Several systems change at once.

1. Fluctuating Oestrogen

Oestrogen helps regulate:

▫️Fat distribution

▫️Insulin sensitivity

▫️Appetite signalling

As oestrogen declines, fat storage patterns shift — often toward the abdomen.

This doesn’t mean your metabolism has “stopped”.

It means hormonal signalling has changed.

2. Loss of Muscle Mass

From your 30s onwards, muscle mass gradually declines (a process called sarcopenia).

Muscle tissue burns more energy than fat tissue.

Less muscle = slightly lower resting energy expenditure.

Without strength training, this loss accelerates during perimenopause.

3. Changes in Appetite and Cravings

Hormonal shifts affect:

▫️Ghrelin (hunger hormone)

▫️Leptin (satiety hormone)

▫️Dopamine (reward pathway)

This can increase cravings — particularly for high-energy foods.

Add stress and poor sleep, and appetite regulation becomes harder.

4. Stress and Cortisol

Chronic stress increases cortisol. Persistently elevated cortisol can:

▫️Increase abdominal fat storage

▫️Increase cravings

▫️Disrupt sleep

▫️Reduce insulin sensitivity

Perimenopause often lowers stress tolerance, amplifying this effect.

5. Sleep Disruption

Even small reductions in sleep increase:

▫️Hunger

▫️Cravings

▫️Insulin resistance

Women waking at 3am regularly are more likely to struggle with weight regulation.