Yes — this is one of the most common and most frustrating changes during perimenopause, and it has a clear biological explanation.

Oestrogen plays a role in where the body stores fat. When oestrogen levels decline, the body shifts fat storage away from hips and thighs and towards the abdomen — specifically the deep visceral fat around the organs. This happens independently of total calorie intake, which is why you can be eating exactly the same as before and still see your waist changing.

At the same time, muscle mass begins to decrease more rapidly in perimenopause (a process called sarcopenia). Muscle is metabolically active tissue — it burns calories even at rest. As muscle decreases, your resting metabolic rate falls, meaning your body needs fewer calories than before even though you haven’t changed what you eat.

The total weight gain of perimenopause is not inevitable, but the redistribution toward the belly often happens regardless. What actually helps is different from what most women expect: strength training (not just cardio) is the most important intervention because it preserves and rebuilds muscle mass. Increasing protein intake to around 1.2–1.6g per kg of body weight helps maintain muscle. Reducing refined carbohydrates (maida, white rice in large amounts, sugary drinks) and improving sleep quality both reduce cortisol, which directly drives abdominal fat accumulation. Severe calorie restriction alone tends to make things worse by accelerating muscle loss.