Should I diet during perimenopause? 6 tips for effective long-term weight loss

But, while calorie cutting might help you initially shed pounds, it’s not a lasting solution. In fact, around 80% of these diets fail, with the lost weight often creeping back on over time.¹

“The key to managing weight during perimenopause isn’t about fad diets and deprivation; it’s about understanding how hormonal changes impact your body and then applying sustainable lifestyle changes that bring about real change,” says physiologist Dr Emma Ross.

To help you on your way, she shares her golden rules for approaching perimenopausal weight management in a safe and sensible way.

Changes to your body shape are normal and natural during this life phase. Around 50% of women gain weight during perimenopause, often up to 10 kilos – about a stone and a half, or roughly one dress size.^{2 3} This is down to several key factors...

“Muscle is important because it burns more calories at rest than fat does. So, when you lose muscle, your metabolism slows down, meaning your body burns fewer calories overall. This makes it easier to regain weight when you go back to your normal eating habits.”

On top of this, changes to hormones during perimenopause can compound weight gain, making it harder to stay trim. “Fluctuations in oestrogen can affect how your body stores and lays down fat, especially around the tummy area,” she adds.⁵

The takeaway here? Quick fixes aren’t effective in these years. “What worked in your 20s might not yield the same results now,” says Dr Ross. “Instead of dieting harder, it’s about establishing lifelong habits which keep you healthy and which you can continue to do as a matter of course, without feeling deprived, restricted or unnaturally hyper-focused on what you are eating.”

Instead of obsessing over the calorie content in each ingredient, focus instead on manageable tweaks like trimming portion sizes, sticking to regular mealtimes and being mindful of all-day snacking.

“Research has found that consistent weightlifting is one of the best ways to both build muscle and boost your metabolism, so you burn more calories at rest.”⁶

A recent 2023 study⁷ on 41 healthy middle-aged women found that a 20-week resistance training programme both significantly increased muscle mass and reduced fat in the participants who were transitioning through perimenopause.

“Cutting carbs from your diet can speed up muscle loss, which you definitely want to avoid,” says Dr Ross.

“Just make sure you’re still getting essential nutrients like calcium and vitamin D from other sources.”

As a blanket rule, the British Menopause Society recommends a daily vitamin D supplement of 10mcg (400 IU) for all women in perimenopause to keep bones strong and healthy.²

To get off the all-day rollercoaster, think about introducing some protein-rich options instead. “Protein helps reduce cravings and maintain muscle mass, which helps us to maintain a healthy metabolism,” says Dr Ross. Greek yoghurt with nuts, a boiled egg or hummus with veggie sticks are all great between-meal choices.

“Alcohol can add to weight gain, and it can disrupt your metabolism and sleep too,” warns Dr Ross. If you enjoy the ritual of unwinding with an evening tipple, try replacing your post-work nightcap with a sugar-free kombucha or alcohol-free beer.

If managing weight during perimenopause feels overwhelming, focus on incorporating one healthy habit at a time, like adding regular strength training sessions into your week, before tackling other changes.

While your GP could help with discussions around the symptoms of perimenopause and how to manage them, they might not always have the specific insights needed for navigating weight and hormonal changes during perimenopause. A dietitian with expertise in this area can offer targeted advice and strategies to get you back on track. With the right support, you can see changes to your health and wellbeing that last.

“Staying healthy is a marathon, not a sprint,” assures Dr Ross. If things don’t go as planned, just reset and keep moving forward.

For more ideas on taking care of your body during this changing time, check out Does perimenopause cause belly fat – and what can I do to combat it?