Weight loss and lifestyle tips for perimenopause

Perimenopause is a time of transformation—a natural phase in a woman’s life that often comes with hormonal shifts, reduced metabolism, and changes in body composition. These changes can make weight loss feel more challenging, leaving you feeling frustrated or stuck. But here’s the good news: with the right lifestyle and dietary strategies, you can navigate this phase with confidence, grace, and vitality.

Here are five practical tips to support your weight loss journey during perimenopause:

1. Build Strength with Resistance Training

As hormone levels fluctuate, muscle mass naturally declines, which can slow your metabolism. Strength training 2–3 times a week can help counteract this. Whether it’s weightlifting, resistance bands, or bodyweight exercises, these activities not only boost your metabolism but also improve bone density—helping to prevent osteoporosis as you age.

2. Make Sleep a Priority

Hormonal changes during perimenopause can disrupt your sleep, but quality rest is crucial for weight loss and overall health. Poor sleep increases cravings, disrupts hunger hormones, and makes it harder to maintain energy. Focus on creating a calming evening routine: limit screens before bed, keep your bedroom cool and dark, and try relaxation techniques like meditation or deep breathing. Aim for 7–9 hours of restful sleep.

3. Manage Stress Wisely

Chronic stress increases cortisol levels, which can lead to weight gain, especially around your midsection. Incorporate stress-reducing practices into your daily life, like yoga, journaling, mindfulness, or spending time outdoors. Not only will this help with weight management, but it will also balance your mood and boost your energy.

4. Choose Protein and Fibre-Rich Foods

Hormonal changes can make you feel hungrier while slowing digestion. Combat this by building meals rich in protein and fibre. Protein helps stabilise blood sugar levels, curb cravings, and maintain muscle mass, while fibre promotes satiety and supports gut health. Add lean proteins like fish, eggs, or tofu, and load up on fibre-rich veggies, legumes, and whole grains.

5. Cut Back on Refined Carbs and Sugary Treats

During perimenopause, your body becomes more sensitive to blood sugar fluctuations, which can contribute to weight gain. Swap out refined carbs and sugary snacks for complex carbohydrates like quinoa, oats, or sweet potatoes. Pair these with healthy fats and proteins to stabilise blood sugar and keep cravings at bay.

Embrace the Opportunity for Change

Perimenopause may present unique challenges, but it’s also the perfect time to embrace a healthier, more intentional lifestyle. By incorporating these strategies, you’ll not only support your weight loss goals but also build a foundation for better health and well-being during this transitional phase and beyond.

If you’re ready to take control of your health, I’m here to help. Let’s create a personalised plan that works for you and ensures you thrive through perimenopause and into the next stage of your life. Small, consistent changes lead to lasting results—and you’re worth it.

To book visit www.ancavereen.com