Midlife Balance
5 Things to Stop Doing If You Want to Lose Weight in Perimenopause or Menopause
If you’ve found yourself thinking that you’re doing all the right things, but nothing is working anymore. You’re not alone.
For a lot of women, menopause and perimenopause feel like the moment when the rules suddenly change without notice. The workouts that used to melt weight off now leave you exhausted. Eating less somehow leads to more belly fat. And motivation? Let’s just say it doesn’t hit the same when you’re tired, hot, and waking up at 3 a.m.
Here’s the truth: menopause weight loss isn’t about trying harder. It’s about stopping the things that are quietly working against your hormones.
Let’s talk about five of them.
1. Stop Eating Less to “Fix” Weight Gain
This one is tough, because diet culture taught us that weight gain means we need to cut back. Fewer calories. Smaller portions. More restraint.
But in menopause, chronic undereating can actually make weight loss harder. When you consistently eat too little, your body perceives stress. That stress raises cortisol, which is already more sensitive during menopause. Elevated cortisol encourages your body to hold on to fat, especially around the belly.
On top of that, undereating can:
Slow your metabolism
Worsen sleep
Increase cravings
Drain your energy
Instead of eating less, the focus needs to shift to eating enough of the right things -- fiber-rich plants, adequate protein, healthy fats, and foods that stabilize blood sugar.
Weight loss in menopause comes from nourishment, not deprivation.
2. Stop Over-Exercising (Especially to “Earn” Food)
If your workouts have become a form of punishment, this one’s for you.
More exercise is not always better during menopause. In fact, excessive cardio, HIIT every day, or pushing through exhaustion can increase inflammation and stress hormones, making fat loss even more difficult.
Your body in this season needs:
Strength training to support muscle and metabolism
Gentle movement like walking, yoga, or Pilates
Recovery days (yes, they count)
Exercise should leave you feeling strong and energized, not depleted and ravenous.
If you’re exercising harder than ever and gaining weight, it’s not because you’re not disciplined, it’s because your body is asking for a different approach.
3. Stop Ignoring Sleep and Stress
You can eat “perfectly” and work out consistently, but if sleep and stress are off, weight loss will feel impossible.
During menopause, hormonal shifts make sleep more fragile and stress more impactful. Poor sleep raises hunger hormones, increases cravings for quick energy foods, and reduces insulin sensitivity.
Meanwhile, unmanaged stress tells your body it’s not safe to let go of stored energy (fat). Weight loss in menopause isn’t just about food, it’s about regulation.
That means:
Creating a wind-down routine
Reducing late-night scrolling
Eating in a way that supports stable blood sugar
Saying no to the idea that burnout is normal
This isn’t about doing more. It’s about protecting your nervous system.
4. Stop Expecting Menopause Weight Loss to Look Like It Used To
One of the most frustrating parts of menopause is the comparison game.
“I used to lose five pounds in a month.”
“I never had to think about this before.”
“Why is it so slow now?”
Here’s the gentle reframe: your body isn’t failing, it’s transitioning. Menopause weight loss is often:
Slower
Less linear
More subtle at first
And that’s okay. In this season, progress might look like:
Clothes fitting better
Fewer cravings
More energy
Better sleep
Reduced bloating and inflammation
When you stop expecting your body to behave like it did at 35, you can finally start working with it instead of against it.
5. Stop Trying to Do This Alone
This may be the most important one. So many women try to navigate menopause the same way they handled everything else, quietly, independently, and by pushing through.
But menopause isn’t a willpower problem. It’s a support problem.
You’re managing:
Hormonal changes
Metabolic shifts
Stress, responsibilities, and expectations
A body that’s asking for something different
Trying to figure it all out on your own often leads to frustration, inconsistency, and self-blame.
This is why community, guidance, and ongoing support matter so much during menopause. Not a quick plan. Not a rigid program. But steady, compassionate support that adapts as your body does.
A Kinder Way Forward
If weight loss feels harder in menopause, it’s not because you’re doing something wrong, it’s often because you’re still doing things that used to work but no longer serve you.
When you stop:
Undereating
Over-exercising
Ignoring stress and sleep
Comparing your body to the past
Going it alone
You create space for something better.
A gentler, smarter approach that supports your hormones, metabolism, and whole life, not just the number on the scale.
And that kind of support? It’s exactly what so many women have been missing.
If this resonated, stay close. Something new is coming to help you navigate perimenopause and menopause with more ease, clarity, and support—together.
