Preparing Your Body for Safe and Sustainable Weight Loss in Perimenopause

The Perimenopause Show with Jennifer Woodward

If you've been caught in the frustrating cycle of outdated diet and exercise routines that no longer yield results, this episode will provide clarity and practical steps to help you work with your body during this transformative stage of life.
In today’s episode, we’re continuing the conversation about weight loss—one of the top challenges women face during perimenopause. This episode is all about preparing your body for weight loss, maintaining progress long-term, and safely approaching a calorie deficit.

What You’ll Learn in This Episode

1. Understanding the Challenges of Weight Loss in Perimenopause:

• Why the methods that worked in your twenties or thirties may not work now.
• The importance of addressing underlying issues like stress, insulin resistance, and nervous system overdrive.

2. Building a Weight Loss Preparation Checklist:

• Key indicators your body is ready for weight loss, including:
  • Stable body temperature (98°F).
  • Good mood, energy, and libido.
  • Regular periods and normal digestion.
  • Quality sleep of at least six to seven hours.
  • Effective stress management and feelings of resilience.

3. Principles of a Safe Calorie Deficit:

• Why you should never cut calories drastically or prematurely.
• How to reduce your intake by 300–400 calories safely, starting from a maintenance level of 2000–2200 calories.
• Why calorie deficits should only last for six weeks, followed by a one-week "refuel" period.

4. Balancing Stress and Weight Loss:

• The importance of minimizing stress while in a calorie deficit.
• Why combining low-calorie diets with intense exercise can backfire.
• The role of relaxation and recovery in effective weight loss.

5. The Impact of Lifestyle Choices:

• How stress, poor sleep, caffeine, and sugar contribute to insulin resistance and hinder weight loss.
• Why a macronutrient-focused diet with sufficient protein is essential for perimenopausal women.

6. Case Study: Emma’s Weight Loss Journey

• A real-life example of the challenges many women face despite “doing everything right.”
• Insights into how stress, diet habits, and hormonal shifts impact weight.

Key Takeaways:

• Ensure your body is nourished and metabolically ready before reducing calories.
• A gradual calorie reduction is more effective and sustainable than extreme diets.
• Prioritize relaxation to support your metabolism and overall health.
• Balance is key—overly restrictive diets and excessive exercise can sabotage progress.
• Incorporate planned breaks from calorie deficits to maintain motivation and prevent burnout.

Resources Mentioned in This Episode:

• Preparation Checklist for Weight Loss: https://docs.google.com/document/d/1

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Let’s Connect!

I’d love to hear from you! Whether you have a question, a topic you’d like me to cover, or just want to say hello, here’s where you can find me:

• Instagram: @jennifer_woodward_wellness
• Facebook: Jennifer Woodward Nutrition
• Online: jenniferwoodwardnutrition.com

Thank you for tuning in to The Perimenopause Show! Don’t forget to subscribe so you never miss an episode, and if you enjoyed this one, share it with a friend who might need it. Together, we’re turning perimenopause into a conversation, not a crisis.

See you next time! 💖

Luvut

1. Preparing Your Body for Safe and Sustainable Weight Loss in Perimenopause (00:00:00)

2. Perimenopause Weight Loss Strategies (00:00:04)

3. Day Eating & Weight Loss (00:04:42)

4. Safe and Effective Weight Loss Strategies (00:14:07)