{"id":5528,"date":"2026-05-01T16:32:33","date_gmt":"2026-05-01T20:32:33","guid":{"rendered":"https:\/\/celinesalouminutrition.com\/?p=5528"},"modified":"2026-05-29T11:15:30","modified_gmt":"2026-05-29T15:15:30","slug":"pourquoi-je-prends-du-poids-en-perimenopause-et-menopause","status":"publish","type":"post","link":"https:\/\/celinesalouminutrition.com\/en\/2026\/05\/pourquoi-je-prends-du-poids-en-perimenopause-et-menopause\/","title":{"rendered":"Pourquoi je prends du poids en p\u00e9rim\u00e9nopause et m\u00e9nopause?"},"content":{"rendered":"<style type=\"text\/css\"> \n#cmsmasters_row_6a3b1363dfa560_58128899 .cmsmasters_row_outer_parent { \n\tpadding-top: 0px; \n} \n\n#cmsmasters_row_6a3b1363dfa560_58128899 .cmsmasters_row_outer_parent { \n\tpadding-bottom: 50px; \n} \n\n<\/style><div id=\"cmsmasters_row_6a3b1363dfa560_58128899\" class=\"cmsmasters_row cmsmasters_color_scheme_default cmsmasters_row_top_default cmsmasters_row_bot_default cmsmasters_row_boxed\">\n<div class=\"cmsmasters_row_outer_parent\">\n<div class=\"cmsmasters_row_outer\">\n<div class=\"cmsmasters_row_inner\">\n<div class=\"cmsmasters_row_margin\">\n<div class=\"cmsmasters_column one_first\">\n<div class=\"cmsmasters_text\">\n<p data-start=\"365\" data-end=\"459\">Si tu as l\u2019impression que ton corps change, m\u00eame en mangeant <strong data-start=\"1265\" data-end=\"1323\">\u00ab<\/strong>comme avant<strong data-start=\"1265\" data-end=\"1323\">\u00bb<\/strong>, tu n\u2019es pas seule.<\/p>\n<p data-start=\"461\" data-end=\"751\">La p\u00e9riode de la p\u00e9rim\u00e9nopause et de la m\u00e9nopause est marqu\u00e9e par une s\u00e9rie de transformations physiologiques qui peuvent influencer le poids, mais surtout la composition corporelle. Et contrairement \u00e0 ce qu\u2019on entend souvent, ce n\u2019est pas uniquement une question de volont\u00e9 ou d\u2019habitudes.<\/p>\n<p data-start=\"753\" data-end=\"822\">C\u2019est une transition complexe, o\u00f9 plusieurs facteurs s\u2019entrecroisent.<\/p>\n<p data-start=\"903\" data-end=\"1015\">Au Canada, on estime que plus de 10 millions de femmes ont plus de 40 ans, soit plus du quart de la population. Les donn\u00e9es sugg\u00e8rent \u00e9galement qu\u2019en moyenne, une prise de poids d\u2019environ 10 kg (22 lb) peut survenir entre 40 et 60 ans.<\/p>\n<h2 data-section-id=\"12d605x\" data-start=\"1146\" data-end=\"1216\">Pourquoi le poids peut changer, m\u00eame sans modifier son alimentation<\/h2>\n<p data-start=\"1218\" data-end=\"1263\">Une des phrases qui revient le plus souvent :<\/p>\n<p data-start=\"1265\" data-end=\"1323\"><strong data-start=\"1265\" data-end=\"1323\">\u00ab Je mange comme avant\u2026 mais je prends du poids, je ne sais plus quoi faire \u00bb<\/strong><\/p>\n<p data-start=\"1325\" data-end=\"1415\">La r\u00e9ponse ne se trouve pas dans un seul facteur, mais dans une combinaison de m\u00e9canismes.<\/p>\n<h3 data-section-id=\"d4sfyb\" data-start=\"1422\" data-end=\"1470\">1. Les hormones<\/h3>\n<p data-start=\"1472\" data-end=\"1546\">La diminution des \u0153strog\u00e8nes joue un r\u00f4le important dans cette transition.\u00a0Elle peut contribuer \u00e0 :<\/p>\n<ul>\n<li>une modification de la r\u00e9gulation de la glyc\u00e9mie<\/li>\n<li>une augmentation progressive de la r\u00e9sistance \u00e0 l\u2019insuline<\/li>\n<li>des changements dans les signaux de faim et de sati\u00e9t\u00e9<\/li>\n<\/ul>\n<h3 data-section-id=\"16s8v88\" data-start=\"1895\" data-end=\"1944\">2. La r\u00e9sistance \u00e0 l\u2019insuline<\/h3>\n<p data-start=\"1946\" data-end=\"2033\">La p\u00e9rim\u00e9nopause est souvent associ\u00e9e \u00e0 une augmentation de la r\u00e9sistance \u00e0 l\u2019insuline.<\/p>\n<p data-start=\"212\" data-end=\"353\">L\u2019insuline est une hormone qui permet au glucose (le sucre dans le sang) d\u2019entrer dans les cellules pour \u00eatre utilis\u00e9 comme source d\u2019\u00e9nergie.<\/p>\n<p data-start=\"355\" data-end=\"527\">Lorsque les cellules deviennent <strong data-start=\"387\" data-end=\"419\">moins sensibles \u00e0 l\u2019insuline<\/strong>, le corps doit en produire davantage pour obtenir le m\u00eame effet. On parle alors de r\u00e9sistance \u00e0 l\u2019insuline.