Perimenopause & Fat Loss: A Practical Guide to Managing Hormones, Hunger, and Energy

If you’re a woman over 35 and you’ve noticed changes in your body that don’t seem to make sense, such as: increased hunger, stubborn belly fat, disrupted sleep, low energy, then you might be experiencing the early signs of perimenopause.

And here’s the thing most women are never told:

Perimenopause doesn’t start at 45.
It can begin as early as your mid-30s – long before your periods become irregular.

But here’s the good news:
You’re not powerless, and fat loss is absolutely still achievable during this phase.
You just need a slightly smarter, more supportive approach.

Let’s break it down.

  1. What Actually Happens During Perimenopause?

Perimenopause is the transitional phase leading up to menopause. Hormone levels – especially oestrogen and progesterone – begin to fluctuate unpredictably.

These hormonal shifts can impact:

  • Body temperature (hot flushes, night sweats)
  • Sleep quality
  • Hunger and cravings
  • Stress response
  • Mood and energy
  • Fat storage patterns
  • Recovery and inflammation

And this is where many women feel confused.
You’re “doing everything right,” but your body feels different.

Nothing is wrong with you – your body is simply changing.

  1. Why Fat Loss Feels Harder During Perimenopause

🔥 1. Cortisol increases

Stress tolerance decreases, making your body more reactive to even small stressors. Elevated cortisol makes fat loss harder – especially around the midsection.

🔥 2. Oestrogen fluctuates

Oestrogen helps regulate appetite, insulin sensitivity, and fat distribution. When levels rise and fall unpredictably, cravings and hunger can spike.

🔥 3. Muscle mass declines faster

Hormonal shifts can accelerate muscle loss, which slows metabolism if you’re not strength training.

🔥 4. Sleep becomes disrupted

Night sweats, restlessness, and anxiety reduce recovery – making cravings and fatigue worse.

  1. The 4 Foundations of Fat Loss During Perimenopause

This phase requires a different approach – one that supports your hormones instead of fighting them.

Here are the four pillars I teach my 1:1 clients:

🔥 1. Build and protect muscle

Strength training is your superpower.

It helps to:

  • Improve insulin sensitivity
  • Reduce belly fat storage
  • Increase metabolism
  • Improve mood and cognitive health
  • Strengthen bones (bone loss accelerates during perimenopause)

2–4 weekly full-body strength sessions is ideal.

My strength training programs are designed for exactly this – structured strength for women 35–50.

🔥 2. Prioritise protein & blood sugar balance

Unstable blood sugar is one of the biggest drivers of:

  • cravings
  • low energy
  • mood swings
  • fat storage

Eating balanced meals with:

  • Protein
  • Fibre
  • Healthy fats
  • Slow-release carbs

…keeps your hunger and hormones stable.

Aim for 1.4–1.8g protein per kg bodyweight per day.

🔥 3. Manage stress strategically

You cannot out-diet or out-train a dysregulated stress response.

Try:

  • Walking outdoors daily
  • Breathwork or 5-minute resets
  • Setting boundaries at work
  • Evening wind-down routines
  • Saying “no” more often

Small changes → big hormonal impact.

🔥 4. Prioritise sleep (your secret weapon)

Sleep is where:

  • hormones rebalance
  • muscles repair
  • hunger resets
  • cortisol drops

Build a sleep routine:

  • no screens 1 hour before bed
  • dim lights
  • consistent bedtime
  • cool bedroom
  • calming rituals (journaling, reading, stretching)
  • abstain from alcohol
  1. What Fat Loss Looks Like in Perimenopause (Realistically)

It’s still possible – but the process looks different.

Instead of:
extreme calorie cuts
aggressive cardio
trying to “push through”

You focus on:
strength
balanced nutrition
recovery
consistency

It’s less about “eat as little as possible”
and more about
support your body so it can respond.”

And when it does?
The results are not just physical – they’re transformative.

  1. The Bottom Line

Perimenopause isn’t a barrier to fat loss – it’s an invitation to change your approach.

With the right strategy, you can:
🔥 lose fat
🔥 feel energised
🔥 reduce cravings
🔥 build strength
🔥 improve confidence
🔥 support long-term health

If you want help building a plan that workswith your hormones, not against them:

💪 Start the 8-Week Transformation Program – strength-based training for women 35+
💎 Apply for Premium 1:1 Coaching – personalised training & nutrition
📧 Join the mailing list for upcoming hormone-focused guides & tools

Your body isn’t letting you down – it’s asking for something different.
And when you listen, everything changes.

