All of the experts we spoke to recommended increasing your protein intake to combat perimenopausal weight gain. That's because protein helps support muscle mass, which can rev up your metabolism, Dr. Shepherd says. It also lowers the odds you’ll lose muscle mass, which can help to support bone health as you get older, Dr. Ali says.

Gaining weight during perimenopause is common. But is it preventable? Here's what doctors say: Follow their tips to avoid gaining—and start losing weight.