Why Eating Less Isn't Working (And the 3 Things to Try Instead)
You've cut your calories. You're eating salads for lunch. You're skipping breakfast to save calories. You're working out more. And you're still gaining weight—or at the very least, you can't lose a single pound no matter how disciplined you are.
If this sounds familiar, you're not doing anything wrong. The problem is that the "eat less, move more" approach that worked in your 20s and 30s completely backfires in perimenopause.
Here's what's actually happening: when you drastically cut calories while your hormones are already shifting, your body interprets this as a famine situation. Your metabolism slows down to conserve energy. You lose muscle mass, which means you burn fewer calories even at rest. And your cortisol (stress hormone) spikes—which tells your body to store fat, especially around your middle.
So you end up exhausted, constantly hungry, irritable, and somehow heavier than when you started. It's not a willpower problem. It's a hormone problem.
Try this instead: Eat MORE protein, especially at breakfast
I know this sounds counterintuitive, but hear me out. Aim for 25-30 grams of protein within an hour of waking up. Three eggs, Greek yogurt with nuts, a protein shake, or even leftovers from dinner.
This one change stabilizes your blood sugar for 4-6 hours, which means you won't crash mid-morning and raid the snack drawer. It dramatically reduces sugar and carb cravings throughout the day. It preserves your muscle mass, which keeps your metabolism running. And it signals to your body that food is abundant, so it's safe to burn fat instead of hoarding it.
Your metabolism actually increases when you eat enough protein. Restriction does the opposite.
Stop doing intense cardio every day
Long cardio sessions—especially if you're doing them while stressed, under-slept, and under-eating—raise cortisol. And high cortisol directly causes belly fat storage. You're working out hard but making your hormones worse.
Instead, try strength training 2-3 times per week. Lifting weights (or using resistance bands, or bodyweight exercises) builds muscle, which burns calories at rest and improves insulin sensitivity. Then walk daily—walking lowers cortisol without taxing your already stressed system. It's gentle enough that it doesn't trigger more fat storage.
Balance your blood sugar, don't restrict it
Here's the rule: never eat carbs alone. Always pair them with protein or fat. This prevents the blood sugar spikes and crashes that trigger insulin release and fat storage.
Examples: apple with almond butter, not apple alone. Oatmeal with eggs on the side, not oatmeal with honey. Toast with avocado and eggs, not toast with jam. Rice with chicken and vegetables, not rice by itself.
When your blood sugar is stable, your body can actually access stored fat for energy. When it's spiking and crashing all day, you're constantly storing fat and craving more carbs.
The bottom line
Your body needs adequate fuel, stable blood sugar, and lower stress to lose weight in perimenopause. Restriction—fewer calories, more cardio, cutting out food groups—does the exact opposite. It slows your metabolism, raises cortisol, and makes weight loss nearly impossible.
