“Can I still lose weight during perimenopause?”
It is incredibly frustrating to feel like you are doing all the right things: showing up for your workouts and eating well, only to find that the scale simply refuses to budge. Is weight loss is actually still achievable during this chapter of your life.
The short answer? Yes. It is absolutely still achievable.
Perimenopause itself does not magically make us gain weight and it certainly does not make weight loss impossible. However, it does make it feel a lot harder than it used to be. Let’s break down exactly why this happens and, more importantly, how you can work with your body to get the results you deserve.
Why Weight Loss Feels So Much Harder Right Now
Perimenopause, the transitional period before you hit menopause (which is marked by 12 months without a period), can last anywhere from three months to a decade. Every woman’s experience is wildly different: Some breeze through it, whilst others have a really tough, and sometimes dark, time.
If you are finding it difficult, here is what is actually going on beneath the surface:
The Hormonal Rollercoaster 🎢
During this time, your hormones become extremely unpredictable. Oestrogen and progesterone are declining, but they aren’t doing it in a nice, smooth line; they are wildly fluctuating.
When oestrogen drops, your appetite can increase, your cravings become much stronger, and your body’s natural “full and satisfied” cues stop working as effectively. You might finish a meal and still feel like you need something more.
The Sleep and Craving Cycle 😴
Declining oestrogen makes it harder to regulate your body temperature (hello, night sweats!), and dropping progesterone removes that calming effect on your brain that tells your body to relax.
The result? Frequent night waking, lighter sleep and increased anxiety.
When you are exhausted, your hunger hormones go into overdrive. Poor sleep increases ghrelin (the hormone that makes you hungry) and decreases leptin (the hormone that makes you feel full). Your body desperately craves quick energy, leading you to reach for foods higher in calories and sugar. It makes choosing the healthy option feel like an uphill battle!
Life Stress and Sarcopenia 📉
We are navigating this tricky hormonal shift at a time when life is incredibly demanding. You might be juggling full-time work, raising kids, caring for ageing parents, and dealing with the overwhelming noise of social media telling you to buy this supplement or try that fad diet.
Add to this the fact that our muscle mass naturally declines with age from about 30 onwards – a process called sarcopenia. If we aren’t actively trying to maintain that lean muscle, our metabolism takes a subtle hit, and our overall strength and independence can suffer.
How to Stop Fighting Your Body (And Start Seeing Results)
Our hormones do not magically create body fat; rather, they influence the behaviours (like poorer sleep and higher cravings) that affect our calorie balance. So, let’s focus on what we can control.
The women in our community who are seeing the best results during perimenopause are focusing on these core habits:
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Strength Training: This is non-negotiable! Aim to use resistance (weights, barbells) at least two to three times a week. This maintains your lean muscle mass, supports your metabolism, boosts bone density and improves insulin sensitivity.
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Prioritising Protein: Eating enough protein at regular intervals helps tackle muscle loss, keeps you feeling fuller for longer and fuels your body properly.
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Daily Movement: Aim for an average of 7,500+ steps per day. If you sit at a desk all week, make an effort to pull that average up over the weekend!
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Managing Stress and Sleep: Try establishing a solid evening routine. Whether it is evening yoga, meditation, trying a magnesium supplement, or just keeping your sleep and wake times consistent, find what helps you wind down.
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A Moderate Calorie Deficit: Do not go to extremes! Dropping your calories too low will result in losing that precious lean muscle. Aim for a healthy, sustainable weight loss of just 1 to 2 pounds per week maximum.
Above all, don’t stress too much if you have a bad night’s sleep or give in to a craving. You haven’t ruined anything! Just acknowledge it, hydrate and put the power back in your own hands by making your next choice a healthy, protein-rich one.
Ready to Build Habits That Actually Work?
Weight loss during perimenopause requires a bit more patience and a lot more understanding of what your body actually needs. But getting to a healthy weight, where you feel fit, strong and confident is a massive win!
Want to dive deeper into this topic? 🎧 Listen to the full podcast episode on Spotify or watch the full Q&A on our YouTube Channel. Let’s get stronger, together!
