Fat Loss in Perimenopause: Why It Feels Different and How to Succeed

Losing weight during perimenopause can feel like an uphill battle. You’re eating well, staying active, and yet the scale barely budges—or even creeps up. If this sounds familiar, you’re not alone. Perimenopause brings unique hormonal and metabolic shifts that can make fat loss more challenging, but understanding the “why” is the first step to success.

The Hormonal Changes Behind Weight Gain

During perimenopause, oestrogen levels fluctuate wildly, while progesterone steadily declines. This hormonal shift may trigger increased fat storage, particularly around the abdomen. Additionally, insulin sensitivity decreases, making it harder for your body to regulate blood sugar. This can lead to higher fat accumulation, energy crashes, and cravings.

At the same time, metabolism naturally slows down. Your body burns fewer calories at rest than it did in your 20s and 30s. When you combine this with the stress and poor sleep that many women struggle with in perimenopause and the common shift to a more  sedentary lifestyle it can create the perfect storm for weight gain.

Why Traditional Weight Loss Methods Fail in Perimenopause

Many women find that the nutrition strategies that worked in their younger years stop producing results. Here’s why:

✔️ Muscle Mass Decline:
Lean muscle burns more calories than fat, but we naturally lose muscle with age. Without strength training, this decline slows metabolism further.

✔️ Increased Inflammation:
Perimenopause can trigger low-grade inflammation, which is linked to higher fat storage and insulin resistance.

✔️ Higher Cortisol Levels:
Midlife stress elevates cortisol, a hormone that promotes fat storage—especially in the abdominal area.

Your Midlife Fat Loss Blueprint: How to Lose Weight in Perimenopause

The good news? Fat loss is still achievable with the right approach. Here’s how to take control of your body and break through the weight loss plateau.

1) Prioritise Strength Training Over Cardio

Strength training  is one of the most powerful fat-loss strategies for perimenopause. Strength training: Increases lean muscle mass, helping boost metabolism.

Supports bone health, reducing the risk of osteoporosis.

Improves insulin sensitivity, helping prevent belly fat accumulation.

If your time is limited you will get a lot more bang for your buck with strength training.

How to get started:

👉 Aim for 2–3 strength training sessions per week. Focus on compound movements like squats, deadlifts, and push-ups. Still walk and stretch when you can though for mobility and general health.

2) Balance Blood Sugar with Protein & Fibre

Stable blood sugar is critical for managing perimenopausal weight gain. Avoid blood sugar crashes by:

✔️ Eating protein at every meal (chicken, fish, tofu, eggs etc).
✔️ Choosing high-fibre and lower starch carbs (leafy greens, sweet potatoes, legumes etc).
✔️ Including healthy fats (avocados, olive oil, nuts).

Download my free balanced meal planner to get this right here

3) Reduce Hidden Stressors That Trigger Fat Gain

Stress is one of the biggest hidden blockers of weight loss. High cortisol levels make it nearly impossible to lose belly fat. Combat stress by:

✔️ Prioritising 7–8 hours of quality sleep.
✔️ Practicing deep breathing, yoga, or meditation.
✔️ Getting daily movement, even if it’s just a walk in nature.

If you are doing all the things (honestly) and not getting the results I would also look into your thyroid health. Find out if you have symptoms of a sluggish thyroid here

My Perimenopause Fat Loss Journey

I’ve walked this path myself. In early perimenopause, I gained weight despite eating well and exercising. For me, it was a mix of stress, hormone shifts, illness and injury disrupting my fitness routine. As a woman with lipoedema (a progressive abnormal fat disorder) it is really important for me to avoid ‘normal’ fat gain as much as possible to avoid more diseased fat which is not metabolically active.

When I focused on:

✔️ Building muscle with strength training (focusing on what I could do even with injuries)
✔️ Being stricter with eating for blood sugar balance (most of the time)
✔️ Managing stress and prioritising sleep

…I finally saw my body composition changing and heading in the right direction without needing to do anything too drastic.

I know firsthand how frustrating and discouraging it can be. But I also know it’s possible to lose weight, gain muscle (yes even during perimenopause – I have) and feel like yourself again.

Ready to Achieve Your Fat Loss Goals?

You don’t have to do this alone! If you’re struggling with weight loss in perimenopause, I can help you get sustainable results without restrictive dieting.

✔️ Work with me 1-1 to uncover the root causes of your weight struggles and develop a personalized fat loss strategy.
✔️ Explore my Midlife Metabolism Mastery course for step-by-step guidance on how to lose weight effectively in perimenopause.

👉 Start your transformation today!

FAQs About Perimenopause Fat Loss

How can I lose belly fat in perimenopause?
Losing belly fat during perimenopause requires a multi-faceted approach:
✔️ Strength training to boost metabolism.
✔️ Reducing sugar & processed carbs to balance insulin.
✔️ Lowering stress levels to prevent cortisol-driven fat storage.

Why does my usual diet stop working in perimenopause?

Perimenopause alters how your body processes food and burns fat. Hormonal shifts can increase insulin resistance and stress-related fat storage, requiring a different nutrition strategy.

Is intermittent fasting good for perimenopause weight loss?

Intermittent fasting can be beneficial but may not work for everyone. Some women experience increased stress and hormonal imbalances with fasting. It’s best to get support or experiment and see what works for your body.

How does strength training help with weight loss in perimenopause?

Strength training prevents muscle loss, which keeps your metabolism higher. It also improves insulin sensitivity, making it easier to burn fat instead of storing it.

Can perimenopause cause weight gain even if I eat healthy?

Yes! Even if your diet is nutrient-dense, factors like hormonal changes, stress, and sleep disturbances can influence weight gain. Tweaking macronutrients, meal timing, and stress management can make a difference.

How long does it take to see weight loss results in perimenopause?

Results vary, but most women start noticing changes within 4–8 weeks when following a balanced fat-loss approach that includes strength training, balanced nutrition, and stress management.

Final Thoughts

Losing weight in perimenopause isn’t impossible, but it does require a smarter, more strategic approach. By understanding your body’s hormonal shifts and implementing the right lifestyle changes, you can finally start seeing results.

🚀 Are you ready to take control of your fat loss journey? Let’s work together to make it happen—without deprivation, frustration, or endless cardio.

🔹 Join my Midlife Metabolism Mastery course today!
🔹 Or work with me 1-1 to create your personalized fat loss strategy!