4 Easy Ways to Burn Fat in Perimenopause

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Real-life fat loss strategies that work with your hormones, not against them

If you're in your 40s or 50s wondering why your belly fat won’t budge—despite eating well and even squeezing in workouts—girl, I see you.

You’re not lazy, you’re not doing it wrong, and you're definitely not broken. You're likely in perimenopause, and your body is shifting in ways that require a new approach to fat-burning—one that works with your hormones, not against them.

In this episode of The Menopause Makeover, I break down four simple, doable habits that can help turn on fat burning in midlife. These strategies aren’t about cutting carbs, killing yourself at the gym, or starving. They're about creating a metabolism that’s responsive and resilient in this season.

Let’s walk through each one—because you deserve to feel good in your body again.

What’s Really Blocking Fat Burn in Perimenopause?

Let’s get one thing straight: cutting calories and working out more isn't the answer for your midlife metabolism.

In fact, that old-school advice is likely slowing things down. I see it every day with my clients—calorie restriction and high-stress workouts can lead to:

• Muscle loss
  
• Increased belly fat
  
• Lower energy
  
• A sluggish metabolism
  
  

It’s not you—it’s the hormonal shift of perimenopause. Your insulin, cortisol, and even fat-burning enzymes like HSL (Hormone Sensitive Lipase) are responding differently now. The good news? We can work with those changes to turn fat burning back on.

#1: Stop Cutting Calories (For Real)

You’ve probably been told to eat less and move more. But in perimenopause, that advice can backfire.

When you drastically cut calories, your body goes into a stressed, low-energy state. It thinks you’re in a famine and responds by slowing your metabolism, burning muscle for fuel, and hanging onto fat—especially around the middle.

Instead, focus on:

• Eating enough protein (25–30g per meal)
  
• Choosing nourishing whole foods (not low-calorie junk)
  
• Fueling your body so your hormones can do their job
  
  

If you’ve done the HCG diet, or tried living on 800 calories a day, you probably know the rebound is real. The weight comes back—and often it’s more fat than muscle.

Takeaway: To burn fat in midlife, you’ve got to eat enough. Fuel is not the enemy.

#2: Don’t Ditch the Carbs—Time Them Right

Yes, you can eat carbs and still lose belly fat in perimenopause. In fact, your thyroid, muscles, and brain need them—especially now that estrogen, progesterone, and testosterone are on the decline.

The key is choosing the right carbs, at the right time, in the right setting.

I call it the Goldilocks principle—not too much, not too little, just right.

Here's how to get it right:

• Eat carbs earlier in the day or around workouts
  
• Pair them with lean protein and veggies
  
• Choose low-glycemic carbs like:
  
• Sweet potatoes
  
• Quinoa
  
• Sprouted grains
  
• Berries
  
• Beans and lentils
  
  

Avoid pairing carbs with fat—especially if fat loss is your goal. That’s one of the foundational Trim Healthy principles and it still works beautifully in midlife when applied with wisdom.

Try This: Next time you have oatmeal, top it with egg whites or Greek yogurt and berries—not peanut butter.

#3: Add Veggies to Every Meal (Yes, Every One)

This might sound basic, but I want you to raise the bar. Vegetables are power tools for perimenopause fat burning.

They help with:

• Fiber intake (hello, belly fat reduction)
  
• Cleansing stiff fat cells from years of dieting
  
• Improving insulin sensitivity
  
• Balancing blood sugar
  
• Nutrient absorption—especially for protein
  
  

Pro Tip: I personally aim for two veggies at every meal. And if you’re not there yet, no pressure—just build toward it.

Veggie hacks for the veggie-hesitant:

• Blend spinach or cauliflower into smoothies
  
• Stir shredded zucchini into soups or sauces
  
• Use powdered greens with your protein shake (make sure there’s no added sugar)
  
  

Start here: Look at each plate and ask: Where are my veggies?

#4: Hydrate Like You Mean It

If you’re not drinking enough water, your metabolism is dragging. Hydration supports kidney function, hormone balance, and the transport of nutrients—especially important for fat-burning in perimenopause.

Target: 60–80 oz a day (more if you exercise)

I personally love using Trim Healthy sippers like:

• Singing Canary (hello, adrenal support)
• The Shrinker (with oolong tea, a thermogenic fat burner)
• GGMS or oolong green tea blends
  
  

And yes—you can count those as part of your hydration.

Quick tip: Keep a large water bottle nearby and sip throughout the day. Add lemon or cucumber if plain water bores you.

BONUS: Move Daily + Prioritize Strength Training

Strength training is non-negotiable in midlife. It boosts metabolism, preserves muscle, improves insulin sensitivity, and supports bone health.

Even if you’re already walking or doing cardio—add strength training now. It doesn't have to be long or complicated.

Start with:

• 2–3x a week of resistance training (bodyweight or dumbbells)
  
• Walking daily—add 10–15 minutes to what you’re already doing
• “Sneaky” movement like:
  
• Dancing while cleaning
  
• Gardening
  
• Playing with grandkids
  
  

It all counts, and it all adds up.

Need help starting strength training? Hire a trainer or join my Midlife Fat Loss Formula program—we break it down for you step-by-step.

Fat Burn in Perimenopause Is Possible

Your body isn’t broken. It’s just changing. And when you know how to respond with grace and strategy, your body will start responding too.

Let’s recap your fat-burning checklist:

✅ Eat enough—stop cutting calories
✅ Keep carbs—but use them smart
✅ Add veggies to every meal
✅ Hydrate well, especially with sippers
✅ Move daily + lift heavy things

None of this is extreme. It’s sustainable, strategic, and works with your midlife hormones.

If you're tired of spinning your wheels and ready to make real changes that stick, join me in the Midlife Fat Loss Formula. This is where we take these strategies and turn them into real results—together.

You deserve to feel strong, confident, and energized again—this season of life isn’t a setback. It’s your comeback.