You're doing everything "right"—eating well, staying active—yet your waistline is changing anyway. Your jeans fit differently. You catch your reflection and don't recognize your midsection. And somewhere in your mind whispers the thought: "I should be able to control this."

When this started happening to me in my 40’s it really disturbed me. But what I’ve learned since is that slight belly is not a failure. It's a normal, hormonally-driven transition that happens during perimenopause and menopause.

During your reproductive years, estrogen created your characteristic female figure—carrying weight on your breasts and hips. As estrogen declines during perimenopause, fat storage patterns fundamentally change. Your body begins depositing more fat centrally around your abdomen instead of peripherally on your hips and breasts.

This isn't about eating more or moving less initially. Multiple research studies confirm this is primarily hormonal, not behavioral. Genazzani's study of 2,175 women found that age-matched women with similar BMI showed significantly different fat distribution patterns based solely on menopausal status. When postmenopausal women received hormone replacement therapy, their fat distribution returned to premenopausal patterns—proving this mechanism is reversible and directly hormone-driven.

There's a second piece to this puzzle that researchers are uncovering. Studies show that postmenopausal women tend to move less—not because they're lazy, but because of changes in the hypothalamus, the brain region managing energy and motivation. You might find yourself less automatically inclined to move throughout the day. This reduction in spontaneous movement contributes to gradual weight gain beyond the fat redistribution.

First, give yourself permission to let go of your twenties abs. Your hormone levels were completely different then. Fighting your body's natural transition creates enormous stress and sets you up for chronic dissatisfaction.

The goal isn't washboard abs. It's metabolic health, muscle preservation, and a functional, strong body.

Here's what matters:

Movement snacks matter more now. Since your brain is less likely to prompt spontaneous movement, build intentional "movement snacks" into your day—especially if you work at a desk. Set a timer. Walk between meetings. Make movement non-negotiable rather than waiting to "feel like it."

Resistance training becomes essential. Muscle is your metabolically active tissue. Maintaining muscle mass through resistance training 2-3 times weekly helps prevent excessive weight gain and preserves metabolic health as you age. This doesn’t have to be working out at a gym - swimming/aquarobics is also resistance training, as is rock climbing, hiking with a pack and Pilates.

Energy balance still counts. You may need slightly fewer calories than before if you’re not moving as much, but this isn't about restriction—it's about awareness. Match your intake to your actual activity level.

Perhaps the most important intervention isn't physical at all—it's psychological. The stress of battling your body's natural changes is exhausting. Your changing shape doesn't mean you've failed. It means your hormones are doing exactly what they're supposed to do during this life stage.

Your worth isn't measured by your waistline. Your health isn't defined by whether you can fit into your university jeans. Focus on what your body can do—play with children or grandchildren, hike mountains, live vibrantly—rather than what it looks like in the mirror.

This is about giving yourself the grace to age naturally while maintaining strength, health, and vitality. That's the real work of this transition.

Stay happy and healthy, and have fun experimenting with movement this week!

Erika.

💡Want support navigating these changes with evidence-based strategies and a community of women who understand? The "Reclaim" program launches in April with a comprehensive approach to perimenopause and menopause, including the mindset shifts that make this transition empowering rather than defeating. Reply with 'RECLAIM' to be first to know when enrollment opens.