7 Success Principles for Fat Loss & Energy in Perimenopause

Discover the 7 success principles every woman 35+ needs for fat loss, energy, and confidence in perimenopause.

A few years ago, I remember thinking: What the heck is going on with my body?

I was eating pretty healthy, working out, tracking steps, doing all the “right things” … but the scale kept creeping up, my belly felt softer, and my energy tanked halfway through the day.

If this sounds familiar, let me reassure you—you’re not broken, you’re not lazy, and it’s not just “getting old.” What’s really happening?

Perimenopause.

Perimenopause is the transition before menopause where your hormones (especially estrogen, progesterone, insulin, and cortisol) start shifting. These changes affect your metabolism, cravings, fat storage, and even how your body responds to exercise.

The good news? You can feel like yourself again. You can lose fat, boost your energy, and get stronger—it just takes a new strategy. That’s why I created the Perimenopause Body Blueprint, a free guide with 7 principles to help you thrive instead of struggle.

In this post, I’m going to walk you through the highlights of those 7 success principles. Think of it as your sneak peek into the blueprint—so you can start applying them today.

1. Rethink Your Protein Strategy

When estrogen levels decline, your body naturally loses muscle faster. And less muscle means a slower metabolism. Most women I work with are shocked when they realize they’re not eating nearly enough protein to support their body during this phase.

Protein is more than just “muscle food.” It helps regulate blood sugar, reduce cravings, and repair tissues—all essential in perimenopause.

✅ Practical tip: Aim to include protein in every meal—whether that’s eggs at breakfast, chicken or beans at lunch, or fish and veggies at dinner. Many women feel the difference within a week: more stable energy, less snacking, and better sleep.

2. Strength Training Is Non-Negotiable

I used to think more cardio was the answer. I’d hit the treadmill, do endless classes, sweat buckets—and yet my body wasn’t changing. In fact, I was exhausted.

Here’s the truth: while cardio has benefits, it doesn’t preserve the muscle mass we lose in perimenopause. Strength training, on the other hand, is a game changer. It improves metabolism, supports bone density, balances hormones, and gives you that strong, toned feeling.

✅ Practical tip: Start with 2–3 strength sessions per week. You don’t need heavy barbells right away—bodyweight, bands, or light dumbbells are a great start. Focus on moves like squats, rows, push-ups, and hip bridges.

3. Carbs Aren’t the Enemy—Timing Matters

If you’ve tried cutting carbs and felt cranky, foggy, and exhausted… you’ve already experienced why this doesn’t work long-term.

Your body needs carbs for energy, hormone production, and brain function. The trick is choosing the right types and eating them at the right times.

Carbs eaten alongside protein and fiber help stabilize blood sugar. And when you place them around workouts or earlier in the day, they’re less likely to spike cravings.

✅ Practical tip: Try pairing complex carbs (like oats, sweet potatoes, or quinoa) with protein for meals. If you work out, have some carbs before or after—it helps recovery and energy.

4. Prioritize Recovery as Much as Exercise

This one was a tough lesson for me. For years, I thought the harder I pushed, the better my results would be. But in perimenopause, over-exercising or under-recovering just raises cortisol (your stress hormone), making fat loss harder.

Recovery isn’t laziness—it’s part of the strategy. Sleep, stress management, and downtime are essential for hormone health.

✅ Practical tip: Aim for 7–9 hours of sleep, take at least one full rest day a week, and try adding restorative practices like stretching, yoga, or even a daily walk without headphones.

5. The Scale Doesn’t Tell the Whole Story

If you’ve ever stepped on the scale, seen the number go up, and felt defeated—you’re not alone. But here’s the truth: during perimenopause, your body can fluctuate with water retention, inflammation, and hormonal changes.

That’s why relying only on the scale can mess with your mindset. Instead, track progress in multiple ways.

✅ Practical tip: Pay attention to how your clothes fit, your strength in workouts, your energy levels, and even your mood. These markers tell a fuller story of progress than the number alone.

6. Forget Diets—Build Sustainable Nutrition Habits

I know it’s tempting to jump on the next diet trend—keto, fasting, low-carb, detox. But strict diets only add stress, and stress is exactly what your hormones don’t need right now.

Instead, the goal is to build habits you can actually keep. Small, consistent changes beat extreme diets every time.

✅ Practical tip: Focus on balance. Fill half your plate with veggies, a quarter with protein, and a quarter with complex carbs. Add healthy fats like avocado, nuts, or olive oil. And give yourself grace—flexibility is key.

7. Daily Movement Adds Up

It’s not just about workouts—it’s about what you do the other 23 hours of the day. In perimenopause, daily movement helps regulate blood sugar, improve mood, and support fat loss.

Walking after meals, choosing stairs, or even stretching before bed can make a huge difference. These small choices add up over time.

✅ Practical tip: Aim for 7,000–10,000 steps a day. If that feels overwhelming, start smaller. Even a 10-minute walk after lunch can boost digestion and energy.

💡 Putting It All Together

These 7 principles are simple—but when combined, they create powerful shifts in how your body feels and responds.

The bottom line? You don’t need to do more cardio, eat less food, or punish yourself with another diet. You need to work smarter—with your hormones, not against them.

And that’s exactly what I walk you through in my free guide:

The Perimenopause Body Blueprint.

Inside, you’ll get:

✔️ The full breakdown of each success principle

✔️ Practical tools and checklists you can use right away

✔️ A clear, doable path to feeling like yourself again

👉 [Click here to grab your free copy now]

This phase of life isn’t the end. It’s a reset—a chance to rebuild your health, your habits, and your confidence in a way that actually works for you.

You don’t have to figure it out alone. Start with the blueprint. Your body (and your future self) will thank you. 💜

– Susie

Healthy Body Coaching

Categories: : Fat Loss