From 2 episodes and 4 videos

Can you still lose weight during perimenopause?

Answered by Nikkiey Stott, Maggie Topham and WarriorBabe's coaches · Updated Nov 9, 2026

The short answer

Yes. The show's view is that perimenopause makes fat loss harder, not impossible. Shifting hormones can push your body toward insulin resistance and belly fat, so the old approach of eating less and doing more cardio tends to backfire. What works for the women on the show is eating enough, prioritizing protein and lifting heavier.

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Nikkiey on Michelle getting leaner in perimenopause by doing less and eating more
Plays from 1:19 · Ep. 362: Perimenopause Belly Fat: Why Eating More Worked for Her
Lara Briden on how perimenopause hormones push toward insulin resistance and belly fat
Plays from 38:52 · Ep. 211: How Insulin Resistance Affects Women in Perimenopause
Maggie on why eating 1,200 calories burns muscle and slows your metabolism
Plays from 1:08 · Video: 5 Changes to Lose Menopause Weight When Cardio Stops Working
Marcie lost 10 pounds through menopause by eating more food
Plays from 12:03 · Video: Menopause Belly Fat at 48? How Marcie Finally Got Toned

The full answer

On Ep. 211, naturopathic doctor Lara Briden explains what's changing. As progesterone drops, then estradiol, testosterone shines through more, and in her view that pushes everyone toward insulin resistance to some degree and moves fat from the hips to deep in the belly. How far it goes depends on your other risk factors. Her words: the struggle is real. That's her explanation, not a diagnosis, so if you're worried about insulin resistance, work with your doctor.

The bigger problem is usually the plan. On Ep. 362, Michelle describes being lean and active her whole life, then watching her midsection change in perimenopause while she ran, did Pilates and strength Pilates, and ate once a day. Working harder wasn't the answer. Maggie Topham explains why: after 40 you're already losing muscle, and eating 1,000 to 1,200 calories makes your body burn muscle for fuel, which slows your metabolism. She lived it, gaining weight on less food than ever, and calls it a strategy problem, not a willpower problem.

What the show recommends instead:

Eat enough. One WarriorBabe coach names eating too little as the biggest nutrition mistake after 40.
Spread protein through the day so you keep muscle and have fewer cravings.
Lift with progressive overload. One coach describes full-body strength training four times a week, with recovery built in, rather than endless cardio.

It works on real bodies. Nikkiey introduces Michelle as stronger and leaner by doing less and eating more. Marcie lost 10 pounds through menopause just by eating more food. Valerie went from about 164 to 138 pounds in 10 months at 49, while in menopause. Your hormones changed. You didn't fail; the plan needed to change too.

From WarriorBabe's coaches (how we write our answers). For education, not medical advice: talk to your doctor about your own health.

Women also ask

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Menopause & Perimenopause Weight Loss
How do I lose weight during perimenopause?
Lose weight during perimenopause by fueling your body and building muscle, not by eating less and adding cardio. WarriorBabe coaches recommend short full-body strength sessions three to four times a week, about 30 grams of protein per meal, balanced meals that keep carbs, and lifting heavier over time so your body keeps adapting.
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Menopause & Perimenopause Weight Loss
How many calories should I eat in menopause to lose weight?
On The WarriorBabe Show, Maggie Topham says most women over 40 who lift weights three to four days a week need roughly 1,700 to 2,200 calories a day, not 1,200 or less. Eating more, with enough protein, is what lets muscle rebuild and your metabolism recover so fat loss can actually happen.
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Menopause & Perimenopause Weight Loss
What should a menopause weight loss plan include?
A menopause weight loss plan should be built on strength training three to four times a week, enough food with protein throughout the day, balanced carbs and fats, and real recovery. The show is clear on what to leave out: crash dieting, endless cardio and six-day training weeks that keep your body in survival mode.
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Menopause & Perimenopause Weight Loss
Can I lose weight in perimenopause by eating more?
The women on The WarriorBabe Show say yes. Angela, 51 and in perimenopause, ate about 400 to 500 more calories a day and lost around 20 pounds. Michelle trained less, ate more and saw changes in her progress photos within about a month. The common thread is fueling strength training, not cutting harder.
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Menopause & Perimenopause Weight Loss
Is menopause weight gain connected to mental health?
Yes, according to the WarriorBabe video Losing 60 Pounds in Menopause. The speaker links her mood swings, anxiety, panic attacks and night-time rumination to declining hormones and years of restriction. She calls it a mental and biological toll, and says her mental health improved once she started caring for her body instead of punishing it.
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Menopause & Perimenopause Weight Loss
How do I lose weight after menopause?
Stop eating less and doing more cardio, and start building muscle while eating enough. Nikkiey Stott explains that after menopause you lose roughly 1% of your muscle a year, so strength training, fueled by enough protein, carbs and fats, is what changes your body. Kelly stalled on 1,200 calories, while Annette and Maggie lost weight eating more.
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