5 Reasons You’re Gaining Weight in Perimenopause—and How to Fix It

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If you’ve been gaining weight in perimenopause—especially around your belly—even though you're eating healthy and trying to stay on plan… I want you to know: you are not crazy and you are not alone.

This season of life can feel like a curveball. What used to work just isn’t cutting it anymore.
You’re doing Trim Healthy Mama, watching your carbs, maybe even exercising more… but the scale? Stuck. Or worse, creeping up.

Let’s talk about why that’s happening—and most importantly, what you can do about it.

Perimenopause Changes the Rules

If it feels like your body hit the brakes on fat loss after 40, it’s not your imagination. Perimenopause brings big hormonal shifts—estrogen drops, cortisol climbs, insulin resistance creeps in, and your metabolism doesn’t hum along like it used to.

The good news?
With the right plan and a few strategic shifts, you can absolutely get your body back into a fat-burning rhythm—without punishing workouts or restrictive diets.

Let’s dig into the five biggest reasons women gain weight in perimenopause (even on Trim Healthy) and how to fix each one.

1. Your Mindset Is Blocking Your Progress

I know, this might surprise you—but mindset is the first place I go with my coaching clients.

When your brain is constantly telling you:

• “This isn’t working.”
  
• “I can’t be consistent.”
  
• “What’s the point, I always fall off.”
  
• “It worked for her, but it won’t work for me…”
  
  

…it doesn’t matter how “on plan” your meals are. Your thoughts are creating your actions.

And in perimenopause, when things take longer, the mindset work matters even more.

Helpful mindset shifts to practice:

• “This season is different—but not hopeless.”
  
• “I can be consistent, even when life is full.”
  
• “This may take time, but my body will respond.”
  
• “I don’t need to be perfect—just faithful.”
  
  

Inside my coaching programs, we work on this weekly because it’s the foundation of long-term success. Without it, no strategy will stick.

2. You’re Following an Incomplete (or Outdated) Plan

Trim Healthy Mama is a powerful framework—but it needs tweaking in perimenopause.

Your body in midlife is not the same as it was at 30. If you're using the same plan you used years ago without adjusting for hormone shifts, thyroid support, and metabolism changes, your results will stall.

Common issues I see:

• Too many crossover meals
  
• Not enough E meals (which support adrenal & thyroid health)
  
• Overusing dairy or heavy S meals
  
• Inconsistent meal timing or grazing all day
  
• Restricting calories too much (yep, that backfires!)
  
  

Ask yourself:

• Am I separating fuels clearly and consistently?
  
• Am I relying too heavily on S meals or low-carb snacks?
  
• Am I eating enough food to keep my metabolism going?
  
  

Sometimes you’re “on plan”… but not on plan for your season.

3. You’re Eating Clean… But Not Balanced

This one’s sneaky. A lot of women in midlife are eating “healthy” foods—but not in the right combinations to support blood sugar, hormones, and fat burning.

Remember, your midlife metabolism is more sensitive to blood sugar swings. And your hormones rely on nutrients like fiber, protein, and complex carbs to function properly.

Checklist to evaluate your meals:

• At least 25g protein per meal (this is non-negotiable)
  
• 6–10g fiber from non-starchy veggies, seeds, or beans
  
• Clearly defined E or S meals (not fuel-confused or grazed)
  
• Limited dairy and nuts (they add up quickly!)
  
• Planned E meals (especially in the first half of your day)
  
  

One of the fastest fixes for perimenopause weight gain is balancing your plate—not just cleaning it up.

4. You’re Doing the Wrong Kind of Exercise

Let’s talk workouts. If you’re trying to “burn it off” with more cardio, longer walks, or endless HIIT—you might be doing more harm than good.

Perimenopause increases cortisol sensitivity. And too much stress (even from “good” exercise) can:

• Store more fat around your midsection
  
• Slow down your metabolism
  
• Cause muscle loss
  
• Tank your energy
  
  

Here’s what your midlife body needs instead:

• Strength training 2–3x per week (with progressive resistance)
  
• Daily walking or low-impact movement
  
• Mobility & core support
  
• REST and recovery (this matters more than ever)
  
  

You don’t need to work out harder—you need to train smarter for your hormones.

5. You’re Missing the Sweet Spot of Consistency

The biggest thing I see?
Women in midlife don’t need a new diet—they need a rhythm that actually fits their real life.

What throws us off?

• Busy weekends (hello, weddings, lake days, and grad parties)
  
• Social pressure to eat “whatever”
  
• Decision fatigue and lack of planning
  
• All-or-nothing thinking (“I blew it—might as well keep going”)
  
  

What works instead?

• Planning simple meals ahead of time
  
• Bringing your own food when needed
  
• Making your off-plan moments intentional—not accidental
  
• Building margin into your schedule for rest, prep, and saying “no”
  
  

Perimenopause doesn’t require perfection—it requires purposeful consistency.

You’re Not Failing—Your Plan Just Needs a Reset

If you’re gaining weight in perimenopause, it’s not because you’re not trying hard enough.
It’s because your body changed—and your strategy needs to change with it.

Here’s what I want you to know:

✔ Your mindset matters more than your macros
✔ You need a food plan that supports hormones, not just weight
✔ You can still lose belly fat—but it starts with balance, not restriction
✔ You don’t have to do this alone—there’s a better way

Start with one shift. Just one.
Pick the one thing from this post that feels doable and try it this week.

And if you’re ready for a full reset—with clear direction, coaching support, and a step-by-step plan made for your midlife body—I’d love to walk with you.

Check out my Midlife Fat Loss Formula, my signature 6-month coaching program designed specifically for Christian women in perimenopause and menopause who want to lose weight, balance hormones, and feel like themselves again—without counting calories or cutting out food groups.

Inside, you’ll learn how to:

• Build a fat loss plan that works with your hormones
  
• Create meals using Trim Healthy Wisdom made for your season
  
• Rewire your mindset and rebuild consistency
  
• Strength train the smart way (without burning out)
  
• Stay consistent even when life gets busy
  
  

You’re not meant to do this alone. Let’s get you feeling strong, confident, and free again.

Click here to learn more about the Midlife Fat Loss Formula.

You've got this—and I’ve got you.