Hey gorgeous GenX and midlife queens! If youve been driven insane wondering why getting rid of that stubborn belly fat feels as elusive as a unicorn, you’re not alone. I’m Bek Di Mauro, here to balance the science and actions steps that get to the heart of your weight struggles during perimenopause and menopause—and most importantly, what you can do about it.
Let’s unpack the 5 burning questions I hear over and over from women just like you—questions that deserve honest answers, real solutions, and a no BS approach
1. Why Is It So Hard to Lose Weight During Perimenopause and Menopause?
Ladies, your metabolism isn’t broken; it’s just changed channels. Around midlife, your hormones—especially estrogen and progesterone—start playing musical chairs in your body. This hormonal shuffle messes with appetite, fat storage (hello belly), and energy use.
Research shows that insulin resistance also sneaks in, making your cells less responsive to insulin, so your body holds on to fat like it’s saving it for a survival scenario. Studies report that up to 50% of women experience insulin resistance during perimenopause, which contributes to weight gain and metabolic issues (The Menopause Society, 2024).
Stress overload? Chronic stress floods your system with cortisol, which further encourages fat storage around your middle (Harvard Health Publishing, 2020).
Practical Tip:
Manage insulin and cortisol by eating balanced meals loaded with protein and fibre, getting quality sleep, and adding stress-busting moments daily. Even 5 minutes of deep breathing or stretching helps reset your nervous system.
2. What Are the Best Diets or Eating Plans for Weight Loss in Midlife Women?
Forget crash diets and starving yourself-its misery inducing, ineffective and slows your Metabolism evem further ensuring any tomy amoutn of weight you lost comes back plus some extra. Experts consistently endorse personalized nutrition that respects your unique metabolism and hormones.
Research highlights that a low glycemic load diet, rich in protein and fibre helps to stabilize blood sugar, reduce cravings, and improve weight management in midlife women (British Menopause Society, 2023).
Avoid grazing all day—your digestive system needs breaks to balance insulin levels and promote fat burning. Ideally 4-5 hours between proper meals is best-and domt forget to eat a protein rich breakfast.
Practical Tip:
Try the “healthy plate” approach: half vegetables, quarter lean protein, quarter whole grains/starchy veggies, plus healthy fats. Hydrate like its your fat loss superpower-because it is
3. How Do Hormonal Changes Affect Weight Gain and Fat Distribution in Menopause?
Oestrogen doesn’t just impact your cycle; it also influences fat distribution. As oestrogen dips, fat prefers setting up shop around your belly instead of hips and thighs (Mayo Clinic, 2023).
Progesterone drops leave you tired and irritable, lowering motivation for movement and self-care.
Meanwhile, cortisol and insulin team up to keep your fat cells full and stubborn.
Practical Tip:
Combat this by incorporating resistance training to build muscle (which boosts metabolism), managing stress with yoga or meditation, and supporting liver/gut health to improve hormone detox.
4. What Kinds of Exercise Work Best for Weight Loss and Metabolism in Midlife?
Resistance training reigns supreme. Numerous studies confirm strength training improves insulin sensitivity, boosts metabolism, and preserves muscle mass during menopause (Journal of Midlife Health, 2001).
Cardio has its place, but focusing on strength exercises 2–3 times a week offers the most bang for your buck.
Yoga and balance work help reduce stress and improve mobility.
Practical Tip:
You don’t need a gym. Start with bodyweight squats, wall push-ups, or household weights. Keep consistent; it’s about steady progress, not perfection.
5. Are Medications or Weight Loss Drugs Like Ozempic Safe and Effective for Menopausal Women?
Appetite suppressants like Ozempic are gaining attention, but the long-term safety, especially for menopausal women with complex hormonal profiles, is not fully understood. These drugs can carry side effects, including mood changes and gastrointestinal issues (FDA, 2025).
Experts suggest these medications should be considered only after lifestyle modifications have been explored. GLP1 medications may be helpful for some people but are not a magic bullet. If you arent doing the work then when you finally stop taking them it is likely you will put ALL OF THAT WEIGHT BACK ON as muscle loss is a substantial part of the lost weight especially for those not doing resistance training at the same time.
Practical Tip:
Master nutrition, movement, stress, and sleep first or st lesst make sure you are working on them at the same time. When you're ready, expert guidance tailored to your hormones can make all the difference.
Ready for Real Results?
If you want to kickstart your weight loss journey? Here’s 3 easy changes you can make to start your weightloss journey
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Cheers to your health and happiness,
Bek Di Mauro