Perimenopause weight shifts: what’s really going on

You step on the scale, tug at your jeans, or catch your reflection and think: “Hang on… when did this happen?” Suddenly, clothes fit differently, your body has new ideas about where to store weight, and the old “fixes” don’t seem to work anymore.

Perimenopause has a way of rewriting the rules without asking permission. Hormones shift, metabolism slows a little, and fat redistributes itself like it’s moving house (unfortunately, to your midsection).

Here’s what often gets lost in the noise: restrictive diets won’t solve it. In fact, they usually make things worse. What does help is a gentler approach, one that works with your body instead of trying to wrestle it into submission.

Why your weight can change in perimenopause

During perimenopause, estrogen levels drop and progesterone fluctuates. These changes can affect:

• Where fat is stored: Many women notice more weight gathering around the middle.
• Metabolism: Your body burns energy slightly less efficiently.
• Muscle mass: Without strength training, muscle tends to decrease with age, which impacts how your body uses fuel.
• Sleep quality: Hot flashes or night sweats can make sleep patchy, and poor rest is strongly linked to weight gain.

So if your body feels like it has a mind of its own, it’s because it does. These shifts are normal… albeit frustrating! But not a failure on your part.

Why restrictive diets backfire

When weight changes, it’s tempting to search for a quick fix. But strict diets can:

• Slow your metabolism further.
• Increase stress and guilt when they’re impossible to stick to.
• Make cravings stronger.

It’s not about “willpower.” It’s that your body, especially during perimenopause, doesn’t thrive on extremes.

Gentle supports that make a difference

Consistency beats intensity

Instead of overhauling everything at once, look for small habits you can actually live with. A daily walk. Adding veggies to lunch. Going to bed 30 minutes earlier. These add up more than a 30-day crash plan ever will.

Move in ways you enjoy

Weight training helps protect muscle and support metabolism, but it doesn’t have to mean lifting barbells in a gym if that’s not your thing. Gardening, yoga, dance, or even hauling groceries count as movement. The best exercise is the one you’ll repeat.

Prep without pressure

Meal prep isn’t about calorie-counting. It’s about having food ready so you don’t default to takeout when you’re exhausted. Tools like Hold My Spoon make recipes simpler and reduce the mental load of planning. If you want meal prep strategies tailored to perimenopause, see our meal prep guide.

Prioritise rest

Easier said than done, but supporting sleep is one of the most underrated parts of weight stability. Even small changes, like a wind-down routine or cooling your bedroom, can help.

Where Hold My Spoon fits in

Consistency is key in perimenopause, and Hold My Spoon can make it easier to stay consistent without the stress. By reformatting recipes into one clear step at a time, with built-in breaks and smart shopping lists, it helps you keep a rhythm in the kitchen without overwhelm.

That doesn’t mean tracking, restricting, or turning dinner into a math problem. It means dinner becomes calmer and more doable, which supports your overall lifestyle without the chaos.

Looking at the bigger picture

Weight is just one piece of perimenopause and it doesn’t define your health or your worth. If you’re finding food choices harder because of cravings, check our cravings hacks. If you’d like support for your whole lifestyle, from boundaries to stress relief, our self-care guide covers more.

What this really means for you

Perimenopause often changes how your body carries weight. That can feel disorienting, but it’s not a sign of failure, it’s a normal part of this transition.

Restrictive diets may promise a quick fix, but gentle supports – food prep, enjoyable movement, sleep, and consistency – are far kinder and more effective in the long run.

Your body is changing. That doesn’t mean you’ve lost control. It means it’s time to work with it, not against it. And sometimes, that starts with something as simple as one easy dinner, one evening walk, and one recipe made calmer by Hold My Spoon.