How to Actually Lose Weight in Perimenopause
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As you get older, it might seem like weight gain is inevitable, especially during perimenopause. You start noticing it as the weight packs on around your middle, and despite trying different strategies, nothing seems to work. The weight gain is slow but consistent, adding up year after year. Welcome to the challenges that come along with perimenopause weight loss. Eventually, you reach a point where you either give up or decide to figure out how to tackle this midlife weight gain.
No matter which path you’re on, there are tips and secrets to help you lose weight during perimenopause. In this blog post, we’ll share some tricks you can start using today.
Understanding Perimenopause
Perimenopause is the phase leading up to menopause, typically starting in your early to mid-40s. Studies indicate that over 50% of women gain weight due to hormonal fluctuations during this period. Menopause, on the other hand, is defined as when you haven’t had a period for a full year. The tips discussed here are effective at any stage, but it’s best to begin implementing them during perimenopause.
My Personal Experience
I recently lost eight pounds in ten weeks while in the middle of perimenopause. If you’ve been around me lately, you know I always carry a fan because of the unbearable hot flashes. I had a hysterectomy in 2023 but kept my ovaries, so I didn’t go through instant menopause. However, I had been dealing with unusual weight gain, brain fog, trouble sleeping, and hot flashes for the past couple of years.
The weight gain was different this time, focused around my middle, which is unusual for me. So, I decided to use my health coaching tools on myself to find a solution. I concentrated on three areas: fitness, nutrition, and mindset. While nutrition and fitness might seem obvious, mindset played the biggest role in my weight loss.
Fitness Tips for Perimenopause
In the past, you might have turned to cardio or running to lose weight. While that worked in your 20s, perimenopause requires a different approach. The good news is, it’s time to say goodbye to long cardio sessions, HIIT training, and CrossFit!
Intense workouts can increase inflammation in your body, and during perimenopause, estrogen levels decrease, reducing your body’s ability to regulate inflammation. So, it’s crucial to focus on reducing inflammation through other means.
Instead, combine low-impact workouts with strength training for the best and quickest results. Low-impact workouts include brisk walking (my favorite!), swimming, bike riding, and rowing.
Strength training is highly beneficial, especially as you get older. You can lose up to 10% of your muscle mass during perimenopause, so building muscle is essential. Strength training can be done at home or in a gym. I lost eight pounds lifting dumbbells at home, so you don’t need a gym or personal trainer. However, it’s important to follow a plan that helps you lift weights safely and according to your skill level.
Also, challenge yourself to lift heavier than you think you can. You won’t bulk up like a bodybuilder (women don’t have enough testosterone for that), but you will get strong, fit, and toned.
Nutrition for Perimenopause Weight Loss
Nutrition plays a significant role in perimenopause weight loss. An anti-inflammatory diet is crucial. Remember, perimenopause reduces estrogen levels, making it harder for your body to combat inflammation. An anti-inflammatory diet helps keep inflammation in check, and the lack of estrogen also disrupts your gut microbiome, so eating anti-inflammatory foods can help maintain balance.
Focus on whole, nutrient-dense foods. Prioritize protein, deeply colored vegetables and fruits, and avoid gluten, refined sugar, and alcohol. I know it’s hard to say goodbye to that nightly glass of red wine, but you’ll feel much better if you do. Alcohol adds empty calories and increases inflammation, hindering weight loss. Try going without it for 30 days and see the difference.
Besides the types of food, portion sizes are also very important during perimenopause. I’ve used a portion tracking system for years, which helped me lose 55 pounds after having my daughter. However, during perimenopause, I found that tracking portions wasn’t enough. I had to dial in my macros, which made a huge difference.
Macros are the macronutrients that make up all foods: proteins, carbs, and fats. Balancing these every day is key. When I started tracking macros instead of portions, I realized I was eating too many fats and not enough carbs. Making slight adjustments helped me stay within a good calorie range and still lose weight. Cutting calories alone isn’t the answer. Eating too few calories in perimenopause can cause your body to fight back, increasing inflammation and preventing weight loss. Tracking macros helps you eat quality food in the right amounts to see changes on the scale and in your body.
The Power of Mindset
While fitness and nutrition are important, managing your mindset is the biggest factor in weight loss. I know it might sound a bit “woo-woo,” but it can have a greater impact than workouts or food alone.
As a certified mindset coach, I use these tools with my clients every day, and they worked for my own weight loss. The key is believing that your thoughts and feelings determine your outcomes, not your circumstances.
In perimenopause, it’s easy to blame hormonal changes for weight gain and believe that nothing will work. While hormones do play a role, changing your mindset can make a big difference.
For example, you might realize that you haven’t stopped drinking alcohol because you don’t want to be the “unfun” one when you’re out with friends. Or you might not ask for modifications when eating out because you don’t want to be “high maintenance.” You might also be inconsistent with workouts because you believe you’re not a morning person but are too tired at night.
These are just stories we tell ourselves, and they feel true. But they lead to feelings of being left out, frustrated, or inflexible, making weight loss harder. If you change these stories and cultivate more hopeful thoughts and feelings, you can change the number on the scale.
Getting Weight Loss Results
Losing weight during perimenopause is possible, but it requires a different approach and a willingness to try new things. It’s about using different tools and strategies to achieve the results you want: feeling better in your own skin.
If you’re feeling excited and ready to start but don’t know how, send me a DM on Instagram or an email with the word “perimenopause,” and I’ll send you resources to help you get started. Don’t let uncertainty stop you from taking the first step.
Perimenopause is a challenging time, and weight gain is just one of the many issues women face. While it’s important to consult your doctor for help with other symptoms and to ensure you’re as healthy as possible, there’s a lot you can do on your own to start feeling better and losing weight. Reducing inflammation, building strong muscles, and managing your mindset can help you lose weight and feel more in control during this phase of life.
About the Author
Ashley helps busy moms to finally lose weight in perimenopause. After losing 65 lbs in her late 40s, Ashley developed a method to kick-start weight loss for women who have “tried everything, but nothing works”. Based on 10+ years of research, personal experience, and endless doctors appointments, her method has helped hundreds of midlife women lose weight, gain energy, and live the happy life they deserve!
With her personal journey inspiring readers of First For Women, Woman’s World, and the Thyroid Cure, Ashley supports women in achieving their weight loss goals through individualized coaching, group programs, and The Family Fork podcast.
