Why Weight Won’t Budge in Perimenopause (and What to Do About It)

If you are in your forties or fifties and wondering, “Why am I gaining weight when I eat well and look after myself?” you are not alone.

Perimenopause is a hormonal transition where your body starts responding differently to food, exercise, stress, and sleep. It is not about willpower, it is biology. Once you understand what is really driving the changes, you can work with your body instead of against it.

Why weight gain happens in perimenopause

Even if your diet has not changed, several shifts make fat, especially around the belly, harder to move:

• Declining oestrogen changes fat distribution, shifting it from hips and thighs to the waist.
  
  

• Lower insulin sensitivity means your body stores carbs as fat more easily.
  
  

• Muscle naturally decreases with age, slowing metabolism.
  
  

• Cortisol, the stress hormone, becomes harder to regulate and encourages fat storage.
  
  

• Leptin resistance develops, confusing appetite signals and making fat more difficult to release.
  
  

What actually works for weight in perimenopause

Build muscle and boost metabolism

Strength training two to three times per week is one of the most powerful tools in midlife. Every kilogram of muscle you maintain burns energy even at rest and improves blood sugar control. Pair this with protein at each meal, aiming for around 25 to 30 grams.

Eat Mediterranean and low inflammatory foods

A Mediterranean-inspired diet lowers inflammation and supports hormones. Fill your plate with colourful vegetables, oily fish, eggs, legumes if tolerated, extra virgin olive oil, nuts and seeds. Choose low glycaemic carbs such as quinoa, lentils, pumpkin, or berries and time them earlier in the day or around activity.

Reset cortisol

Even if you do not feel stressed, cortisol is often higher in perimenopause. Anchor your rhythm with morning sunlight and a short walk. Keep coffee before 11 am. Create a simple evening wind-down ritual such as journalling, stretching, or having a magnesium tea.

Support hormone balance

Sometimes diet and exercise are not enough. Bioidentical hormone therapy, thyroid support, or targeted supplements like berberine, inositol, and omega-3s with polyphenols can help, but need to be tailored individually.

It is not about restriction, it is about supply

One of the biggest mistakes women make in perimenopause is cutting calories harder. Restriction backfires by raising cortisol, slowing thyroid output, and worsening leptin resistance.

The better question to ask is: What does my body need to feel safe enough to let go of fat?

• Supply muscle through protein and resistance training.
  
  

• Supply hormones through healthy fats, good sleep, and stress support.
  
  

• Supply metabolism with smart carbs and micronutrients.
  
  

• Supply the nervous system with daily resets that calm cortisol.
  
  

When your body feels supported, fat loss happens as a side effect of balance, not punishment.

Ready to reset?

This September and October, I am hosting the ThriveHer LIFE Masterclass, a one-day, in-person event in Sydney, Melbourne, and the Gold Coast designed specifically for women in perimenopause and menopause.

You will walk away with:

• A personalised ThriveMap™ for your health, energy, and hormones
  
  

• Practical tools to manage weight, stress, and fatigue
  
  

• Clarity on your next steps, without overwhelm
  
  

Because thriving is not about doing more, it is about doing it differently.

Learn more and book your place here: www.ThriveHerLifeMasterclass.com

Final word

Perimenopause does not have to mean slowing down, gaining weight, or feeling out of control. With the right strategies, you can reclaim your metabolism, balance your hormones, and feel energised, clear, and confident again.

Your best life is just ahead.