Are you doing everything right but still can’t lose weight in perimenopause? As a Double Board-Certified OBGYN , I see 80% of my patients struggle with sudden midsection weight gain . The truth? What worked in your 30s—eating less and exercising more—actually stresses your metabolism and spikes cortisol in your 40s.
In this video, I’m sharing 10 medical tips for weight loss that actually move the needle by focusing on your biology, not just calories . We dive into:
Why Estradiol is the “Bossy Aunt” of your metabolism ].
How to use Strength Training to fight Insulin Resistance [06:53].
The Protein & Fiber goals you’re likely missing [12:55].
Why Visceral Fat (the fat around your organs) is the real number you need to track
Timestamps:
00:00 – Intro
1:47 – Tracking Your Food
3:58 – Prioritize Protein
5:12 – Strength Training
7:07 – Hydration
7:53 – Intermediate Fasting
9:14 – Sleep
10:17 – Decrease Stress
11:20 – Tracking Your Progress
12:27 – Smart Supplements
13:50 – Be Patient
14:40 – Outro
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👋 Hi! I’m Dr. Jennifer Roelands, a CA-based double board-certified OB/GYN and integrative healthcare provider.
I practice precision, functional, and integrative medicine — it’s not one-size-fits-all, but a way to personalize your nutrition, sleep, stress, inflammation, detoxification, and hormone balance.
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⚠️ Disclaimer
This video is purely educational and does not constitute medical advice. The content of this video is my personal opinion and not that of my employer(s). Use of this information is at your own risk.
#Perimenopause #MenopauseWeightGain #WeightLossTips #WomensHealth #HormoneHealth #MidlifeWellness #MenopauseDiet #PerimenopauseSupport #HealthyHormones #MidlifeWomen #HormoneBalance #MenopauseWellness #PerimenopauseJourney
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📖 Ready to go deeper? Pivot: Your Perimenopause Playbook → https://www.amazon.com/Pivot-Perimenopause-Playbook-Jennifer-Roelands/dp/1662975848/
🌸 Wondering if perimenopause could explain how you’re feeling? Take the quiz → https://drjenniferroelands.com/perimenopause-menopause-quiz/
How can I reduce stress and fibroid my belly fat
Best stress reducer I have found in my nearly 52 years has been prayer. Seriously! Works better for me than anything else I have ever tried.
I've been lean all of my life. Have always exercised and eaten right, and then I hit 39 and BAM!
I'm 43, 5'7", and I've been 127lbs my entire adult non pregnant life. My eating and exercise is disciplined to a militant level, and I never stray from my routine or eating habits. Just the past 4 months, my weighed ballooned up to 133lbs, and my stomach and sides friggin jiggle!!! I am FREAKING OUT! I feel like I'm in someone else's body. I keep sweating buckets at night, I'm exhausted and stare off during the day zoning out, and I'm literally losing my shi* about all this. Going to the doctor tomorrow, and I'm getting on every hormone she'll throw at me. This is insane! I genuinely thought everyone complaining about menopause weight gain were just using menopause as an excuse for their poor eating and exercise habits. Nope!!! This menopause weight gain is legit, and it's a nightmare!!! 😩
I am here because I am a nutritionist that has many clients in perimenopause and I myself am 43, have been showing signs of perimenopause for a few years now and have to buy my 2nd set of new clothes because I gained fat at the belly and the thighs.
I myself don't exercise, so the reason is clear…
I did observe a lot of women 40+ and especially 50+ to eat too little protein. That is often the nr. 1 topic we adress.
Other than that, I often feel helpless, because many women report a fairly good and healthy diet, exercise regularly and still can't lose or even gain weight…
Cutting calories and upping workouts both spike cortisol at that age, so sleep and strength training matter more than the deficit.
I just found your videos and they are so helpful!! Thank you!
The basal metabolic rate goes into the toilet. That's why you put on weight without changing calories and then lose absolutely nothing when you cut calories even more.
I'm 37 and I've just ballooned since my perimenopause and Hashimotos diagnosis. It's really getting me down, crying everyday and no energy. I've tried all sorts but nothing works
Ok. Nothing is working. I’ve tried IF, gain weight, more protein, gain weight, sleep – heavier than ever the next day. Barely eat any sweets any more or any carbs.
I walk daily, if I eat more, gain again. If I lift weighs, I look ridiculously too muscular for some reason – I’m built like a man in some ways for that. And yeah, lifting makes me gain weight too. Not sure what else to do at this point.
