As a Holistic Clinical Nutritionist, I’ve supported many women through the confusing (and often frustrating) body changes that come with perimenopause. If you’re noticing stubborn weight gain — especially around your midsection — despite eating well and exercising, you’re not alone.
These five foundational keys can help you reduce weight gain during perimenopause by working with your body, not against it.
1. Eat a Protein-Rich Breakfast to Start Your Day Right
Hormonal shifts in perimenopause reduce insulin sensitivity and muscle maintenance, making a balanced breakfast more important than ever — especially one that prioritises protein.
Why it matters:
Protein not only supports blood sugar stability and reduces cravings, but also provides the building blocks for muscle and metabolism, helping to regulate appetite and body composition.
Tip to implement:
🍳 Start your day with at least 25g of protein by 10am — think eggs, protein smoothies, or leftovers from dinner.
*Need help planning balanced meals? Grab my free Balanced Meal Planner for Perimenopause you can find it just to the right of this post. The sign up now button.
2. Focus on Resistance Exercise (Not Just Cardio)
While movement of any kind is beneficial, and what’s important is that you find something you will happily do on repeat, resistance training is particularly powerful for women in their 40s and 50s.
Why it matters:
Building and maintaining muscle increases your resting metabolic rate, improves insulin sensitivity (think of your muscles as big sinks for sugar), supports bone health, and helps offset the muscle loss that naturally occurs with age and oestrogen decline.
Tip to implement:
🏋️♀️ Incorporate resistance training 2–3 times a week — this can include bodyweight exercises, resistance bands, or weights, even at home. If you are just starting out I recommend following a program.
3. Reduce Stress to Reduce Fat Storage
You can’t skip this one during perimenopause even if you got away with it while you were younger. Stress hormones like cortisol are natural fat-storage signals — especially around the belly. And in perimenopause, your body becomes more reactive to them.
Why it matters:
Chronic stress alters your circadian rhythm, increases inflammation, and tells your body to hold onto weight, even if you’re doing “everything right.”
Tip to implement:
🧘♀️ Start with just 5 minutes a day to reset your nervous system — try deep breathing, EFT, a walk without your phone, or simply sitting in silence before you start the day.
4. Prioritise Sleep (Even If It’s Imperfect)
Midlife sleep challenges are common — but that doesn’t mean they’re insignificant. Even partial sleep deprivation affects hunger, blood sugar, and weight-regulating hormones.
Why it matters:
Poor sleep reduces leptin (your “I’m full” hormone), increases ghrelin (your “I’m hungry” hormone), and makes your body more insulin-resistant.
Tip to implement:
🌙 Stick to a consistent bedtime and wind-down routine — even if you wake during the night, this helps regulate your circadian rhythm over time. Making sure you get more natural light in the morning and more natural dark (less blue light) in the evenings can be a game changer too.
5. Identify and Address Hidden Weight Loss Blockers
When nothing seems to work, it’s often because something deeper is being missed — like sluggish thyroid function, gut imbalances, or unresolved inflammation.
Why it matters:
Your body will resist weight loss if there’s underlying dysfunction in one or more of your organs, glands, or body systems — and until that’s addressed, progress can feel impossible.
Tip to implement:
🔍 If your weight won’t budge despite your efforts, it’s time to assess the root causes — not just calories or willpower. *My Root Cause Reset program is designed to do exactly this — uncover what’s keeping you stuck and support you step-by-step through targeted, personalised solutions. Reach out if you want to join the waitlist for the beta round (heavily discounted) or want more info. All of the details will be shared to all soon.
Conclusion: Reducing weight gain during perimenopause isn’t about punishing workouts or giving up carbs forever. It’s about understanding your changing body and supporting it with the right tools — consistently, not perfectly.
If you’re ready to stop guessing and start feeling like yourself again, my Root Cause Reset is going to be the most comprehensive program you have seen to get the best results possible. You can feel confident, clear, and empowered in your midlife body and I am here for it x
