Weight Loss During Perimenopause: What Actually Works

If you’re in your 40s (or early 50s) and wondering why the scale is creeping up—even though you're eating well and staying active—you’re not alone.

Weight loss during perimenopause can feel confusing, frustrating, and downright unfair. Your body is changing, and what worked in your 30s just... doesn’t anymore.

But here’s the truth: You can lose weight during perimenopause—you just need a smarter, more hormone-friendly approach. And no, it doesn’t involve starving yourself or spending hours on the treadmill.

Let’s break it down.

What Is Perimenopause, and Why Does It Affect Weight Loss?

Perimenopause is the transition period before menopause, when hormone levels (especially estrogen and progesterone) begin to fluctuate. This can last anywhere from a few months to 10 years.

During this time, you might notice:

• Belly fat accumulating out of nowhere

• Slower metabolism

• Intense cravings

• Poor sleep and low energy

• Increased stress or mood swings

All of these can make weight loss harder—but not impossible.

1. Eat to Support Your Hormones (Not Starve Yourself)

One of the biggest mistakes women make during perimenopause is eating too little. Chronic undereating increases cortisol (your stress hormone), slows your metabolism, and disrupts your hormones further.

What to do instead:

• Eat enough protein (aim for 25–30g per meal) to support muscle and metabolism

• Include healthy fats (avocados, nuts, seeds, olive oil) for hormone production

• Focus on fiber-rich carbs (vegetables, berries, sweet potatoes, quinoa) to keep blood sugar stable

🛑 Skip the “low fat” or “no carb” diets. Your hormones need nourishment, not deprivation. Try our Minus the Menobelly 4 Week Blueprint for Meal Plans that are going to support your hormones.

2. Focus on Strength, Not Sweat

Perimenopause often brings muscle loss and fat gain—especially around the midsection. More cardio won’t fix this.

Instead, prioritise:

• Strength training 2–3x a week to build muscle and boost metabolism

• Walking daily for fat burning and stress reduction

• Short, smart workouts (like resistance circuits or light interval training)

The goal isn’t to burn out—it’s to build a stronger, more resilient body that burns more calories at rest.

If you need some workout ideas, we have a 28 Day Bodyweight Challenge as part of our Minus the Menobelly 4 Week Blueprint .

3. Manage Stress (Because Cortisol Is a Real Weight Loss Blocker)

During perimenopause, your body is more sensitive to stress. Elevated cortisol levels can lead to:

• Fat storage (especially belly fat)

• Blood sugar imbalances

• Poor sleep and low energy

Try this:

• Practice deep breathing or meditation daily (even 5 minutes helps)

• Say no to draining obligations that don’t serve you

• Prioritise self-care without guilt—it’s not selfish, it’s necessary

Stress reduction isn’t optional. It’s a weight loss tool for women in perimenopause.

Check out this video our gorgeous Cortisol coach ran for our members! How Cortisol Affects Energy, Metabolism and Sleep

4. Improve Sleep—It’s Not Just “Nice to Have”

Poor sleep disrupts hunger hormones (ghrelin and leptin), leads to sugar cravings, and sabotages your metabolism. And during perimenopause, many women struggle with falling or staying asleep.

To improve sleep:

• Stick to a consistent bedtime (yes, even weekends)

• Limit screens and caffeine before bed

• Try magnesium, herbal teas, or a calming bedtime routine

• Keep your room dark and cool

Better sleep = better hormones = easier weight loss.

5. Balance Blood Sugar for Fat Loss and Energy

Blood sugar spikes and crashes cause cravings, fatigue, and fat storage. And fluctuating estrogen makes your body more sensitive to these swings.

Keep blood sugar stable by:

• Eating every 4–5 hours

• Including protein, fiber, and healthy fat at each meal

• Avoiding refined sugars and white carbs

Balanced blood sugar is the secret weapon for steady energy and fat loss during perimenopause.

Try our Minus the Menobelly 4 Week Blueprint for Meal Plans that help to balance your blood sugars.

6. Be Patient—But Persistent

Perimenopause isn’t a quick-fix season. It’s a time to tune in, not punish your body. But when you align your habits with your changing hormones, weight loss becomes not only possible—it becomes sustainable.

Final Thoughts: Yes, You Can Lose Weight During Perimenopause

Losing weight during perimenopause is different—but not impossible. The key is to support your body, not fight it.

When you focus on: 

✅ Nourishing, balanced meals 

✅ Muscle-building movement 

✅ Stress reduction and sleep 

✅ Hormone-friendly routines

You’ll stop spinning your wheels—and finally start seeing results that last.

Amelia xx

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