Success Stories

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Nicola Coleman profile picture
Nicola Coleman
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I’ve been working with Laura since the beginning of the year and by the end of May I’m 12.5lbs down and a dress size smaller, which I’m chuffed as nuts with…..especially as it feels like I’ve been trying to lose weight for years! But more than that, I just feel so much better in myself. What I’ve loved about working with Laura is that nothing feels generic. Everything is personalised to me, my lifestyle, the food I like, what I can realistically stick to, and what actually works in real life. It doesn’t feel like being handed a random plan and being told to get on with it. Laura is always there, always supportive, and the weekly check-ins have made such a difference. She gets the balance exactly right. She’s motivating and encouraging, but never aggressive or shouty in that stereotypical PT way. I think a lot of women can feel a bit nervous about working with a personal trainer because they imagine someone barking orders at them and making them feel awful, but Laura is the complete opposite. She’s human, she gets it, and she makes you feel supported rather than judged. She’s also so knowledgeable about all the things that affect weight loss and weight gain for women, which has been a huge eye opener for me. It’s not just a case of eat less and move more. Laura really understands the bigger picture, from hormones and stress to nutrition, protein, cravings and how to help you feel full and satisfied rather than constantly thinking about food. One of the biggest surprises for me is that I don’t feel like I’m on a diet at all. I’m eating loads, I’m not hungry, I’m sleeping better, I’m not constantly rummaging for chocolate or snacks, and it actually feels sustainable, which is something I’ve never really felt before. If you’re feeling fed up, stuck, or like nothing is working anymore, I honestly can’t recommend Laura enough. She’s supportive, realistic, knowledgeable and just really, really good at what she does.
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Emma Pender
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Laura is an absolute gem! She’s completely transformed how I feel about myself, my attitude toward food, and my confidence in completing workouts I never thought I could do. The best part is that she’s always there with support, guidance, and the motivation I need to keep going and stay accountable. I’ve thoroughly enjoyed the last three months and am so excited to see where the next stage of my fitness journey takes me. Thank you, Laura! 💪✨
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Claire Messett
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I am sitting here in my dream tree house here in Bali as I write this. I came to Laura as I was ready to release my post pregnancy weight and start getting back to my healthy UK size 12. I took Laura’s 3 month programme and was amazed at the speed and ease that my excess weight started falling off. What amazed me even more was that I wasn’t even hungry. Tomorrow I have booked a photographer to take some shots of me in my lovely red dress that I had bought 4 or 5 years ago! Thank you Laura xxx
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S LP
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I have thoroughly enjoyed working with Laura from Laura Caddy Lifts. She has really reignited my spark and passion for fitness, I felt lost without a workout plan in place. I’d definitely recommend her to anyone looking weekly check ins and advice on their fitness/ nutritional journey.
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Samantha Townshend
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Working with Laura from Laura Caddy Lifts has helped me make changes with the way I eat and exercise which has helped me drop 2 dress sizes in a couple of months and to really enjoy working out from home, I’ve really valued the support and encouragement from Laura, nothing is to much and when I need that extra support she always there. I’d definitely recommend them to anyone looking for that all round support from strength training to toning and help with meals
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Miranda W
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Laura has been amazing. For about 5+ years I have 'thought' I could do this I could do that' to just increase my fitness level and get my snacking under control. Laura's helped me make that happen! Within two months or so I am soooo much more energetic, I am doing amazing work outs, eating so well, and feeling good! Everything is manageable and I'm actually doing it rather than thinking about it or starting tomorrow. She's really realistic and listens and helps you fit good habits in which mean you don't even notice your old habits have gone. 5 years of thinking about it, 2 months in and its happening!
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Nicola Coxon
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Laura is a fantastic PT, she has helped me lose 1 stone in 8 weeks! Great workout program which she is happy to change to fit in with your schedule and abilities, also a great meal plan with so many easy to make and tasty meals that helps you stay on track and reach your weight loss goals. Laura is so supportive and goes above and beyond with all the support you need! I would highly recommend Laura to anyone who is looking to transform their body and their life.
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Danielle H profile picture
Danielle H
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Laura Caddy's approach has completely changed the way I think about fitness. I used to see working out as a chore, and struggled to fit it into my day. But Laura's style is very flexible and completely tailored around my goals. She sets achievable targets and incorporates my favourite foods into the meal plan. Working with Laura has taught me the importance of consistency over perfection. By showing up consistently I'm seeing real results. I used to write off a whole week if I couldn't fit in a perfect workout, but now I realise that I'm on a journey and taking steps is the most important thing! - Thank you so much Laura!
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Lucy James
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I’m a busy mum of 2 who works full time and I’ve been working with Laura for a few months now. I can’t recommend her programme enough, she wrote me a bespoke home workout that I can fit around my schedule and the food plan is really easy to follow. I am in the best shape I’ve ever been in and the accountability check ins were a god send! If you’re looking for some support you need Laura in your life!
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Elizabeth Galpin profile picture
Elizabeth Galpin
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Laura has been so supportive and lovely from day one. She’s always there if I have any questions and the app is easy to use with exercises tailored to my needs and great recipes to follow. Thank you for helping me on my journey to become fitter and healthier
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