Six Strategies for Midlife Weight Loss

Let’s be honest: weight is just one piece of the health puzzle, but it’s a piece that many midlife women are thinking about. If you’re trying to lose weight or maintain a healthy weight through perimenopause and beyond, you are so not alone.

We’re not chasing skinny, we’re chasing strong, energized, and confident.

Still, the facts are real: carrying extra weight can increase the risk of chronic conditions like heart disease, type 2 diabetes, joint issues, and certain cancers. So if you’re here because you want to feel better in your body and support your long-term health? You’re in the right place.

Let’s toss out the outdated “eat less, move more” advice and talk about what actually works for weight loss in your 40s, 50s, and beyond.

Why Midlife Weight Loss Feels So Hard (Because, It Is)

Here’s the deal: your body isn’t working against you—it’s just changing .  Hormonal shifts, changing metabolism, increased stress, poor sleep, and muscle loss all play a role. Add in the reality of modern life (desk jobs, DoorDash, and Netflix marathons), and it’s no wonder weight loss feels tougher now than it did in your 30s.

But harder doesn’t mean impossible. You just need strategies that work with your body, not against it.

Strategy 1: Set Realistic, Specific Goals (Not Just “Lose Weight”)

Vague goals like “I want to lose weight” aren’t helpful. Instead, create SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound.

Try this instead:

• “Walk 30 minutes after dinner, 5 days a week”

• “Add vegetables to lunch and dinner every day”

• “Lift weights twice a week for the next month”

Focus on behavior goals, not just outcome goals. Those are what actually move the needle.

Strategy 2: Ditch Diet Culture—Focus on Sustainable Habits

This isn’t about restriction—it’s about nourishment. No more crash diets, detox teas, or “clean eating” perfectionism. Instead, focus on real food, real balance, and real life.

✔️ Load up on veggies, lean proteins, and healthy fats
✔️ Stay hydrated
✔️ Prioritize blood sugar balance (especially important for hormone health)
✔️ Give yourself permission to enjoy treats—guilt-free

Remember: the best “diet” is the one you can actually stick with long term. 

Strategy 3: Practice Mindful Eating (Yes, That Includes Dessert)

Slowing down while you eat is a game-changer. Your brain needs time to catch up with your belly and in midlife, those hunger/fullness cues can get a little wonky.

Try this:

• Eat without screens (hard, I know)

• Chew thoroughly and put your fork down between bites

• Notice textures, flavors, and satisfaction levels

• Stop eating when you feel “just enough,” not stuffed

Mindful eating isn’t about eating less—it’s about eating with awareness so you can feel good during and after the meal.

Strategy 4: Move More (And Lift Some Dang Weights)

Midlife is when strength training becomes non-negotiable. Muscle loss accelerates as estrogen drops—which means metabolism slows unless you actively work to build it back up.

🔹 Cardio is great—especially walking, biking, or dancing
🔹 Strength training is essential—at least 2x/week
🔹 NEAT counts too—Non-Exercise Activity Thermogenesis: gardening, walking the dog, doing laundry while squatting like those old days at the club. 

Bottom line: movement should feel like a celebration, not a punishment. Find what you enjoy and keep showing up.

Strategy 5: Reward Progress—Without Food

You don’t need to earn your rest, but it is helpful to celebrate your wins.

🎯 Hit a new goal?
🧘‍♀️ Stayed consistent with your workouts this week?
🥗 Cooked all your meals at home for 3 days?

Treat yourself to a reward that supports your well-being:

• A new pair of leggings

• A solo coffee date

• That book you’ve been eyeing

• A spa treatment with zero guilt attached

Progress isn’t just about the scale—honor every win, big or small.

Strategy 6: Keep Going—Even When It’s Hard

Here’s the truth: weight loss (and maintenance) during perimenopause and menopause isn’t linear.
Some weeks will feel amazing. Others will feel like a hormonal rollercoaster on fire.

Don’t give up. Don’t overcorrect. Don’t beat yourself up.  
You’re not failing.  You’re adapting.

Every day is a fresh start. You’re allowed to be a work in progress and proud of how far you’ve come.

Want more help?  Download my Mediterranean Diet For Optimal Hormone Health guide a simple, satisfying way to fuel your body for fat loss, hormone support, and better energy.