<\/p>\n<p data-start=\"2035\" data-end=\"2060\">Concr\u00e8tement, cela peut :<\/p>\n<ul data-start=\"2061\" data-end=\"2206\">\n<li data-section-id=\"nbim6y\" data-start=\"2061\" data-end=\"2099\">favoriser le stockage des graisses<\/li>\n<li data-section-id=\"z907ei\" data-start=\"2100\" data-end=\"2140\">influencer la gestion de la glyc\u00e9mie<\/li>\n<li data-section-id=\"3w8eoj\" data-start=\"2141\" data-end=\"2206\">contribuer \u00e0 une augmentation du risque de syndrome m\u00e9tabolique<\/li>\n<\/ul>\n<p data-start=\"2208\" data-end=\"2334\">C\u2019est un changement m\u00e9tabolique important, souvent silencieux, mais central dans la compr\u00e9hension du poids \u00e0 cette p\u00e9riode.<\/p>\n<h3 data-start=\"2208\" data-end=\"2334\">3. La distribution du gras<\/h3>\n<p data-start=\"225\" data-end=\"296\">Ce qui change le plus, c&#8217;est surtout la distribution du gras.<\/p>\n<p data-start=\"298\" data-end=\"536\">Avant la m\u00e9nopause, sous l\u2019influence des \u0153strog\u00e8nes, les graisses ont tendance \u00e0 se r\u00e9partir davantage dans le bas du corps : hanches, cuisses et fesses.<br data-start=\"451\" data-end=\"454\" \/>On parle alors plus souvent d\u2019une silhouette en forme de <strong data-start=\"511\" data-end=\"535\">poire (<em data-start=\"520\" data-end=\"532\">pear shape<\/em>)<\/strong>.<\/p>\n<p data-start=\"538\" data-end=\"891\">Avec la baisse des \u0153strog\u00e8nes qui accompagne la p\u00e9rim\u00e9nopause et la m\u00e9nopause, le stockage des graisses tend progressivement \u00e0 se d\u00e9placer vers la r\u00e9gion abdominale.<br data-start=\"703\" data-end=\"706\" \/>On observe alors davantage une silhouette en forme de <strong data-start=\"760\" data-end=\"785\">pomme (<em data-start=\"769\" data-end=\"782\">apple shape<\/em>)<\/strong>, caract\u00e9ris\u00e9e par une accumulation des graisses au niveau de l\u2019abdomen, de la taille et du haut du corps.<\/p>\n<p data-start=\"1038\" data-end=\"1411\">La graisse qui s\u2019accumule autour de l\u2019abdomen est souvent de la graisse visc\u00e9rale, c\u2019est-\u00e0-dire qu\u2019elle entoure les organes internes. M\u00eame en petite quantit\u00e9, cette graisse est m\u00e9taboliquement active et est associ\u00e9e \u00e0 certains risques pour la sant\u00e9, comme la r\u00e9sistance \u00e0 l\u2019insuline, les maladies cardiovasculaires et le syndrome m\u00e9tabolique, ind\u00e9pendamment du poids total.<\/p>\n<p data-start=\"1413\" data-end=\"1518\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-5523\" src=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-1024x683.jpg 1024w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-300x200.jpg 300w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-768x512.jpg 768w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-580x387.jpg 580w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-860x573.jpg 860w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape-1160x773.jpg 1160w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2026\/05\/Apple-and-Pear-shape.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 data-section-id=\"8u82h7\" data-start=\"2733\" data-end=\"2784\">4. La masse musculaire et la d\u00e9pense \u00e9nerg\u00e9tique<\/h3>\n<p data-start=\"2786\" data-end=\"2827\">Avec l\u2019\u00e2ge et les changements hormonaux, la masse musculaire diminue progressivement, ce qui peut s\u2019accompagner d\u2019une baisse de la d\u00e9pense \u00e9nerg\u00e9tique au repos. Certaines estimations sugg\u00e8rent une diminution d\u2019environ 250 \u00e0 300 kcal par jour, en partie li\u00e9e \u00e0 ces changements.<\/p>\n<h3 data-section-id=\"11w9iyp\" data-start=\"102\" data-end=\"167\">5. Le sommeil et le stress : des facteurs souvent sous-estim\u00e9s<\/h3>\n<p data-start=\"169\" data-end=\"378\">La p\u00e9rim\u00e9nopause s\u2019accompagne fr\u00e9quemment de changements au niveau du sommeil. Les nuits peuvent devenir plus fragment\u00e9es, avec des r\u00e9veils nocturnes et une sensation de fatigue qui s\u2019installe au fil du temps.