Tina5 Myths About Weight Loss in Perimenopause—And How to Bust Them
Weight loss during perimenopause can feel like an uphill battle. Hormonal shifts, stress, and fatigue all make it more challenging to shed extra pounds, but the myths surrounding weight loss during this time can make it feel impossible. Let’s break down the top myths and uncover how exercise can actually help you achieve lasting results.
Myth 1: Weight Gain in Perimenopause is Inevitable
The Truth: While hormonal changes can make weight loss more difficult, they don’t make it impossible.
Hormones like estrogen and progesterone play a big role in how your body stores fat, and as they fluctuate, you may notice weight gain, especially around your midsection. However, this doesn’t mean weight gain is inevitable. Strength training, in particular, can help you maintain muscle mass, which helps regulate your metabolism.
Myth-Buster:
Incorporate strength training 2-3 times per week to build lean muscle, support your metabolism, and help prevent fat gain during perimenopause.
Myth 2: You Have to Exercise for Hours to See Results
The Truth: Short, focused workouts are more effective than long, drawn-out sessions.
Many believe that more exercise equals more weight loss, but over-exercising can actually work against you by increasing stress levels and cortisol production, leading to fat storage. It’s not about the quantity of exercise but the quality.
Myth-Buster:
Try high-intensity interval training (HIIT). In just 20-30 minutes, you can get a full-body workout that boosts metabolism and burns fat, without overexerting yourself. The quick bursts of effort followed by short recovery periods help you burn more calories in less time, and they keep your body in fat-burning mode long after the workout ends.
Myth 3: Cardio is the Only Way to Lose Weight
The Truth: Strength training is just as important—if not more—than cardio in perimenopause.
Many women focus solely on cardio when trying to lose weight, but neglecting strength training is a huge mistake. Cardio may burn calories, but strength training builds muscle, which boosts your metabolism and helps you burn fat more efficiently.
Myth-Buster:
Focus on lifting weights or bodyweight resistance exercises like squats, lunges, and push-ups. Strength training not only helps with weight loss but also prevents the muscle and bone loss that often accelerates during perimenopause.
Myth 4: Weight Loss Is All About Calories In, Calories Out
The Truth: Hormones play a huge role in how your body processes food and stores fat, especially during perimenopause.
While it’s true that you need a calorie deficit to lose weight, it’s not as simple as “eat less, move more.” Hormones like cortisol, insulin, and estrogen affect how your body stores fat and regulates hunger. Ignoring these hormonal shifts can make weight loss efforts feel frustrating and slow.
Myth-Buster:
Exercise helps regulate your hormones. Strength training balances insulin sensitivity, while activities like yoga and walking can help lower cortisol levels. A combination of strength training, movement, and stress-relieving exercises will support your body’s hormonal balance, making weight loss more achievable.
Myth 5: You Shouldn’t Exercise If You’re Tired
The Truth: The right kind of exercise can boost your energy and improve fatigue.
It’s normal to feel fatigued during perimenopause, but avoiding exercise because of it can make you feel worse in the long run. Movement boosts circulation, releases feel-good endorphins, and actually improves your energy levels over time. The key is to listen to your body and choose workouts that feel right for you.
Myth-Buster:
If you’re exhausted, opt for low-impact exercises like walking, stretching, or gentle yoga. On days when you feel more energetic, incorporate strength training and more vigorous activities. Regular movement will help you manage fatigue and improve your overall energy.
Final Thoughts
Don’t let these myths keep you stuck in your weight loss journey during perimenopause. By understanding how your body responds to fitness and making the right adjustments—like adding strength training, balancing your hormones through exercise, and focusing on short, effective workouts—you can bust through the barriers that have been holding you back.
Ready to take control of your fitness in perimenopause? Download my free Cycle Syncing Fitness Guide to learn how to optimize your workouts for maximum results at every phase of your menstrual cycle!
