The Surprising Link Between Self-Care and Easier Weight Loss
When we’re stressed and stretched too thin, self-care is often the first thing to go. But prioritizing your own needs isn’t selfish – it’s essential for balanced hormones and a healthy weight. Neglecting yourself sends the message that you’re not worthy of care, ramping up stress hormones that promote weight gain.
By contrast, consistent acts of self-care – whether that’s buying yourself flowers, getting a manicure, or savoring a nightly bath – signals to your body that you are safe, loved, and deserving. This lowers cortisol and can help rebalance hormones for easier weight loss. Look for small, doable ways to treat yourself daily.
Why Chasing Happiness Is the Best “Diet” for Midlife Weight Loss
Perimenopause can be an emotionally tumultuous time. Between hormonal shifts, work stress, family pressures, and existential questions about the next phase of life, it’s easy to feel perpetually frazzled. But chronically high cortisol wraps extra pounds around your middle.
The antidote? Actively seeking out more joy. Make a list of things that make you genuinely happy – whether that’s going out to dinner with your family, playing with your pet, laughing with friends, or pursuing a neglected hobby. Then schedule them into your life, just like you would an important appointment. Prioritizing happiness isn’t frivolous – it’s a necessity for balanced hormones and lasting weight loss.
How Getting Your Thyroid Checked Can Unlock Weight Loss
For many women, sluggish thyroid function can stand in the way of weight loss – even if you’re doing everything “right” with diet and exercise. Low thyroid hormones (hypothyroidism) can slow metabolism to a crawl, leading to weight gain, fatigue, hair loss, and always feeling cold.
If you suspect your thyroid may be underperforming, ask your doctor for a full panel, not just TSH. Optimal levels for weight loss are: Free T3 > 3.0, Free T4 > 1.0, and TSH < 2.0. If you’re low, you may need supplemental thyroid hormones, along with diet and lifestyle changes like managing stress, eating enough, and getting key nutrients like iodine, selenium, and zinc.
Your Questions Answered: Perimenopause Weight Loss FAQ
Is it really possible to lose weight during perimenopause without extreme measures?
Yes! While perimenopause makes women more prone to weight gain, the fundamentals of gradual, lasting weight loss still apply. Focus on stabilizing blood sugar, preserving muscle through strength training, managing stress, and prioritizing sleep and recovery. It may take a bit longer than it did in your 20s or 30s, but sustainable loss is possible.
Do I need to cut carbs to lose weight in perimenopause?
Not necessarily. While some women feel better on a lower-carb diet, cutting carbs too low can backfire by further stressing your body. The key is choosing slow-digesting, fiber-rich sources like vegetables, berries, legumes, and whole grains, paired with protein and healthy fats for blood sugar balance. Save starches for after workouts.
Why can’t I lose weight no matter how much I exercise?
Surprise – too much exercise (especially high-intensity cardio) can actually block weight loss by spiking cortisol and worsening insulin resistance. Dial back on intense workouts and prioritize strength training 3-4 times per week, along with daily low-intensity movement like walking. Make sure you’re eating enough to support activity and recovery.
How long does it typically take to lose perimenopause weight?
It depends how much you have to lose, but a realistic pace is 1-2 pounds per week. Don’t be discouraged if it comes off more slowly at first – that’s normal as your hormones recalibrate. Focus on the healthy habits you’re building, celebrate non-scale victories like more energy and better sleep, and trust that your body will release weight as it finds its equilibrium.
