The 5 Most Important Parts of Weight Loss in Perimenopause
Because your body’s changing — but that doesn’t mean you’re powerless.
Perimenopause can feel like your body’s rewriting the rulebook — and unfortunately, it forgot to send you the memo. Weight gain, mood swings, interrupted sleep, stubborn fat that used to shift with just a few clean meals... sound familiar?
Here’s the deal: weight loss in perimenopause isn’t about cutting more, doing more, or punishing yourself harder. It’s about working smarter, not louder. These five fundamentals are what actually move the dial — no fluff, no fads.
1. Get Your Sleep in Check (Yes, 8+ Hours — Every 24 Hours)
Sleep isn’t just about energy — it’s a major player in hormone regulation, recovery, and weight management. In particular, quality sleep helps regulate cortisol, your body’s primary stress hormone.
When cortisol is constantly elevated (which happens when you're stressed and under-slept), it can increase fat storage — especially around the midsection. So yes, sleep really does impact your waistline.
Aim for 8+ hours of quality sleep within every 24-hour period. That doesn’t always mean a solid block overnight — naps count too.
Set up a wind-down routine, put the phone away, and create a sleep environment that works with your body. Your bedroom should be dark, quiet, and cool. Use air conditioning or a fan if needed — your body sleeps best when the room temperature is on the cooler side.
2. Eat Enough — and Prioritise Protein
Muscle mass naturally starts to decline in perimenopause and when muscle drops, your metabolism slows. That’s the chain reaction most women don’t get told about.
To combat this, you need to eat enough, and you need to prioritise protein. If you’re undereating (especially if you’re skipping meals or living on scraps), your body has nothing to rebuild with.
Solid meals, every day. Think: lean meats, eggs, tofu, Greek yoghurt and enough overall fuel to keep your energy up and your muscle protected. Under-eating isn't the shortcut it’s the setback.
3. Fats and Carbs Aren’t the Villains
Stop demonising food groups. You need healthy fats (like avocado, extra virgin olive oil, eggs, nuts) to support hormone production and keep you full.
And carbs? They’re your energy source. Choose smarter carbs: whole grains, fruit, legumes and stop fearing the potato. Balance over restriction. Always.
4. Lift Heavy. Really Heavy.
Strength training is essential in perimenopause, not just for feeling strong, but for building muscle and maintaining your metabolic rate.
As estrogen declines, muscle mass naturally decreases. Less muscle = slower metabolism. The fix? Lifting heavy weights.
Heavy resistance training signals your body to hold onto (and build) muscle, which keeps your metabolism humming, supports fat loss, and helps you move better in everyday life.
Aim for three sessions a week, around 40 minutes each. Focus on compound movements and progressive overload.
And yes, you need to challenge yourself. If you’re lifting weights lighter than your toddler, it’s not enough. Think 3–4 sets of 5–8 reps with real effort. This is where the magic happens — not in endless reps with 1kg dumbbells.
5. Cardio Is Still Key (But You Don’t Need 10k Steps)
That old 10,000 steps number? Outdated. Helpful, sure but not gospel. What matters more is consistent movement.
Try short bursts of walking, preferably outdoors. Even 10 minutes of sunshine and breathing does wonders for your heart, mood, and mindset.
Pro tip: ditch the idea that you need to feel ‘relaxed’ to get it done, especially if you have a dog who thinks walks are a full-contact sport. Just move, breathe, and do what you can.
Perimenopause isn’t a reason to shrink yourself , it’s your wake-up call to start training, eating, and living in a way that supports the next powerful chapter of your life.
Your body’s evolving. So should your strategy. If you feel like you need some help and support as you enter perimenopause - let’s chat.