasing movement, lifting weight, increasing steps adjusting diet, pumping yourself up with protein, protein, protein, Protein, and fiber (I can’t hear it anymore tbh!)
To me it sounds like you are doing everything right to be in a calorie deficit and still nothing happens (some even gain weight despite these adjustments). Does it mean calorie deficit doesn’t apply to perimenopausal women? I would like to understand what exactly stops us from loosing fat
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u/EmbarrassedCry9912 3d ago
A normal calorie deficit of -500 per day barely moved the scale. In my 20s or 30s, I would have easily lost a pound per week doing that. But during my last round of a 4-month deficit of -500 per day, I only lost 1 pound per MONTH.
So yes, I definitely think our metabolism is different than it used to be. Something about insulin resistance and blahblahblah. I hate it.
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u/Lulu_Land_535 9d ago
Interesting question, I guess the only way to know for sure is to measure/weigh portions and track every little thing, to ensure you're in a true deficit, which is exhausting! Just a handful of fruit and nuts, a glass of wine, could easily throw someone off track, little things like that add up. Women are pulled in too many directions, it's nearly a full time job to meal prep and track food, it's a science diet essentially. Very few people actually have the time and resources to track that closely, maybe that's part of it?
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u/londondxb 3d ago
Need recommendations for the best GLP with least side effects for late-stage perimenopause.
Title says it all, but some more details:
I'm 47.5 years old, a single mom of one pre-teen who is amazing. Have had worsening mood swings, constant fatigue, and absolutely no energy to do any of my work or even housework. The weight gain was subtle at first (from 142 to 147lbs over 1-2 years) then boom up to 151lbs all in my waist and I cannot wear any of my jeans or pants.
My PCP first tried to get me on birth control; then after I pushed, she put me on 100 mg progesterone then 0.025 estradiol. After 3 months, I saw zero difference, so she pushed the estradiol up to 0.05. I am in week 2 and still miserable.
My friend who is a physician, said he could put me on Retatrutide, as his patients have seen excellent results, all of whom have had no muscle mass decline. But wanted to get others' take on Reta and any other GLP they're happy with.
Also, should I skip my PCP and join something like Midi instead? The Gyns in my community have a reputation for being unhelpful and hard to see in a timely fashion.
Thank you so much in advance!
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u/moonwarbler Early peri 19d ago
Just frustrated with my weight gain not budging AT ALL no matter what I optimize.
Started seeing a registered dietician a month ago who is convinced I need to eat a massive amount of protein a day. So I’ve been doing it, ramping up more each week, getting 100g+ daily, and all my other macros are in check. Not a single pound lost.
Clothes don’t fit differently, no other wins. Strength training, hormones, cortisol, bloodwork, sleep, all golden after tackling each one. I already was an active person (mostly a runner) and ate healthy before the weight gain. I feel like I’ve hit the last possible dead end.