Perimenopause Shifting Your Shape? 7 Ways to Deal

If You’re Shifting from a “Pear” (or Hourglass) to an “Apple,” You Are Not Alone

So, why is it that so many women, as they get closer and closer to menopause, seem to be experiencing a totally different body shape? The easiest way to explain it is, as your hormones are going through all kinds of changes, your system tends to store up more fat (especially in the abdominal region) while also producing less muscle mass. What research has also revealed is that certain gut hormones are not as easily satisfied during the later stages of perimenopause (which could cause you to eat more).

Oh, and don’t forget about genetics; yep, if you’re curious about what your body will look like post-menopause, your mother and grandmother are some pretty clear indicators. And so, factoring all of this in, as a direct result, here comes a wider waist than before and sometimes hips that no longer seem quite as prominent as well.

Does this mean that you just have to lie down and take it, as if saying goodbye to your younger figure is inevitable? No. However, you do need to grieve the fact that while you may have been able to eat whatever you wanted, barely exercise, get 3-4 hours of sleep, and still look the absolute bomb in a bodycon dress, that is now a thing of the past, sis. In this season of life, if you want to keep the shape that you had, you’ve got to put in more effort than you ever have. Thankfully, I’ve got seven tips to help you to do that.​

1. Exercise

Being that heart disease continues to be the leading cause of death in Black women, that should be enough of a reason to implement a consistent workout routine (if you don’t already have one). However, did you also know that menopause can increase the chances of cardiovascular issues due to things like depression, accumulated fat, a drop in estrogen, and arteries getting thicker?

So yes, for the sake of your health, get some cardio in no less than three times a week and also do a bit of strength training. Not only will it reduce your chances of having heart issues, but it can also help to keep your waistline where you want it to be and help to decrease some perimenopause/menopause-related symptoms that you may have. Oh, and if you’re looking to tone your hips in the process, there is a list of exercises that can help you out with that right here.

2. Gain Muscle Mass

As far as building muscle mass goes, you’re definitely going to have to apply some weight training to your workout regimen. Aside from that, lunges, squats, planks, and push-ups are all exercises that you can do if you don’t happen to have any exercise equipment around. Also, remember that gaining muscle is also about what you put into your body, and the best types of foods to eat are protein-enriched ones.

How much protein? Some health experts say that as much as 10-35 percent of your daily calorie intake should come from proteins, including eggs, lean meats, lentils, Greek yogurt, almonds, quinoa, and shellfish.​

3. Eat Less Fat. Consume More Grains.

There’s no point in doing all of that exercising if your diet is trash. And before you roll your eyes, the thing to keep in mind is that you don’t have to just eat seaweed and drink water in order to get and keep your figure where you want it to be. The “fun foods” that aren’t the best for you, just don’t eat a ton of them all of the time. Also, learn what works best for your system. For instance, foods that contain trans fat (like fried foods, pastries, and ones that contain margarine and vegetable shortening) are pretty much always going to be problematic on some level. Foods that have saturated fats (like red meat, dairy, and coconut oil) need to be consumed in moderation.

Oh, and “good fats” (which are monounsaturated and polyunsaturated fats), you need those — they include fish, olive oil, veggies, nuts, and fatty acids. Also, while we’re on the subject of foods that will help you to get your body to where you want it to be, whole grains have got your back too. Some that are good for you include brown rice, oats, rye, wheat, and wild rice. The reason why whole grains are bomb is because they are full of fiber; plus, they contain the type of protein that can help you to lose weight.​

4. Chill on the Alcohol

If you’ve been drinking a bit more to get you through perimenopause/menopause, I get it. The good news is consuming alcohol in moderation really doesn’t do much to you as far as weight gain is concerned. However, because it does consist of a lot of empty calories and has been proven to lead to belly fat, try and enjoy your favorite alcoholic beverages no more than a couple of times a week. Oh, and for the record, the types of alcohol that are lower in calories include vodka, whiskey, tequila, brandy, and gin (you’re welcome — LOL).

5. Dress (a Bit) Differently

I ain’t got no lies to tell you — when you’re out here trying to alter the composition of your body, it typically takes between 8-12 weeks before you will see some really noticeable results (and that’s if you’re doing all that you need to do on a consistent basis). That’s why it’s important to know how to dress in order to give the illusion that you already look like your body goals in the meantime.

That said, if your shape is a bit more on the “apple” side than it used to be (or you want it to be), make sure to wear/purchase outfits that bring focus to your breasts and/or legs, that the hues around your waist are darker instead of lighter and that you choose brighter colors or patterns on the lower part of your body (to make you look curvier). Honestly, a big part of the reason why “perimenopause shape-shifting” can be so triggering is that people aren’t willing to upgrade their wardrobe during that period of their lives. If they did, it would be easier to adjust.

6. Use Essential Oils to Boost Your Metabolism

Believe it or not, essential oils can play a pivotal role as far as managing your weight or shedding a few pounds is concerned. That’s because the scent of certain ones is able to do things like curb your appetite, energize you during your workouts, and help you to sleep more soundly (you can read about how sleep and weight loss go hand in hand here).

So, if you’re already an essential oils fan (like I am…BIG TIME), keep in mind that citrus helps to suppress weight gain; cinnamon will reduce your appetite; lavender improves sleep quality; sage helps you to absorb less dietary fat, and rose oil decreases stress.​

7. Look into Hormone Therapy

Remember how I said earlier that a part of the reason why body composition changes during the latter end of perimenopause is because of all of the hormonal shifting that transpires? That’s why there’s no way that I could pen an article like this and not mention that it can’t hurt to speak with your healthcare provider about whether undergoing some type of hormone therapy is a wise move for you. Listen, I didn’t think I would even entertain it until my period decided to go all rogue and not let a sistah live (damn near almost literally as far as scheduling goes) — and yet, I have no regrets about taking mini-pills (no estrogen/progestin pills) because my body is back on track again; to a large extent, including my shape.

These days, there are so many options — some that do contain estrogen and some that don’t, so if you want to know if replacing some of the hormones that you are losing can also get you back to looking and feeling like your old self again, do some research and also discuss the pills, sprays, gels, shots, patches, creams and rings that are on the market. You never know what could work to “shift your shape” right on back, so that perimenopause/menopause doesn’t feel like the dirtiest of cuss words whenever you look in the mirror. Amen? Amen, sis.

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