5 Key Strategies for Weight (and fat) Loss in Perimenopause
Perimenopause can bring on unexpected changes—extra weight around the belly, low energy, and feeling like your body isn’t responding the way it used to. But the great news is, you can regain control, feel strong, and manage your weight! Here are 5 game-changing strategies to help you optimise your health and weight loss during this time:
1. Increase Your Daily Step Count 🚶♀️
It may seem simple, but walking more each day is one of the easiest ways to support weight loss. Aim for 8,000-10,000 steps daily (or around a 30% increase on your current step count) to boost metabolism and keep blood glucose steady. In particular, walking for 5-10 minutes post meals has been proven to balance blood sugar and improve insulin resistance – in turn reducing your susceptibility for fat storage. Plus, walking is a fantastic way to reduce stress—another key factor in hormonal balance!
2. Eat More Protein 🥩
As you age, muscle mass declines, making it harder to maintain a lean body. Protein is your secret weapon! Not only does it support muscle, but it also keeps you fuller for longer and helps regulate blood sugar levels. Try to include high-quality protein at every meal.
3. Aim for 3 Meals Per Day 🍽
If you daily eating routine is a little ‘all over the place’, then we recommend stripping it back to 3 meals per day. Skipping meals or grazing all day can send your blood sugar into a rollercoaster, leading to cravings, energy slumps and over (or under) consumption of calories. Stick to three macro balanced meals a day that include protein, healthy fats, and fiber-rich carbs to keep your energy steady and hormones balanced. Yes, you can add a smoothie or a snack if there is a long time between meals or you have a higher training load and need an extra nutrient boost, but don’t overcomplicate it!
4. Prioritise Strength Training 🏋️♀️
Shift your focus from just weight loss to building strength, and you’ll see faster, more sustainable results. Muscle is a highly metabolic tissue, meaning the more of it you have, the more calories you burn—even at rest! This long-term approach not only boosts fat loss but also strengthens your joints, bones, and overall power. Plus, muscle is denser than fat, so it creates a leaner, more toned appearance. Training for strength supports better energy balance and hormone regulation, helping you see faster, more sustainable results!
5. It’s All Connected ⚡️
Sleep, stress, nutrition, exercise—it all plays a part in how your body responds. By focusing on lifestyle shifts that support your body, you’ll start to see changes in your weight and energy. Remember, this isn’t about working harder; it’s about working smarter with your body, not against it.
Stripping back all the complicated health advice and following these 5 strategies consistently, will help you reach your goals and see incredible results. This is NOT a quick fix, these are simple lifestyle swaps and strategies that you won’t just do for a short period of time, but that you will be able to maintain for life.
Want to know more about how we can help you get you there? We got you girl!
- Watch our Masterclass with Nutrition Expert Carissa Mason, where we deep dive on this exact topic and share out 3 Step Blueprint to managing weight and stress in peri. Sign up to the masterclass HERE
- Or if you are ready to launch and want a done-for-you program – with all the guess work taken out, to start making these simple changes today – click here to learn more about our 4 Week Peri Nutrition Reboot Program. This program is designed to help women approaching their 40’s and beyond – manage their weight, balance their hormones and achieve sustainable results through balanced nutrition, simple lifestyle swaps and ongoing support and guidance from Anna & Em and Women’s Clinical Nutritionist, Carissa Mason.
If you have any queries or wanted to reach out, you can contact us at hello@soulsisterhealth.com.au.
Anna & Em x
