How to lose weight during perimenopause (without fighting your body)

During perimenopause, several mechanisms combine:

• The decline in oestrogen promotes fat storage around the abdomen and changes how energy is expended at rest[1].
• The gradual loss of muscle mass, which naturally declines with age, reduces basal energy expenditure: less muscle means fewer calories burned, even at rest[2].
• Insulin sensitivity decreases, which can promote cravings and make fat storage easier[3].
• Cortisol, the stress hormone, tends to increase with age and can disrupt metabolic balance when it remains chronically elevated[4].
• Thyroid function may slow down in some women, affecting overall energy levels[5].

As a result, strategies that worked before (typically: eating less and moving more) are no longer as effective. It is not so much that you are doing things wrong. It is your body that has changed!

Rather than fighting your body, you can choose to support it during this transition phase. Two approaches are particularly effective for getting things moving again: maintaining your muscle and managing your fuel better.

Muscle, your metabolic engine

Muscle is the tissue that uses the most energy at rest. The more you have, the higher your baseline energy expenditure, even without additional effort. From perimenopause onwards, however, muscle mass tends to decline more quickly if nothing is done to preserve it.

Two pillars help maintain it:

• Strength training (with or without weights, two to three times a week) is particularly effective at this stage of life, both for preserving muscle and supporting insulin sensitivity.
• Adequate protein intake at every meal, to provide the body with the raw materials needed for muscle maintenance.

This is particularly where creatine for women also has its place. This compound, naturally present in the body and synthesised from amino acids, is studied for its role in supporting muscle function, alongside regular physical activity[6].

Optimising your fuel (fats and carbohydrates)

The other side is how the energy provided by food is used. The aim is not to eat less, but to better direct what you eat to support your metabolism rather than putting it under strain.

Here are some practical priorities:

• Protein at every meal, for satiety and muscle maintenance.
• Fibre (vegetables, pulses, whole grains), to stabilise blood glucose and nourish the gut microbiota.
• Healthy fats (omega-3, olive oil, avocado), for their role in metabolic and inflammatory balance.
• Key micronutrients : magnesium, B vitamins, iodine, selenium, calcium and vitamin D, which contribute to the proper functioning of energy and thyroid metabolism.

Some plants and nutrients, such as cinnamon or zinc, are also studied for their role in blood glucose regulation and macronutrient metabolism. We will return to this below.

Beyond muscle and diet, two habits have a clear impact on metabolism during this period: sleep and stress management.

Common during perimenopause, insufficient or poor-quality sleep can disrupt appetite regulation and encourage abdominal fat storage. Aiming for a regular sleep rhythm is therefore one of the priorities to address. If needed, you can take a sleep food supplement to optimise your nights. 

Furthermore, a chronically elevated cortisol level tends to create and maintain conditions that are unfavourable to metabolism. Simple practices such as breathing exercises, gentle yoga, walks in nature or journalling can help regulate the stress response on a daily basis. The important thing is to find the activity that suits you best!

To support muscles and metabolism, we have developed a complementary duo: Créatine Mama and Metabolism Support.

Créatine Mama provides creatine, a compound naturally present in the body and synthesised from amino acids. Its role in supporting muscle function and performance is well documented, particularly alongside strength training. This is the “engine” aspect of support: nourishing the muscle which, in turn, maintains your energy expenditure.

Metabolism Support is formulated to support the management of fuel provided by food. It combines:

• Metabolaid® (lemon verbena and hibiscus extract), a combination studied in several clinical trials for its role in supporting metabolism and body composition, alongside an appropriate lifestyle.
• A cinnamon extract, for which several studies suggest a role in maintaining lipid metabolism [7].
• Zinc in bisglycinate form, which contributes to normal carbohydrate metabolism, normal macronutrient metabolism and the protection of cells from oxidative stress[8].

Important details: these formulations do not replace a balanced diet or regular physical activity. They are designed above all as complementary support, not as a solution on their own.

Other supplements can provide support during this period alongside your diet:

• Protein or collagen : for muscle, joint and skin support.
• Omega-3 : it plays a central role in inflammatory balance, metabolism and mood.
• Magnesium : it provides support for sleep and stress management.
• Vitamins D and K : they contribute to bone health, which is particularly important at this stage.

In all cases, food supplements do not replace a varied and balanced diet. They provide support, never a substitute.

If your weight does not change despite maintaining healthy habits over time, it may be helpful to seek support. A healthcare professional can explore possible reasons for the plateau, including thyroid function and hormone levels, or offer broader support tailored to perimenopause.

As you’ve seen, losing weight during this transition is not about fighting your body. It involves maintaining your muscles, looking after your sleep and managing stress, as well as supporting your metabolism with suitable supplements.