From the Research
Yes, metabolism typically decreases during perimenopause, with women often experiencing a reduction in basal metabolic rate of approximately 100-300 calories per day during this transition period. This metabolic slowdown is primarily caused by hormonal fluctuations, particularly declining estrogen levels, which affect how the body processes and stores energy 1. Additionally, perimenopause is associated with loss of muscle mass (which burns more calories than fat), changes in fat distribution, and alterations in insulin sensitivity. These metabolic changes explain why many women notice weight gain, especially around the abdomen, despite maintaining their usual diet and exercise habits.
Some key factors to consider during perimenopause include:
- Loss of muscle mass and its impact on metabolic rate
- Changes in fat distribution, such as increased abdominal fat
- Alterations in insulin sensitivity, which can affect glucose metabolism
- The role of hormonal fluctuations, particularly declining estrogen levels, in metabolic changes
To counteract these effects, increasing physical activity with both strength training (2-3 times weekly) and regular cardiovascular exercise (150+ minutes weekly) can help preserve muscle mass and metabolic rate 2. Dietary adjustments, such as moderately reducing caloric intake while ensuring adequate protein consumption (0.8-1g per kg of body weight daily), can also help manage weight during this transition period. It's essential to note that while some studies suggest the benefits of hormone replacement therapy (HRT) and physical exercise on cardiovascular and metabolic health in postmenopausal women 3, the most recent and highest-quality evidence should guide clinical decisions.
In terms of specific recommendations, the most recent study 1 suggests that perimenopause may be the most opportune window for lifestyle intervention, as this group experiences the onset of unfavorable body composition and metabolic characteristics. Therefore, increasing physical activity and making dietary adjustments during perimenopause can help mitigate the negative effects of metabolic slowdown and improve overall health outcomes.