I can't do intermittent fasting…I find myself way more tired, shaky and dizzy now at 47 than ever before. Also my sleep is completely disrupted.i eat a whole food plant based diet and I supplement with protein powder and creatine. I must say it's not tragic I'm still a size 10-12 UK, I weight lift, I only gained 5 kg but the pudgy belly is so annoying 😅 started HRT 6 months ago so lots of indigestion improved and lost a bit of belly fat.
This makes me incredibly happy and angry at the same time lol. I've lost more weight in my 40s than I have my entire life and I've always struggled with my weight. I made so many small changes at once, I wasn't sure what part of what i was doing was actually working. Now I know it was everything which makee me happy so I know what to do. I'm angry with myself that I let myself get back into all my old terrible habits like I do every winter and put on like 30lbs. It's a vicious cycle for me. Gain the weight every winter, lose it every spring/summer from keeping myself physically active working hard in my yard. When I'm active it's easier to make good choices, plus I intermittent fast, eat all the right things and tadah. I've GOT to stop torturing myself during the winter months!
I eat plenty. I promise. I’ve tracked my calories and I eat too much. I’m 44 and have gained 20 lbs over the last 2 years. It has been a hard and embarrassing struggle. I have started eating a lot more protein, and strength training. Nothing has changed, and I’ve been doing this since August. My problem now, that I never had before, is food noise. After a couple of days, all I think about is food. I’m hungry, angry, and irritable. There is absolutely no fixing that.
Can you do a video for women with PCOS in perimenopause? Our journey during this stage is much more complicated than people who dont have PCOS.
I feel like am playing whack a mole, i think i am doing all the things right, then i dont see progress i.e. sleep, weight loss, cortisol management, memory lapses, etc. Doing all the things for pcos + perimenopause i.e. HRT, weight loss, weight training, supplements, metformin, etc.
Please Help!
Sleep? Great suggestion. If only i could sleep without waking up after 4 hours and can't fall back asleep. I wish i could sleep.
doing all these. it works. id add also seriously reducing alcohol intake. like, seriously.
What protein powder do you use? Thanks!
Please provide literature sources
I’m always so confused about the IF but eat more.
We must eat more but are encouraged to calorie restrict. As well as increase protein.
If we are in a deficit, we are for sure not going to meet our protein goals OR fibre goals for that matter. Also very hard to change your body composition and gain muscle restricting calories.
I’m wondering how we can avoid reoccurring UTIs and yeast infections, as well as the on and off bloating/distention.
I’m 47. Still have a period. Just got a uterine ablation.
Have been having infections come and go for years now and progressively getting worse.
I only started gaining fat when I also started gaining muscle via strength training. I’ve had to dial back the frequency and intensity of the training to lower the cortisol. I haven’t gained belly fat, I’ve gained about 10 lb of overall fat. Body fat percentage has gone up even with me gaining muscle. I also had to dial back intensity of my cardio to keep cortisol low. It’s slowly working. Down 2 lb and looking to get body fat % back to 25%. I want to see my muscles that I’ve worked hard to build over the last year!
I'm glad to find your video explaining anything related to perimenopause n menopause straight to the point. Thank you.
Btw, listening to your voice is kind of comforting.😊
Honestly how can a scale actually truely measure your viseral fat?
FAQ
Q: Why does weight gain happen so easily in perimenopause?
A: Declining estrogen affects how your body interacts with insulin, cortisol, leptin, and other metabolic hormones. The simple “calories in, calories out” approach often stops working the same way.
Q: Should you eat less and exercise more to lose weight?
A: No. Undereating and overexercising can raise cortisol, increase stress on the body, and worsen weight gain. The focus should be on nutrient-dense foods, not restriction.
Q: Why is tracking food important?
A: Tracking helps you see protein, fiber, and micronutrient intake so you can correct gaps instead of blindly cutting calories.
Q: Why is protein essential in perimenopause?
A: Muscle mass declines with age, and muscle supports metabolism and blood sugar control. Prioritizing protein helps preserve and build muscle.
Q: What kind of exercise works best?
A: True strength training—lifting heavier weights to fatigue—builds muscle and supports metabolism better than light “toning” workouts.
Q: How does hydration affect weight?
A: Proper hydration supports metabolic function. A general goal is about half your ideal body weight in ounces daily, with electrolytes if fasting.
Q: Does intermittent fasting help?
A: It can for some women. Start with a 12-hour eating window and gradually increase. It’s not ideal for everyone, especially some with autoimmune conditions.
Q: Can sleep really impact weight?
A: Yes. Irregular or poor sleep disrupts cortisol and increases inflammation, which can impair metabolism and weight loss.
Q: How does stress affect weight gain?
