Struggling to Get Lean in Perimenopause? What Actually Works (and Why)

If you’re in your late 30s, 40s, or early 50s and finding it harder to get lean — despite “doing all the right things” — you’re not imagining it.

Perimenopause changes the rules.

The strategies that once worked (eating less, pushing harder, doing more cardio) often stop delivering results. Worse, they can backfire — increasing fatigue, cravings, stress, and stubborn fat.

Getting lean in perimenopause isn’t about trying harder. It’s about working with your hormones instead of against them.

Here’s what’s really happening — and what actually works.

1. Extreme Dieting Backfires in Perimenopause

In earlier years, aggressive calorie cuts may have led to quick results. In perimenopause, the same approach often does the opposite.

As estrogen and progesterone fluctuate, your body becomes more sensitive to stress. Severe restriction sends a “threat” signal to your nervous system, driving up cortisol — the primary stress hormone.

Elevated cortisol can:

• Slow your metabolism

• Increase fat storage (especially around the midsection)

• Trigger intense cravings and rebound overeating

• Disrupt sleep and recovery

  
  

Instead of extremes, women in perimenopause respond far better to an 80/20 approach:

• Mostly nourishing, balanced meals

• Enough fuel to support training and recovery

• Flexibility that keeps stress low and consistency high

  
  

At this stage of life, consistency beats restriction every time.

2. Calories Aren’t the Whole Story Anymore

Fat loss during perimenopause is less about how little you eat and more about what your body is getting.

Three nutrients become especially important:

Protein

Supports muscle mass, which naturally declines with age. More muscle means:

• Higher resting metabolism

• Better blood sugar control

• Improved strength and joint health

  
  

Fibre

Helps stabilise blood sugar, supports gut health, and reduces cravings and energy crashes.

Micronutrients

Iron, magnesium, B-vitamins, and omega-3s all play roles in energy, mood, recovery, and hormonal balance.

When these are missing, fat loss stalls — even if calories are low.

In perimenopause, undernourishment often looks like discipline but behaves like stress inside the body.

3. Daily Movement (NEAT) Matters More Than You Think

Many women assume they need longer or harder workouts to get lean. In reality, non-exercise activity thermogenesis (NEAT) often plays a bigger role.

NEAT includes:

• Walking

• Standing

• Light daily movement

• Household activity

  
  

Why NEAT is powerful during perimenopause:

• Lowers stress hormones

• Improves insulin sensitivity

• Supports fat loss without exhausting the nervous system

  
  

Long, intense workouts layered on top of high life stress can increase fatigue and inflammation. Daily movement supports fat loss without triggering a stress response.

Think of structured workouts as the stimulus — and daily movement as the foundation.

4. Fat Loss Is No Longer Linear — and That’s Normal

One of the biggest mindset shifts in perimenopause is accepting that progress won’t be steady week to week.

Hormonal fluctuations mean:

• Plateaus are common

• Measurements may change before the scale does

• Some weeks feel strong, others feel heavy

  
  

This doesn’t mean the plan isn’t working.

Fat loss often happens in waves, not straight lines. The women who succeed long term are the ones who stay consistent during the “slow” weeks — continuing to eat well, move regularly, and train for strength even when progress feels invisible.

In perimenopause, patience is part of the strategy.

5. Sleep Is a Fat-Loss Tool, Not a Luxury

Sleep is often the first thing sacrificed — and one of the biggest reasons fat loss becomes difficult.

Poor sleep:

• Increases hunger hormones

• Worsens cravings

• Raises cortisol

• Impairs muscle recovery

• Encourages fat storage

  
  

It can also worsen perimenopausal symptoms like night sweats, hot flashes, and mood changes.

For women in perimenopause, sleep is non-negotiable. It’s one of the most powerful fat-loss tools available.

Supporting sleep may mean:

• Earlier bedtimes

• Adjusting training intensity

• Eating enough to avoid night-time wake-ups

• Creating calming evening routines

  
  

Recovery drives results at this stage.

Getting Lean in Perimenopause: The Bigger Picture

If there’s one takeaway, it’s this:

Getting lean in perimenopause isn’t about doing more. It’s about doing what works with your hormones, not against them.

That means:

• Eating enough — not less

• Prioritising strength over endless cardio

• Moving daily without exhausting yourself

• Accepting non-linear progress

• Treating sleep and recovery as essential

  
  

Your body isn’t broken. It’s changing — and it deserves a strategy that respects that.

FAQs About Getting Lean in Perimenopause

Why is belly fat harder to lose in perimenopause?

Hormonal fluctuations increase cortisol sensitivity and insulin resistance, making fat loss — especially around the midsection — more complex.

Should women in perimenopause eat fewer calories?

Often no. Undereating can raise stress hormones, slow metabolism, and worsen fatigue and cravings.

Is strength training better than cardio during perimenopause?

Strength training protects muscle mass, supports metabolism, improves insulin sensitivity, and helps counter age-related muscle loss — making it especially effective in perimenopause.

Why do plateaus last longer during perimenopause?

Hormonal shifts affect fluid retention, recovery, and fat storage. Plateaus are normal and don’t mean progress has stopped.