Perimenopause and menopause will happen to every woman, and it is often accompanied by frustrating weight gain that feels impossible to shift. Many women find that the methods that worked in their 20s and 30s—cutting calories, increasing exercise, or following the latest diet trend—no longer deliver results. But here’s the good news: sustainable weight loss in perimenopause doesn’t require calorie counting or restrictive eating.
By focusing on perimenopause nutrition, supporting hormone balance, and nourishing your body with the right foods, you can achieve a healthier weight without the stress of tracking every bite. This article will explore how your hormones impact weight during perimenopause and how you can lose weight naturally by adopting a hormone-balancing diet.
Why Does Weight Gain Happen During Perimenopause?
Perimenopause is the phase leading up to menopause, typically starting in a woman’s 40s (though it can begin earlier). During this time, hormonal fluctuations—especially in oestrogen, progesterone, testosterone, insulin, and cortisol—can significantly impact metabolism, appetite, and fat storage.
Here’s how these hormones influence weight:
Oestrogen declines and fluctuates – This can lead to increased fat storage, particularly around the belly.
Progesterone decreases – Low progesterone can contribute to water retention and bloating.
Testosterone levels decline – Lower testosterone may contribute to muscle loss and a slower metabolism, making it harder to maintain a lean body composition. Low testosterone may also influence insulin resistance.
Insulin resistance increases – Changes in insulin sensitivity make it easier to gain weight, particularly from processed carbs and sugar.
Cortisol (the stress hormone) rises – Chronic stress raises cortisol levels, leading to increased belly fat and cravings for sugary or fatty foods.
Since hormonal changes are the root cause of weight gain, the best approach isn’t cutting calories—it’s eating in a way that supports hormone balance.
Step 1: Prioritise a Hormone-Balancing Diet
Instead of focusing on restriction, think about nutrient-dense foods that nourish your body and support hormone function. The goal is to keep blood sugar stable, reduce inflammation, and provide essential nutrients for hormone production.
Best Foods for Perimenopause and Weight Loss
Protein-Rich Foods for Metabolism and Muscle Maintenance
Wild-caught fish (salmon, sardines, mackerel)
Animal protein, chicken, turkey, beef, pork and eggs
Lentils, chickpeas, tempeh, and tofu
Greek yogurt and cottage cheese
Nuts and seeds (almonds, chia, flaxseeds)
Protein helps preserve muscle mass, which naturally declines during perimenopause, leading to a slower metabolism. Eating protein with every meal also keeps you full longer and stabilises blood sugar.
Healthy Fats for Hormone Production
Avocados
Extra virgin olive oil
Nuts and seeds
Fatty fish
Coconut oil
Healthy fats are essential for nutrition for hormone balance because hormones are made from fat. They also help reduce cravings and promote satiety.
Fibre-Rich Foods to Support Digestion and Blood Sugar
Vegetables (broccoli, kale, spinach, Brussels sprouts)
Berries (blueberries, raspberries, blackberries)
Legumes (lentils, black beans, chickpeas)
Whole grains (quinoa, brown rice, oats)
Fibre slows the absorption of sugars into the bloodstream, preventing insulin spikes and crashes that lead to cravings and weight gain. It also supports gut health, which plays a crucial role in perimenopause nutrition.
Phytoestrogen-Rich Foods for Natural Oestrogen Support
Flaxseeds
Soy (organic tofu, tempeh, edamame)
Sesame seeds
Lentils
These foods contain plant compounds that help balance oestrogen levels naturally, reducing some of the symptoms of perimenopause.
Hydrating Foods
Lemon water
Herbal teas (peppermint, chamomile, dandelion)
Leafy greens
Cucumbers and celery
Hydration is key for detoxification and hormone balance. Reducing caffeine and alcohol can also help support liver function, which is essential for metabolising excess oestrogen.
Step 2: Manage Blood Sugar for Weight Loss
Blood sugar imbalances can lead to increased fat storage, energy crashes, and cravings. Instead of counting calories, focus on balancing blood sugar naturally:
✅ Start your day with protein and healthy fats – A breakfast of eggs and avocado or Greek yogurt with nuts helps stabilise blood sugar and reduces cravings later in the day.
✅ Avoid ultra-processed carbs and sugars – Instead of white bread, pastries, and sugary snacks, choose whole grains, fruits, and fibre-rich foods.
✅ Follow the "protein, fibre, fat" rule for every meal – Every meal should include a balance of protein, fibre, and healthy fats to prevent blood sugar spikes.
✅ Reduce snacking – Frequent snacking can cause insulin levels to stay elevated, making weight loss harder. Instead, eat satisfying meals that keep you full for longer.
Step 3: Reduce Stress and Support Cortisol Balance
Chronic stress leads to increased cortisol, which promotes belly fat storage. Managing stress is just as important as what you eat.
Simple Ways to Lower Cortisol
Prioritise sleep – Aim for 7-9 hours of quality sleep per night. Poor sleep increases cravings and disrupts hormone balance.
Practice deep breathing or meditation – Just 5-10 minutes of mindfulness can lower cortisol.
Move your body – Gentle exercise like walking, yoga, or strength training is best. Over-exercising can actually increase cortisol.
Spend time outdoors – Nature has been shown to lower stress hormones.
Step 4: Strength Train for Metabolism and Muscle Health
One of the best ways to lose weight in perimenopause is strength training. Muscle mass naturally declines with age, slowing metabolism. Lifting weights 2-3 times per week helps:
✅ Preserve lean muscle and keep metabolism high
✅ Reduce belly fat by improving insulin sensitivity
✅ Improve bone density and reduce osteoporosis risk
If you're new to strength training, start with bodyweight exercises or light dumbbells, gradually increasing intensity.
Step 5: Optimise Gut Health for Weight Loss and Hormone Balance
Gut health plays a major role in nutrition for hormone balance. An unhealthy gut can lead to bloating, inflammation, and weight gain. Support your gut by:
Eating probiotic foods (fermented foods like kimchi, sauerkraut, and kefir)
Including prebiotic foods (onions, garlic, leeks, bananas, asparagus)
Reducing processed foods and artificial sweeteners, which can disrupt gut bacteria
A healthy gut improves digestion, reduces bloating, and helps with oestrogen metabolism, all of which support weight loss.
Final Thoughts: Sustainable Weight Loss in Perimenopause
Losing weight in perimenopause doesn’t have to mean calorie counting or restrictive dieting. By focusing on perimenopause nutrition, choosing the best foods for perimenopause, and supporting hormone balance, you can achieve lasting, sustainable weight loss.
Rather than obsessing over numbers, shift your mindset to nourishing your body, stabilising blood sugar, managing stress, and building strength. These habits will not only help with weight loss but also improve energy, mood, and overall well-being during perimenopause and beyond.
Are you ready to embrace a way of eating that works with your body, not against it? Start with small, manageable changes, and celebrate the progress along the way!
Would you like a personalised perimenopause nutrition plan? Let’s chat, click here to book in a free, no obligation chat.
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