<\/p>\n<p data-start=\"380\" data-end=\"577\">En parall\u00e8le, cette p\u00e9riode de vie est souvent marqu\u00e9e par plusieurs responsabilit\u00e9s. Entre le travail, la famille, les enfants ou les parents vieillissants, la charge mentale peut \u00eatre importante.<\/p>\n<p data-start=\"579\" data-end=\"773\">Ce contexte peut influencer diff\u00e9rents aspects du quotidien. Il peut affecter les hormones impliqu\u00e9es dans la r\u00e9gulation de l\u2019app\u00e9tit, mais aussi les choix alimentaires et les niveaux d\u2019\u00e9nergie.<\/p>\n<h2 data-section-id=\"1m97w3o\" data-start=\"103\" data-end=\"120\">Et maintenant?<\/h2>\n<p data-start=\"122\" data-end=\"260\">Comprendre ces m\u00e9canismes permet de sortir d\u2019une approche culpabilisante et de reconna\u00eetre que les besoins \u00e9voluent avec cette transition.<\/p>\n<p data-start=\"262\" data-end=\"447\">La suite, ce n\u2019est pas une solution unique. J\u2019aimerais pouvoir dire qu\u2019il existe une approche simple ou une sorte de \u201csolution magique\u201d qui r\u00e8gle tout, mais la r\u00e9alit\u00e9 est plus nuanc\u00e9e.<\/p>\n<p data-start=\"449\" data-end=\"609\">Les changements observ\u00e9s en p\u00e9rim\u00e9nopause et \u00e0 la m\u00e9nopause sont multifactoriels. Ils impliquent des dimensions hormonales, m\u00e9taboliques et aussi contextuelles.<\/p>\n<p data-start=\"611\" data-end=\"799\">L\u2019approche consiste donc plut\u00f4t \u00e0 prendre en consid\u00e9ration plusieurs piliers \u00e0 la fois : l\u2019alimentation, bien s\u00fbr, mais aussi le mode de vie, le sommeil, le stress et le niveau d\u2019activit\u00e9.<\/p>\n<p class=\"isSelectedEnd\">Par exemple, il devient difficile d\u2019ignorer certains \u00e9l\u00e9ments du quotidien dans une d\u00e9marche de gestion du poids. Une personne qui travaille 60 heures par semaine, dort peu, vit beaucoup de stress ou a une consommation \u00e9lev\u00e9e d\u2019alcool fait face \u00e0 un contexte qui peut influencer le m\u00e9tabolisme, l\u2019\u00e9nergie, l\u2019app\u00e9tit et les habitudes de vie.<\/p>\n<p class=\"isSelectedEnd\">C\u2019est aussi pourquoi les changements graduels sont souvent plus r\u00e9alistes et durables qu\u2019une approche tr\u00e8s restrictive ou centr\u00e9e uniquement sur l\u2019alimentation.<\/p>\n<p class=\"isSelectedEnd\">Si tu as l\u2019impression que ton corps change et que tu ne sais plus trop comment t\u2019adapter, c\u2019est tout \u00e0 fait normal.<\/p>\n<p>Du c\u00f4t\u00e9 nutritionnel, une \u00e9valuation permet de faire le point sur ta r\u00e9alit\u00e9, de mieux comprendre les facteurs en jeu dans ton cas, et de b\u00e2tir une approche adapt\u00e9e \u00e0 ton quotidien.<\/p>\n<p data-start=\"801\" data-end=\"916\">Si tu as l\u2019impression que ton corps change et que tu ne sais plus trop comment t\u2019adapter, c\u2019est tout \u00e0 fait normal.<\/p>\n<p data-start=\"918\" data-end=\"1099\">Du c\u00f4t\u00e9 nutritionnel, une \u00e9valuation permet de faire le point sur ta r\u00e9alit\u00e9, de mieux comprendre les facteurs en jeu dans ton cas, et de b\u00e2tir une approche adapt\u00e9e \u00e0 ton quotidien.<\/p>\n<p data-start=\"1101\" data-end=\"1175\">\ud83d\udc49 <a href=\"https:\/\/www.gorendezvous.com\/celinesalouminutrition\" target=\"_blank\" rel=\"noopener\">Tu peux prendre rendez-vous pour une premi\u00e8re consultation ici\u00a0<\/a><\/p>\n<p data-start=\"1101\" data-end=\"1175\">Pour nous contacter clique <a href=\"https:\/\/celinesalouminutrition.com\/en\/contact\/\" target=\"_blank\" rel=\"noopener\">ICI<\/a><\/p>\n<p data-start=\"1101\" data-end=\"1175\">\n<p data-start=\"1101\" data-end=\"1175\"><div class=\"convertkit-form wp-block-convertkit-form\" style=\"\"><script async data-uid=\"6e91ed06cf\" src=\"https:\/\/celinesalouminutrition.kit.com\/6e91ed06cf\/index.js\" data-jetpack-boost=\"ignore\" data-no-defer=\"1\" nowprocket><\/script><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":5527,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40,28],"tags":[],"class_list":["post-5528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-poidsweight-fr-2","category-sante-des-femmes-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pourquoi je prends du poids en p\u00e9rim\u00e9nopause et m\u00e9nopause? 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