Is Cycling Good for Weight Gain During Perimenopause?
Cycling burns calories and supports metabolic health during perimenopause, helping to manage the weight changes that hormonal shifts can cause.
Why Weight Changes in Perimenopause Are Different
Weight gain during perimenopause is not simply about eating more or moving less. Declining estrogen shifts fat storage toward the abdomen rather than the hips and thighs. Insulin sensitivity decreases, muscle mass starts to fall, and the metabolism slows. Many women report gaining weight despite no change in their habits. This shift requires a targeted approach, and cycling is a genuinely useful one.
How Cycling Supports Weight Management
Cycling is an effective calorie-burning activity that is also relatively low-impact and sustainable over time. A moderate 45-minute ride burns roughly 300 to 500 calories depending on your pace and body weight. Beyond calorie expenditure, regular cycling improves insulin sensitivity, which helps the body manage blood sugar more effectively. This is particularly important during perimenopause, when insulin resistance often quietly develops.
The Role of Muscle Preservation
Cardio alone is not the whole picture. Muscle mass declines with age and with falling estrogen, and muscle is metabolically active tissue that keeps your resting metabolism higher. Cycling builds and maintains lower body muscle, particularly in the quads, hamstrings, and glutes. If you can combine regular cycling with two strength sessions per week, you get a more complete metabolic response than either does alone.
Zone 2 Cycling for Fat Metabolism
Zone 2 cycling, where you work at a pace you can hold a full conversation at, is particularly effective for fat metabolism. At this intensity, the body primarily uses fat as fuel rather than carbohydrates. Longer rides at this effort level, 45 minutes to an hour, three or four times a week, support fat loss while being easy enough to recover from without increasing stress hormones significantly.
Practical Tips for Consistency
Weight management in perimenopause requires consistency over months, not quick fixes. Building cycling into your commute, pairing it with errands, or joining a weekly group ride all reduce the activation energy required to keep going. Pair your rides with a diet that prioritises protein and reduces ultra-processed foods, as nutrition and movement work together for body composition in a way neither achieves alone.
Setting Realistic Expectations
Cycling will not reverse all perimenopause-related weight changes on its own, and it is worth adjusting what success looks like. A body that feels stronger, has better energy, and maintains stable weight is a great outcome, even if the number on the scale moves slowly. Tracking workouts and noticing how your clothes fit and how you feel day to day gives a more honest picture than the scale alone.
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