Why the Scale Might Not Be Moving in Perimenopause

Why the Scale Might Not Be Moving in Perimenopause (and Why That's Not the Whole Picture)

One of the most common frustrations women experience in perimenopause is feeling like they’re doing everything right but the scale isn't budging. If you’re in this boat, you’re not alone. But before we dive into why this is happening, let’s clear one thing up: progress is more than just a number on the scale.

Beyond the Scale: What Progress Really Looks Like

• Clothes fitting better

• Increased energy levels

• Improved digestion

• Enhanced strength

• Better mental clarity and mood

Now, let’s talk about why the number on the scale may be playing tricks on you.

1. Discrepancies in Food Intake and Portion Sizes

One of the biggest culprits in stalled weight loss is eating more than you think. It’s easy to underestimate portions, especially with calorie-dense foods like nuts, oils, and snacks. Small bites or underestimating the true size of a serving can easily add up.

How to Fix It:

• Measure your portions: Start by weighing food or using measuring cups.

• Log everything: Even those small tastes and bites matter.

2. Simultaneously Building Muscle and Losing Fat

Perimenopause is often a time of muscle loss, so if you’re working out consistently—especially strength training—you might be building muscle while losing fat. Muscle weighs more than fat but takes up less space, so the scale may not move, but your body composition is changing for the better. This is why your clothes might fit better even though the scale isn’t moving.

How to Fix It:

• Measure progress differently: Use photos, measurements, and how your clothes fit as a better indicator than the scale.

3. Water Retention

Hormonal fluctuations during perimenopause can cause your body to hold onto water, making it hard to see true fat loss on the scale. Stress, sleep, and even food sensitivities can all contribute to this.

How to Fix It:

• Stay hydrated to flush out excess water.

• Keep stress levels in check, and ensure you’re getting enough sleep (more on that later).

• Don’t forget about the importance of electrolytes. Sodium is needed for proper adrenal function.

4. Stress and Cortisol

Stress hormones like cortisol can directly affect weight loss, especially around the belly. If you’re feeling stressed, your body holds onto fat, particularly in the abdominal area. Chronic stress can also lead to overeating and disrupt sleep, making it harder to lose weight.

How to Fix It:

• Practice stress-management techniques like meditation, yoga, or deep breathing.

• Prioritize rest and recovery.

5. Sleep

Sleep is a huge factor in weight loss, particularly during perimenopause. Poor sleep disrupts hormone regulation, increases hunger, and messes with your ability to burn fat efficiently.

How to Fix It:

• Establish a bedtime routine.

• Limit screen time before bed and create a sleep-conducive environment.

6. Hormonal Changes

Perimenopause is all about shifting hormones—namely, estrogen, progesterone, and insulin. These changes can slow down metabolism and make it harder to lose weight. Insulin resistance is common, leading to more fat storage, particularly around the midsection.

How to Fix It:

• Balance your hormones through proper nutrition, regular exercise, and stress management.

• Include more plant-based foods rich in fiber to help regulate insulin levels.

7. Insufficient Protein (Especially on a Plant-Based Diet)

Protein is crucial for muscle maintenance and fat loss, especially during perimenopause. Women often don’t get enough, especially on plant-based diets, making it harder to build and maintain muscle and burn fat.

How to Fix It:

• Up your protein intake: Aim for at least 0.8–1g of protein per pound of body weight daily.

• Include plant-based protein sources like lentils, tofu, tempeh,textured pea or soy protein, pumpkin seed or fava bean tofu, nutritional yeast and quinoa in every meal.

8. Not Enough Progressive Overload in Training

Another common mistake is not challenging yourself enough in your workouts. If you're not progressively overloading your muscles (i.e., lifting heavier weights or increasing intensity), your body has no reason to change.

How to Fix It:

• Progressive overload: Gradually increase the weight or resistance in your workouts to keep pushing your body to adapt and grow stronger.

Final Thoughts: It’s Not All About the Scale

Remember, true progress goes beyond the number on the scale. Pay attention to the way your body feels, your energy levels, your strength, and how your clothes fit. These are all indicators of the positive changes happening inside your body.

If you’re ready to ditch the scale as the only measure of success and truly transform your body, comment below or reach out. Let’s get started on a plan that works for YOU!