19/02/2026
If I went back to perimenopause and noticed an increase in belly fat, here’s what I’d do tomorrow:
✅ Start with a personalised food plan - Everyone’s biology is unique. Tailoring your nutrition to your hormones, metabolism, and lifestyle can make a huge difference in how your body stores and burns fat.
✅ Maintain or build muscle through regular movement - Strength training isn’t just for weightlifters, it helps maintain muscle mass, boosts metabolism, and supports healthy body composition as oestrogen levels fluctuate and decline
✅ Add more rest and relaxation into my day - Chronic stress increases cortisol, which can promote belly fat. Small, repeatable habits like short walks, deep breathing, or meditation can keep stress in check.
✅ Prioritise sleep as non-negotiable - Sleep affects hormone balance, hunger, and energy. Even small improvements in sleep quality could help reduce belly fat over time.
✅ Support gut health and blood sugar balance - A healthy gut and stable blood sugar can help reduce cravings, bloating, and fat storage around the midsection. Focus on fibre, fermented foods, and regular balanced meals. Test if needed
✅ Use targeted supplements if needed - Certain vitamins, minerals, or adaptogens could support hormone balance, metabolism, or stress resilience, but should complement, not replace, healthy lifestyle habits.
Small, consistent changes win over quick fixes.
