Navigating weight loss during perimenopause and menopause can feel overwhelming, but with the right knowledge and approach, it’s entirely possible to achieve your goals. Your body is going through significant hormonal changes, which can affect how you gain or lose weight. However, understanding the importance of being in a calorie deficit—and how to maintain it—will set you on the right path.
Understanding the Calorie Deficit
A calorie deficit simply means consuming fewer calories than your body needs to maintain its current weight. When you're in a deficit, your body burns stored fat for energy, leading to weight loss. It sounds simple, but here's where things can get tricky: The exact number of calories you need to be in a deficit varies from person to person.
Everyone has a different metabolism and factors such as age, activity level, muscle mass and hormonal changes play a role in how many calories you burn. As you lose weight, your body’s calorie requirements change. This means that your calorie deficit may need to be adjusted over time to continue losing weight. If your weight loss has stalled, it could mean that your calorie intake is no longer in a deficit. Adjusting your portion sizes or increasing activity levels might be necessary.
Portion Control and Tracking Calories
To maintain a calorie deficit, portion control is essential. Even healthy foods can contribute to weight gain if consumed in large amounts. Tracking your food intake using a food diary or app can be an eye-opener, helping you identify areas where you may be eating more than you realise. Tools like Cronometer or MyFitnessPal can make this easier, but even simple mindful eating techniques, like paying attention to hunger and fullness cues, can help.
Remember, being in a deficit doesn’t mean you need to drastically restrict calories—small, manageable adjustments over time are more sustainable and healthier. Aiming for a modest deficit of around 300-500 calories per day can lead to a steady and healthy weight loss of about 0.5-1 kg per week.
Exercise: Cardio and Strength Training
Exercise plays a crucial role in the weight loss process, and for menopausal and perimenopausal women, both cardio and strength training are important.
Cardiovascular exercise like walking, running, cycling or swimming is great for burning calories and improving overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity cardio per week. However, strength training should not be overlooked. Building muscle is key, especially as we age, because muscle mass helps boost your metabolism and promotes fat loss even at rest.
Lifting weights or doing resistance exercises (such as bodyweight exercises, resistance bands or free weights) at least twice a week will help increase muscle mass and improve body composition. For many women in their 40s and beyond, strength training also helps reduce the risk of osteoporosis, supports joint health, and enhances overall strength and energy.
Non-Scale Victories
It’s easy to get caught up in the number on the scale, but non-scale victories (NSVs) are just as important. During perimenopause and menopause, your body may change shape in ways that the scale doesn’t reflect. You may notice clothes fitting better, increased energy levels, improved sleep or greater strength and endurance. These are all signs of progress.
Celebrate these victories and remind yourself that health is not just about the number on the scale—it’s about how you feel in your body and how strong and capable you are becoming.
Why You Might Not Be Losing Weight
If you're not seeing the weight loss you expect, the most likely reason is that you’re not in a calorie deficit. You might be eating more than you think or unknowingly consuming higher-calorie foods. Remember, weight loss isn’t just about what you eat—it’s about how much you eat.
Other factors can also come into play, such as stress, sleep, and hormonal imbalances, all of which can affect weight loss efforts. It's important to address any potential barriers to weight loss and keep in mind that weight loss during perimenopause and menopause may happen more slowly than in your younger years due to hormonal fluctuations.
Final Thoughts
Losing weight during perimenopause and menopause can be challenging, but it is absolutely achievable with the right mindset, consistency and approach. Focus on creating a sustainable calorie deficit through portion control, tracking your intake, and combining cardio with strength training. Don’t forget to celebrate your non-scale victories and remember that small, consistent changes lead to lasting results.
If you're not losing weight, check that you're truly in a deficit, and adjust your diet or activity levels as needed. Above all, be kind to yourself and embrace the changes your body is going through. You’ve got this!
At Aroha Fitness, I specialise in supporting women through perimenopause and menopause to reach their fitness and wellness goals. Whether it’s through personalised training, nutrition advice or mindset coaching, I’m here to guide you on your journey to a stronger, healthier version of yourself. If you’re ready to get started, don’t hesitate to reach out—I’d love to help you achieve your goals!
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