Weight Loss in Perimenopause: What’s Actually Going On and What Really Helps

all round wellness
Dec 21, 2025
3 min read

If you’re in your 40s and noticing that weight loss feels harder than it used to, you’re not imagining it.

You might be eating much the same way you always have, moving your body regularly, and still seeing weight creep up or your body shape change, especially around your middle. For many women, this feels frustrating and unsettling. It often comes with the quiet worry that something is wrong with your body or that hormones have taken over and there’s nothing you can do.

Weight loss in perimenopause is influenced by real physiological changes, particularly in hormones, muscle mass, stress, and metabolism. But those changes do not mean your body is broken, and they don’t mean progress is off the table.

Let’s talk about what’s actually happening and what genuinely helps during this stage of life.

What “Weight Loss in Perimenopause” Really Means

Perimenopause is the transitional phase before menopause, usually occurring between the ages of 40 and 55. Unlike menopause itself, which involves consistently low estrogen levels, perimenopause is characterised by fluctuating hormones.

Those fluctuations affect how your body:

stores fat
maintains muscle
regulates blood sugar
responds to stress and sleep disruption

For most women, they may notice:

gradual fat gain, particularly around the abdomen
slow loss of muscle mass over time
reduced tolerance for approaches that used to “work”

Why Weight Loss Often Feels Harder in Perimenopause

Hormonal changes influence fat storage

As estrogen fluctuates and gradually declines, fat storage patterns often shift toward the abdominal area. This isn’t because women suddenly start eating more. It’s because hormones influence where fat is preferentially stored. This is a physiological change, not a behavioural failure on your part.

Loss of muscle affects metabolism

From midlife onwards, women naturally lose muscle mass if it isn’t actively maintained. Muscle plays a key role in metabolic rate, insulin sensitivity, and how your body uses energy.

Less muscle means:

lower baseline energy needs
less metabolic flexibility
a body that responds differently to food

This is one reason past weight loss strategies often stop working.

Blood sugar regulation becomes less forgiving

Hormonal changes during perimenopause can reduce insulin sensitivity. This affects how efficiently carbohydrates are used for energy and how easily fat is stored.

This doesn’t mean carbohydrates are the problen, it means structure and balance matter more.

Stress and sleep play a bigger role

Perimenopause often overlaps with a demanding life stage. Work pressure, family responsibilities, cognitive load, and disrupted sleep all influence hormones that regulate appetite and fat storage.

When stress is high and sleep is poor, the body prioritises survival, not fat loss.

What Weight Gain in Perimenopause Is Not Caused By

It’s important to clear up a few common myths.

Weight gain during perimenopause is not usually caused by:

a “broken” metabolism
lack of discipline
not trying hard enough

And severe calorie restriction is not the answer.

Aggressive dieting often leads to further muscle loss, increased fatigue, and greater metabolic adaptation, which makes long-term progress harder, not easier.

What Actually Helps With Weight Loss in Perimenopause

The goal during perimenopause isn’t to fight your body. It's to support the systems that regulate weight.

Here’s what consistently helps.

Adequate protein to protect muscle

Protein plays a key role in preserving muscle mass, supporting metabolism, and regulating appetite. During midlife, protein needs are higher than many women realise.

Even distribution across meals matters more than occasional high-protein days.

Strength training to maintain metabolic health

Resistance training helps preserve muscle, supports insulin sensitivity, and improves body composition. You don’t need extreme programs. Consistent, progressive strength work a few times per week makes a meaningful difference.

Structured, balanced meals

Meals that include protein, fibre, and carbohydrates support steadier blood sugar and more predictable appetite. This isn’t about restriction. It’s about giving your body enough, regularly.

Sleep and stress support

Sleep and stress are not lifestyle extras. They are metabolic inputs.

Improving sleep quality and reducing chronic stress supports appetite regulation, energy levels, and hormonal balance in ways food alone cannot.

Sustainable energy intake

Weight loss during perimenopause works best with moderate, sustainable changes. Consistency matters more than intensity. Punishment backfires.

A final takeaway

Weight loss in perimenopause is influenced by real changes in hormones, metabolism, and lifestyle pressures, but it is not inevitable or hopeless.

When you understand what’s happening in your body, the path forward becomes clearer and far more manageable. Progress comes from working with your physiology, not against it.

If you want to lose that stubborn 5-10kg without giving up your favourite foods or cooking separate meals, I specialise in weight loss & perimenopause nutrition designed specifically for busy women. The first step is to book a FREE kickstart call. During the call, we will use my Better Balanced Framework to go through: