How One Client Lost 28 Pounds During Perimenopause (Without Restricting Her Life)
A real client story about working with your body's changes instead of fighting them
"I feel like my body is working against me."
That's the first thing this client said when we got on our initial consultation call. At 47, she was dealing with irregular periods, weight that seemed to appear overnight around her midsection, and energy crashes that left her reaching for coffee and sugar just to make it through the day.
Sound familiar?
This client's story is one I hear constantly from women in their 40s and beyond. Their bodies have changed, but the advice they're getting hasn't. They're still being told to "eat less and move more" as if they're 25-year-old college students instead of women navigating complex hormonal shifts while managing full, demanding lives.
This client's transformation over 8 months wasn't just about the 28 pounds she lost. It was about completely changing her relationship with her body and food during one of the most challenging life transitions women face.
Where This Client Started
When this client reached out to me, she was exhausted—physically, mentally, and emotionally.
Her Health History
47 years old, married mother of two teenagers
Started experiencing perimenopause symptoms two years prior
Had gained 35 pounds over the previous three years, mostly around her midsection
Was experiencing irregular periods, hot flashes, and severe mood swings
Had been trying to lose weight for 18 months with no success
What She'd Already Tried
This client wasn't new to the weight loss game. Over the previous year and a half, she'd attempted:
Keto: Lost 10 pounds quickly, then stalled. Felt constantly deprived and eventually binged on carbs, gaining back more than she'd lost.
Weight Watchers: The points system felt overwhelming with her busy schedule. She never felt satisfied and was constantly thinking about food.
Macro tracking: Got obsessed with hitting exact numbers. Spent hours meal prepping and logging, only to fall apart on weekends.
Intermittent fasting: Made her afternoon energy crashes worse and led to overeating during her eating window.
Various "hormone-balancing" programs: Expensive supplements, elimination diets, and restrictive meal plans that were impossible to maintain with her lifestyle.
Her Daily Reality
This client's life was full and demanding:
Working 45+ hours per week in a high-stress marketing role
Managing two teenagers' schedules, activities, and college prep
Caring for aging parents who lived nearby
Trying to maintain her marriage while feeling exhausted and disconnected from her body
She was doing everything she thought she "should" be doing but feeling worse than ever.
Her Biggest Frustrations
"I feel like I'm constantly starting over," she told me. "I'll be good all week, then the weekend hits and I eat everything in sight. Monday comes and I hate myself for 'failing' again."
She was also dealing with:
Severe afternoon energy crashes
Uncontrollable cravings, especially for sugar and carbs
Feeling puffy and bloated most of the time
Sleep disruptions from hot flashes
Mood swings that affected her relationships
A complete loss of confidence in her body's ability to change
Most frustratingly, her doctor had told her that weight gain during perimenopause was "normal" and suggested she try a 1200-calorie diet and increase her cardio.
The Real Problem
After reviewing this client's history and current situation, several things became clear:
Chronic Under-Eating
Despite trying multiple approaches, this client had been chronically under-eating for years. Her attempts at restriction had slowed her metabolism and disrupted her hunger hormones.
The evidence:
She rarely felt hungry in the morning
She experienced extreme cravings in the afternoon and evening
Her energy was inconsistent throughout the day
She felt cold frequently, especially her hands and feet
Hormonal Chaos
Perimenopause had disrupted her hormone balance, but the restrictive approaches she'd been trying were making it worse.
What was happening:
Low-calorie diets were increasing her cortisol levels
Insufficient carbohydrates were affecting her thyroid function
Inadequate protein was contributing to muscle loss
Poor sleep from hot flashes was disrupting recovery
Stress and Lifestyle Factors
This client's high-stress lifestyle required an approach that worked with her reality, not against it.
The challenges:
Limited time for meal prep and exercise
Irregular schedule due to work and family demands
Social eating obligations (family dinners, work events)
Need for flexibility during travel and busy periods
All-or-Nothing Mindset
Years of failed diet attempts had created a perfectionist mindset that was sabotaging her efforts.
The pattern:
She'd follow a plan perfectly for days or weeks
One "slip-up" would trigger complete abandonment
She'd spend days or weeks feeling guilty before starting over
Each restart felt harder and less hopeful than the last
Our Approach: Working With Her Body, Not Against It
Instead of giving this client another restrictive plan to follow perfectly, we focused on creating sustainable changes that supported her hormonal health and busy lifestyle.
Phase 1: Metabolic Restoration (Months 1-2)
Before we could focus on fat loss, we needed to repair the damage from years of restriction and support her changing hormones.
What we did:
Increased her daily calories from approximately 1300 to 1800-2000
Prioritized protein at every meal to support muscle maintenance and satiety
Added strategic carbohydrates around her workouts and in the evening to support sleep and hormone production
Focused on meal timing to stabilize her blood sugar and energy levels
Her initial reaction: "You want me to eat MORE? I've been trying to eat less for months!"
The results after 6 weeks:
Her energy stabilized throughout the day
Afternoon cravings significantly decreased
She started sleeping better, even with occasional hot flashes
Her mood improved dramatically
She actually lost 3 pounds, despite eating more food
Phase 2: Building Sustainable Habits (Months 2-4)
Once this client's energy and cravings stabilized, we focused on creating habits she could maintain long-term.
Exercise approach:
Strength training 3x per week (30-45 minutes) to build muscle and boost metabolism
Daily walks when possible, but no pressure on busy days
Gentle yoga or stretching in the evenings to support sleep and stress management
No more excessive cardio that was increasing her cortisol levels
Nutrition structure:
Flexible meal frameworks instead of rigid meal plans
Batch cooking strategies that fit her schedule
Restaurant and social eating guidelines so she could enjoy family dinners and work events
Weekend strategies to prevent the Monday restart cycle
Stress management:
Bedtime routine optimization to improve sleep quality despite hot flashes
Simple stress reduction techniques she could use during busy workdays
Permission to be imperfect and strategies for getting back on track quickly
Phase 3: Consistent Progress (Months 4-8)
With her foundation solid, Sarah's body was ready for consistent fat loss.
What happened:
She lost 1-2 pounds per week consistently
Her clothes fit better and she felt stronger
Her energy remained stable even as she lost weight
She navigated holidays, vacations, and stressful work periods without derailing
Most importantly, the process felt sustainable and enjoyable
As research from Dr. Stacy Sims on women's physiology shows, women in perimenopause require different nutritional and exercise approaches than younger women or post-menopausal women. The hormonal fluctuations during this transition period mean that generic approaches often fail.
The Transformation: Beyond the Scale
After 8 months of working together, this client had lost 28 pounds. But the real transformation went far beyond the number on the scale.
Physical Changes
Lost 28 pounds and 4 clothing sizes
Increased muscle mass and strength significantly
Improved body composition with visible muscle definition
Stabilized energy throughout the day
Better sleep quality despite ongoing hormonal changes
Reduced bloating and digestive issues
Mental and Emotional Changes
Food freedom without obsessive thoughts about eating
Confidence in social eating situations
Trust in her body's ability to maintain results
Resilience when life gets busy or stressful
Pride in what her body could do, not just how it looked
Lifestyle Integration
Sustainable habits that worked with her busy schedule
Flexibility to enjoy family dinners and social events
Strategies for maintaining progress during travel and stress
Knowledge to make adjustments as her body continued to change
The Key Principles That Made the Difference
This client's success wasn't due to willpower or a perfect plan. It was the result of applying specific principles that work for women in her life stage:
1. Metabolic Support Before Fat Loss
Instead of immediately creating a caloric deficit, we first focused on supporting her metabolism through adequate nutrition. This allowed her body to function optimally before asking it to lose weight.
2. Hormone-Informed Nutrition
We structured her eating to support stable blood sugar, adequate sleep, and optimal hormone production rather than following generic macronutrient ratios.
3. Strength-Based Exercise
Rather than focusing on calorie burn, we prioritized building and maintaining muscle mass to boost her metabolism and improve her body composition.
4. Flexibility Within Structure
Sarah needed consistent habits, but also the flexibility to adapt when life demanded it. We created frameworks rather than rigid rules.
5. Patience with the Process
We adjusted our timeline expectations to account for the reality of hormonal changes and the need for metabolic restoration.
Common Misconceptions About Perimenopause and Weight Loss
This client's journey highlighted several misconceptions that keep women stuck during this life transition:
Myth 1: "You Just Need to Eat Less and Exercise More"
Reality: During perimenopause, metabolic changes mean that extremely low-calorie approaches often backfire by further disrupting hormones and slowing metabolism.
Myth 2: "Weight Gain During Perimenopause is Inevitable"
Reality: While hormonal changes do affect body composition, significant weight gain isn't inevitable with the right approach to nutrition and exercise.
Myth 3: "You Need to Eliminate Carbs to Lose Weight"
Reality: Carbohydrates support thyroid function, sleep quality, and mood stability—all crucial during perimenopause.
Myth 4: "More Cardio is Better"
Reality: Excessive cardio can increase cortisol levels, which are already elevated during perimenopause. Strength training is more effective for body composition changes.
