Why You're Not Losing Weight in Perimenopause & Menopause (and What to Do Instead)

If you feel like weight loss has become almost impossible since hitting your 40s or 50s, you're not imagining it. Perimenopause and menopause bring a cascade of hormonal shifts that can make shedding kilos feel like an uphill battle. But here’s the good news: it’s not just about working harder—it's about working smarter.
Let’s dive into what’s happening in your body and how you can reset your approach with sustainable strategies that actually work

How Hormones Sabotage Your Weight Loss Efforts

During perimenopause and menopause, the levels of key hormones like oestrogen, progesterone, and testosterone begin to fluctuate and eventually decline. These hormonal changes affect your weight in several interconnected ways:

1. Slowing Metabolism

Oestrogen helps regulate your metabolic rate. As oestrogen levels drop, your metabolism naturally slows down, meaning your body burns less energy at rest. You may find that eating the same foods or doing the same exercise routine now leads to weight gain where it didn’t before. On average, women lose about 2–3% of muscle mass per decade after age 30, accelerating after menopause—and less muscle means a slower metabolism.

2. Increased Insulin Resistance

Declining oestrogen impacts how your cells respond to insulin, the hormone that helps shuttle glucose out of the blood and into your cells. This can make your body more insulin-resistant, meaning it stores more fat—especially around the abdomen—and struggles to regulate blood sugar.

High insulin levels also make it much harder to tap into fat stores for energy, so fat loss stalls even with significant effort.

3. Changes in Fat Distribution

Even if you haven’t gained much weight overall, you might notice your shape changing. Fat is more likely to accumulate around your midsection, often referred to as “menopause belly.” See my previous blog on the menopause belly here.

This visceral fat is not just a cosmetic issue—it’s linked to increased risks for cardiovascular disease and type 2 diabetes.

4. Disrupted Hunger and Fullness Signals

Fluctuating oestrogen and progesterone levels can disrupt ghrelin and leptin—the hormones that regulate hunger and satiety. You might feel hungrier more often, crave quick-energy foods like sugar and refined carbs, and find it harder to feel full after meals.

5. Mood and Sleep Disturbances

Menopause often brings sleep issues, increased anxiety, and mood swings. Poor sleep alone can increase cravings, reduce willpower, and raise cortisol levels—leading to weight gain without any major changes in diet.

Common Mistakes Women Make in Perimenopause and Menopause

If you're struggling, you’re certainly not alone. Many women unknowingly adopt strategies that can backfire during this life stage. Here’s where things often go wrong:

1. Drastically Cutting Calories

It’s tempting to think that eating far less will fix the problem. But slashing your calories too much causes your metabolism to slow even further. Your body perceives a famine and responds by conserving energy, breaking down muscle for fuel, and holding onto fat stores. Plus, extreme calorie restriction increases hunger hormones, setting you up for overeating later.

2. Overdoing Cardio and Ignoring Strength Training

Many women double down on cardio, thinking that running longer or hitting more spin classes will burn off fat. While cardio has cardiovascular benefits, too much cardio can raise cortisol, the stress hormone that promotes abdominal fat storage. Meanwhile, neglecting strength training speeds up muscle loss, further slowing your metabolism.

3. Ignoring the Importance of Protein

Protein needs actually increase as we age, yet many women don’t eat enough. Adequate protein helps maintain muscle mass, supports metabolic health, and promotes satiety—helping you feel fuller for longer.

4. Skimping on Sleep

Sleep is not a luxury—it’s a metabolic necessity. Chronic sleep deprivation disrupts the balance of hunger and fullness hormones, raises cortisol, and increases insulin resistance. All of these factors make weight management significantly harder.

5. Underestimating the Impact of Stress

In midlife, you might be managing teenagers, aging parents, career pressures, or financial concerns—all significant stressors. Chronic stress elevates cortisol levels, which not only makes you hungrier but encourages your body to store fat, particularly around the middle.

6. Believing It's "All Downhill" from Here

One of the biggest mistakes? Giving up and believing that weight gain is inevitable. It’s not. Your body is changing, yes, but with the right knowledge and strategies, you can absolutely regain control over your weight, energy, and health.

Sustainable Strategies That Actually Work

The key to losing weight during perimenopause and menopause isn’t about harsh diets or punishing exercise routines. It’s about working with your changing biology rather than against it. Here’s what actually moves the needle:

1. Strength Training is Non-Negotiable

Building and maintaining muscle is essential for keeping your metabolism humming. Aim for 2–3 full-body strength sessions per week, focusing on major muscle groups. You don’t have to lift heavy weights at first—bodyweight exercises, resistance bands, or light dumbbells are great starting points and build up from there.

2. Prioritise Protein at Every Meal

As we age, our protein needs increase, but many women don't adjust their intake. Eating protein with every meal helps preserve lean muscle mass, boosts metabolism, supports recovery from exercise, and helps control appetite by keeping you fuller for longer. Good sources of protein include eggs, fish, poultry, lean meats, legumes, tofu, and natural yogurt.

Tip: Aiming for around 25-30 grams of protein per meal is a good starting point for most women.

3. Support Blood Sugar Balance

Keeping blood sugar levels stable helps prevent energy crashes, cravings, and fat storage. Focus on eating balanced meals with protein, healthy fats, and fibre-rich carbohydrates like vegetables, legumes, and whole grains. Minimise high-sugar, highly processed foods that cause blood sugar spikes and crashes (and that includes alcohol!).

4. Manage Stress and Prioritise Sleep

Chronic stress and poor sleep are two of the biggest hidden saboteurs of weight loss during menopause. Build daily stress-reduction practices into your routine—even just 5–10 minutes can make a difference. Breathwork, meditation, journaling, and walking in nature are simple but powerful tools - whatever works for you is best!

Protect your sleep by setting a calming evening routine and maintaining consistent sleep-wake times. If you are being disturbed by night sweats or anxiety they should be addressed, so reach out for help with them!

5. Focus on Sustainable, Nourishing Habits

Forget the "quick fix" mentality. Sustainable fat loss comes from building consistent habits—not from crash diets or endless deprivation. Focus on adding more nourishing foods, joyful movement, and moments of rest into your life rather than focusing only on restriction.

Adjust Your Expectations

Your body is different now, and that’s okay. Focus on body composition, strength, energy, and overall health—not just the number on the scale.

A Gentle Reminder

Perimenopause and menopause are not just about surviving this stage of life—they’re about thriving.
The strategies that worked for you in your 20s likely won’t serve you now. But with the right adjustments, you can feel vibrant, strong, and confident again.

Ready to Feel Like You Again?

Let’s take the guesswork out of your midlife weight loss journey.

Book your free 20 minute clarity call and

• Let’s talk about your next steps.

• Or learn more about the Metabolic Balance Personalised Nutrition Program

Judy