A: Chronic stress raises cortisol, which can drive inflammation and abdominal weight gain. Simple stress-reduction habits can help.
Q: Should you only rely on the scale?
A: No. Body composition matters more than weight alone. Reducing visceral fat and maintaining muscle are key health goals.
Q: Are supplements helpful?
A: Smart supplementation—like protein or fiber—can help fill nutritional gaps, but should be discussed with a provider.
Q: What’s the most important mindset shift?
A: Be patient. Weight loss in perimenopause is individualized. What works for one woman may not work for another.
I started exercising with 5 then 7.5 lbs and now I have to take a break because my muscles around shoulder and neck hurt. I don't understand your "lift heavy" statement. One must get to that point. You cannot lift 5 or 7.5 lbs then go to 20 or 30 lbs.
I’m 46 and loosing weight now is soo hard I’m so big I weigh 204 pounds now 😓🥺
Hi Dr Jen. Thank you for your sharing. Is changes of period odour one of the signs of perimenopause?
Here,i got great information,thanksfully
Ironically i cannot do strength training exercises because of my wrist pain, any substitute for muscle building?
again my weight which is balanced all over the ages,but after age 47 which increased 5 to 7 kilo grams.
Just not possible even after all efforts..
The hot flashes keep me awake,stress decrease is not easy when you’re an RN working on a critical care unit on top of all other stressors like the political environment we’re in now. On top of that I’m dealing with pcos. So all this feels like a lost cause,for me.I do strength training 3 times per week,I’m not a sedentary person and still I feel like I’m losing the fat gaining battle. 😢
I'm definitely struggling with the belly fat and just feeling pudgy all over. 47 late perimenopause
Javvy makes a protein coffee that I have really been enjoying !
Thank you so much for this video! I just turned 40 in July- and I’ve never had weight issues EVER! I’ve always been about 130-135lbs as an adult (I’m 5’4). In 6 months, I’ve gained 50-55lbs. I feel horrible, I’m getting blood sugar drops almost every day, and feeling weaker and in more pain. I’m over it! Definitely gonna try these tips to see if they help! ❤
What are the other option for training when intense training is not an option due to a pre-existing condition like a stroke.
Is perimenopause or menopause different for females who have never had kids or been pregnant.
I followed the advice about eating more but I gained weight. The change came when I started tracking protein and really focusing on that. Intermittent fasting helped a lot, too.
I loathe social media , but I'm so greatful for it in moments where I find useful things/people on it like you Doctor! My mom never really discussed anything about womanhood with her four daughters- from menustration to pregnancy to menopause. And I'm breaking that cycle with my two daughters thanks to people like you. A lot of DR's treat you like a number and throw pamphlets at you for you to figure it out rather than trying to help you understand whats happening, and the information you give is so helpful. Thank you for all that you are doing Ma'am!
I didn’t start having muscle mass and weight gain issues until about a year and a half -2 years ago. I'm 58 now. I started lifting weights when i was 16, so my body was in pretty great shape until a couple of years ago and its driving me nuts. 🧐. Stress has attached itself to me and just refuses to let go. With stress i crave chocolate and i loce to bake. My new thing is to create a single-serve of my desserts. Which is never actually single serve. More like brownies for 2. Vicious cycle.
I am 47 going 48, even though I have been obese for two decades, but my stomach have always been flat. My fat is usually goes to my thighs and buttock. But in the last few months, I gain 7 kgs more and mostly become visceral fats. I've been working out more, reduce calories intake, but I still gain weight.
DOES DIM MAKE U GAIN WEIGHT?? IM 44 AND NOW HAVE HORMONAL BELLY AND TAKE DIM FOR MY ESTROGEN DOMINANCE BUT FEEL LIKE I GAINED WEIGHT SINCE I STARTED TAKING IT
Your videos are so helpful! Glad I found them ❤
I have a stomach that just not going away. Perimenopause started @39 am now 50.
These are SO helpful! I was checking off my complaints as I went and I hit so many of these. I’m 46, hot and achy lately. My periods are starting to skip months at a time. I’m increasingly aggravated with my husband even though he hasn’t changed his habits. And I’ve experienced occasional vaginal odor which I haven’t had since puberty. Thank you for recommending tracking things before talking to your doctor, I think that’s very helpful especially given the cost of blood tests through some insurances. You have saved me a lot of stress with this video!
This video makes so much sense. Thank you so much for kindly sharing this information❤I am very grateful❤
Can a perimenopausal woman experience raised blood pressure
Great information! I’m doing a lot of this but could tweak a few things based on the info here. Thanks!
Hi Doc! Is Ozempic ok to have when on Estrogel and Mirena?