Myth 5: "If It Worked Before, It Should Work Now"
Reality: Your body at 47 has different needs than your body at 27. Approaches must evolve with your physiology.
What This Client Would Tell You
When I asked this client what she'd want other women in similar situations to know, here's what she said:
"Stop trying to force your body to respond like it did when you were younger. I wasted so much time and energy fighting against my body instead of working with it."
"The hardest part was trusting the process when everything I'd been told said I should eat less and exercise more. But eating more and lifting weights changed everything."
"I wish I'd asked for help sooner instead of trying to figure it out alone. The personalized approach made all the difference because it was designed for my actual body and my actual life."
"The weight loss was amazing, but feeling confident and energetic again was even better. I didn't realize how much the constant food obsession was affecting my relationships and happiness."
Red Flags That You Might Need a Different Approach
If you're experiencing perimenopause and struggling with weight management, these signs suggest you might need a more personalized approach:
Physical Signs
Gaining weight despite eating less and exercising more
Severe afternoon energy crashes
Uncontrollable cravings, especially for sugar and carbs
Feeling cold frequently
Sleep disruptions beyond just hot flashes
Losing muscle mass despite exercise
Mental/Emotional Signs
Constantly thinking about food and weight
All-or-nothing thinking about eating
Feeling like your body is working against you
Loss of confidence in your ability to change
Mood swings that seem disproportionate to life stress
Lifestyle Signs
Unable to maintain eating plans due to schedule demands
Social eating causing anxiety or guilt
Previous approaches working temporarily then failing
Feeling overwhelmed by conflicting nutrition advice
The Perimenopause-Specific Approach
Based on this client's success and my work with dozens of women in similar situations, here are the key elements of an effective perimenopause approach:
Nutrition Priorities
Adequate protein (0.8-1g per pound of body weight) to maintain muscle mass
Strategic carbohydrates to support sleep, mood, and thyroid function
Healthy fats to support hormone production
Consistent meal timing to stabilize blood sugar and energy
Sufficient overall calories to support metabolic function
Exercise Focus
Strength training 3-4x per week to build and maintain muscle
Moderate cardio for cardiovascular health without excessive stress
Daily movement that fits into your schedule
Recovery and sleep optimization as priorities, not afterthoughts
Lifestyle Factors
Stress management techniques that actually fit into your day
Sleep hygiene adapted for hormonal changes
Flexibility for real-life demands and schedule changes
Support systems for both accountability and encouragement
This Client's Current Status
Today, this client has maintained her 28-pound weight loss for over a year. More importantly, she's developed a sustainable relationship with food and exercise that adapts to her changing life.
She still experiences perimenopausal symptoms, but they no longer derail her progress. She has tools and strategies for managing busy periods, social events, and hormonal fluctuations.
Most importantly, she trusts her body again.
She knows how to adjust her approach based on how she's feeling, what her schedule demands, and what her body needs. The obsessive food thoughts are gone, replaced by confidence and flexibility.
Could This Work for You?
If this client's story resonates with you, you might be wondering if a similar approach could work for your situation.
The truth is, every woman's perimenopause experience is unique. What worked for Sarah might need to be modified for your specific symptoms, lifestyle, and goals.
But the principles remain the same:
Working with your body's changes instead of fighting them
Supporting your metabolism before focusing on fat loss
Creating sustainable habits that fit your real life
Getting personalized guidance instead of following generic advice
Ready to discover what approach would work best for your specific situation?
I've created a comprehensive Metabolic Assessment that evaluates how perimenopause (or other life factors) might be affecting your ability to see results.
This detailed analysis looks at:
Your current symptoms and how they might be impacting your metabolism
Whether your current approach is supporting or hindering your hormonal health
Personalized recommendations based on your life stage and circumstances
A clear action plan for moving forward
Take the Metabolic Assessment →
Because you don't have to accept that weight gain and low energy are inevitable parts of getting older. With the right approach, you can feel strong, confident, and energetic at any age.
The Bottom Line
This client's transformation wasn't about finding the perfect diet or exercise plan. It was about finding the right approach for her specific body at her specific life stage.
Perimenopause doesn't mean your transformation goals become impossible. It just means they require a different strategy.
If you've been struggling with approaches designed for younger women or men, if you've been told that your age or hormones make weight loss impossible, or if you're tired of starting over every Monday, know that there's another way.
You don't have to choose between accepting weight gain or fighting your body with restriction and excessive exercise.
There's a middle path that honors where your body is right now while still moving you toward your goals. This client found it, and so can you.
Coach Megann specializes in helping women navigate body transformation during perimenopause and other life transitions. Take the Metabolic Assessment to discover what personalized approach could work for your unique situation.
