The Secret to Weight Loss in Perimenopause

If you’re in perimenopause and finding that weight loss feels harder than it used to, you’re not imagining it — and you’re certainly not failing.

Perimenopause can begin up to 10 years before you actually reach menopause, often catching women off guard. For many, unexplained weight gain — particularly around the middle — is one of the earliest and most frustrating signs that our bodies are changing.

This is one of the most common frustrations I hear from women at this stage of life. Whether someone is trying to shift 7lb or a few stone, the story is remarkably similar. You may be eating sensibly, staying busy, and doing your best to look after yourself, yet the weight creeps on regardless. The quick fixes that once worked in your 20s and 30s no longer shifts the needle on the scales, and trying harder often leaves you more exhausted than before.

The truth is simple: the rules for weight loss change in midlife. To see results, we need to stop fighting our bodies and start understanding them.

Why Weight Loss Changes in Perimenopause

From our early 40s onwards, women experience significant hormonal shifts. Ovulation becomes less regular, progesterone levels fall more quickly, and oestrogen fluctuates — often leaving women relatively oestrogen dominant. At the same time, other hormones involved in metabolism, stress, sleep and blood sugar regulation are also affected.

Weight gain at this stage is rarely about overeating alone. It is influenced by a network of factors, including:

• Oestrogen and progesterone imbalance

• Reduced thyroid function

• Increased cortisol from chronic stress

• Rising insulin levels and insulin resistance

• Disrupted sleep

• Changes in digestion and gut bacteria

• Gradual loss of muscle mass

  
  

When these systems are out of balance, the body becomes primed to store fat — particularly around the abdomen — regardless of calorie intake.

Hormones: The Missing Piece in Midlife Weight Loss

• Oestrogen and Progesterone -

As progesterone declines and oestrogen fluctuates, many women notice increased fat storage, bloating, fluid retention, breast tenderness, cravings and mood changes. These shifts can make weight management feel unpredictable and frustrating.

• Thyroid Hormones -

Your thyroid acts as your metabolic engine. In midlife, it often comes under increased pressure — especially when stress levels are high. Even subtle reductions in thyroid output can contribute to weight gain, low energy, constipation, low mood and that familiar sluggish feeling.

• Cortisol: The Stress Hormone -

By our 40s, many women are juggling demanding careers, family responsibilities, ageing parents and poor sleep. Chronic stress keeps cortisol elevated, signalling the body to store fat, particularly around the middle. This is not a personal failing — it’s biology.

• Insulin: The Fat Storage Hormone -

Insulin regulates blood sugar, but it also determines whether the body burns fat or stores it. As we age, our cells often become less sensitive to insulin, meaning higher levels are needed to do the same job. High insulin blocks fat burning and encourages fat storage, even if eating habits haven’t changed.

Why ‘Eat Less, Move More’ Stops Working

Many women respond to midlife weight gain by cutting calories and increasing exercise, but unfortunately, this approach often backfires.

• Under-eating raises stress hormones

• High-intensity exercise adds further strain to an already stressed system

• Poor recovery and sleep worsens hormonal imbalance

The result is more fatigue, more cravings and very little progress.

Once we enter the perimenopause phase, weight loss is no longer about restriction or punishment. It’s about regulation, nourishment and support.

Blood Sugar Balance: A Cornerstone of Success

One of the most effective shifts women can make in midlife is adopting a blood sugar–balancing, low glycaemic load approach to eating.

This doesn’t mean deprivation. In fact, it often means eating more nourishing foods — including adequate protein and healthy fats — while reducing refined carbohydrates and sugar.

Balancing blood sugar helps to:

• Lower insulin levels

• Reduce cravings and energy crashes

• Improve mood and concentration

• Support fat burning rather than fat storage

This approach focuses on real food: protein, vegetables, healthy fats, fibre-rich carbohydrates and minimally processed ingredients. When done properly, hunger reduces, and energy improves, making it far more sustainable than restrictive dieting.

Gut Health and Digestion Matter More Than You Think

Digestive health plays a surprisingly large role in midlife weight gain. Research shows that the balance of bacteria in the gut affects inflammation, blood sugar control and even how many calories we absorb from food.

An imbalance in gut bacteria can lead to bloating, discomfort, increased inflammation and greater fat storage. If you experience regular digestive symptoms — such as bloating, reflux, constipation or diarrhoea — this is an area that should not be overlooked.

Sleep: The Silent Saboteur

Sleep and weight are intimately linked. Regularly getting less than 7–7.5 hours of quality sleep disrupts hormones that regulate hunger and fullness, increasing appetite and cravings. Poor sleep also:

• Raises cortisol

• Increases insulin resistance

• Drives cravings for sugary and starchy foods

If weight loss is your goal in midlife, sleep is not optional. It is foundational.

Exercise: Choosing the Right Kind

More exercise is not always better. For many women in midlife — particularly those under chronic stress — intense, punishing workouts can do more harm than good.

Supportive movement often works better, including:

• Walking

• Strength and resistance training

• Pilates and yoga

• Dance-based exercise

Strength training is especially important for maintaining muscle mass, bone density and metabolic health as we age.

Reducing Hormone Disruptors

Many everyday personal care products contain chemicals that act like synthetic oestrogen in the body. These endocrine disruptors can interfere with hormone balance, place additional strain on detoxification pathways and contribute to weight gain.

Being mindful of what you put on your body is just as important as what you put in it — particularly during hormonal transition.

There is no magic pill for midlife weight loss. The real secret lies in understanding your unique hormonal landscape and supporting it with the right nutrition, lifestyle strategies and — when appropriate — personalised testing and supplementation.

Midlife is not a decline; it is the transition phase to a whole new chapter. And with the right support, it can be a time of renewed energy, confidence and wellbeing.

If weight loss feels harder than it used to, be kind to yourself. Your body isn’t broken — it’s asking for a different approach.

What's it like to work with me?

When I work with midlife women struggling with weight loss, we take a truly holistic approach that addresses all the factors I’ve discussed — from hormones and blood sugar to sleep, stress, digestion, and movement. We begin by assessing your current health and clarifying your goals, so I can design a personalised plan that takes you from where you are now to where you want to be. This isn’t just about food: alongside your tailored nutrition plan, I may recommend targeted health testing, evidence-based supplementation, and lifestyle strategies designed to support your hormones, metabolism, and overall well-being. Every step is guided by my expertise as a registered nutritional therapist, ensuring you have the knowledge, tools, and support to achieve sustainable, lasting results.

Email donna at contact@donnapetersnutrition.co.uk to find out more.