Let me guess. You ate clean. You moved your body. You did everything right. And somehow the scale still jumped up this morning like you spent the weekend at a buffet.
Stop right there. Before you throw that scale out the window, hear me out.
You are not broken. You are not failing. You are simply a woman over 35, and your hormones are doing exactly what they are supposed to do—even if it drives you crazy.
Here is what is actually happening. When your weight bounces up and down, you are not gaining and losing fat on repeat. That is physically exhausting just to think about. What you are actually doing is storing and shedding water. The culprit? Estrogen. This hormone controls fluid balance in your body, and after 35, as perimenopause knocks on the door, estrogen starts to fluctuate like the stock market.
The good news? You can steady the ship. No crazy diets. No punishing workouts. Just three things that actually work.
Drink More Water
Yes, you read that right. When you are dehydrated, your body panics and holds onto every single drop it has. Drink 30ml for every kilo you weigh. It signals to your body that the coast is clear and it can let go of the backup supply.
Prioritise Sleep
Seven to eight hours. I know. You have children, a job, a life. But sleep is when your hormones reset. Skimp on it and your cortisol climbs, your estrogen swings, and your body retains water like it is preparing for a drought. Do your best. It matters.
Cut the Starchy and Sugary Stuff
Sugar and white carbs make your body store glycogen, and glycogen binds with water. When you cut back, you stop giving your body a reason to hold onto the extra fluid.
Conclusion
Weight fluctuation after 35 is normal. But normal does not mean you have to suffer through it. Hydrate. Sleep. Watch the carbs. Do those three things consistently and watch the scale stop its nonsense. You have been doing the work. Now let your body catch up.