How to Lose Weight During Perimenopause: Expert-Backed Tips for Women Over 40
Perimenopause can feel like a mystery wrapped in a hormone-fueled roller coaster. Your body’s changing, your sleep’s disrupted, and despite your best efforts, that stubborn belly fat won’t budge. If you’re frustrated and feeling stuck, you’re not alone.
The good news? With the right science-backed strategies—from understanding your hormones to tailoring your workouts—you can feel stronger, leaner, and more in control. Let’s dig into some realistic, expert-approved tips to help you lose weight and feel great (ish) during perimenopause.
What’s Really Happening During Perimenopause?
According to Dr. Jen Gunter, OB/GYN and author of The Menopause Manifesto, perimenopause is a transition that can start as early as your 30s or 40s. Your estrogen and progesterone levels fluctuate wildly, which can lead to:
Increased fat storage (especially around the belly)
Decreased muscle mass
Slower metabolism
Sleep disturbances
Mood swings and cravings
Dr. Gunter emphasizes that these changes are biological, not moral failings. "Weight gain is common—but not inevitable," she says. “It’s not about 'eating less and moving more’—it’s about working with your changing physiology.”
Nutrition Tips to Support Weight Loss
Instead of restrictive diets, focus on nutrient timing and quality. Here are Dr. Gunter’s and Dr. Sims’ best tips:
1. Prioritize Protein
Aim for 30–40g of protein per meal to help build and maintain muscle mass.
Include lean meats, eggs, tofu, Greek yogurt, or legumes.
Protein also keeps you full and supports a stable insulin response.
2. Balance Blood Sugar
Reduce processed carbs and focus on complex carbs (quinoa, oats, sweet potatoes).
Add fiber-rich veggies to every meal.
Avoid grazing—give your body time to manage insulin levels.
3. Limit Alcohol
It interferes with estrogen metabolism and disrupts sleep, making weight loss harder.
Save it for special occasions or opt for mocktails.
4. Don’t Under-Eat
Dr. Sims warns that chronic calorie restriction can backfire, slowing your metabolism and increasing cortisol. “You can’t starve yourself into a better hormonal state,” she says.
Exercise: The Smart Way for Perimenopausal Women
Lift Heavy to Build Lean Muscle
Dr. Stacy Sims recommends women over 40 shift focus to resistance training at least 3x per week. Why?
Muscle mass = higher metabolism
Strength training combats age-related sarcopenia (muscle loss)
It improves insulin sensitivity
Caroline Girvan’s programs (like Iron Series or Epic Heat) are perfect: short, efficient, and strength-focused. No gym needed—just dumbbells and commitment.
Incorporate HIIT (High-Intensity Interval Training)
Do 2 short HIIT sessions per week (e.g., 20–30 minutes).
Boosts fat-burning and cardio health without stressing your system like long endurance cardio.
Don’t Skip Recovery and Mobility
Include yoga, stretching, or Pilates once a week.
Recovery isn’t laziness—it’s hormone-supportive!
Lifestyle & Hormone Support Tricks
Sleep Like It’s Your Job
Poor sleep is a weight loss killer. Aim for 7–8 hours/night. Tips:
Use a sleep mask or blackout curtains
Keep your room cool
Magnesium glycinate before bed may help (ask your doctor)
Manage Stress Like a Pro
Chronic stress = elevated cortisol = belly fat.
Try breathwork, journaling, or 10-minute walks after meals.
Remember: boundaries are a weight loss tool!
Try Time-Restricted Eating (TRE)
12:12 or 14:10 eating windows may support insulin sensitivity.
Not about skipping meals—just aligning them with circadian rhythm.
Final Thoughts: You’re Not Broken
Dr. Jen Gunter says it best: “Perimenopause isn’t a disease to fix—it’s a stage to understand.” Your body is changing, yes—but with smart choices and patience, you can lose weight and feel amazing.
Focus on strength over skinny, resilience over restriction, and progress over perfection.
Resources:
The Menopause Manifesto by Dr. Jen Gunter
Next Level by Dr. Stacy Sims