Extreme Weight Loss Measures Just Don’t Work Anymore

You’ve probably been told the same thing your whole life: “Eat less and move more.”

So when perimenopause weight showed up, that’s exactly what I did. I cut calories. Nothing. Zip. Zilch. Nada.

I exercised more. Nothing, but sore joints and exhaustion.

That’s when it hit me — this isn’t about discipline. It’s about physiology.

Our bodies are changing and what used to work doesn’t work anymore.

Which means we have to do something new. But what?

I decided to approach it with curiosity and try different things to see what would work.

Phase 1: I tracked my intake, sleep, exercise and movement, and stress for a few weeks to get a solid baseline. At first glance, my information looked pretty normal. But I saw that maybe, I was eating a fair amount of bread and cookies. Not to the extent that I was consuming more calories than I burned on a daily basis but... I like the bread and the cookies. Who doesn’t?

Phase 2: So I thought, what if I just cut back a tiny bit for a week. Instead of consuming 120 grams of starchy carbs each day, I consume about 100? That’s like a single piece of toast so no big deal to give up, right?

Phase 3: In that first week I lost two pounds. I hadn’t been able to lose two pounds in years! Hmmm…So I continued tiny bit by tiny bit to decrease the carbs until I found a sweet spot, a level of intake that allowed me to have bread and cookies sometimes, but still lose weight.

Phase 4: Then I looked at my exercise and movement and I thought, what if I pull it back? What if I work out at a mostly comfortable level and I just work out for a little bit longer? So instead of a 20-30 minute high intensity workout, I do a 30 minute brisk walk or bike ride?

I continued to lose weight and my body stopped feeling awful. In fact, I was feeling pretty good. And sleeping much better at night.

This “what if” approach led me to lose the weight I gained in perimenopause. Now I can wear all of the clothes I had to angrily tuck away in storage because they no longer fit.

And even better, my stress levels and sleep have improved. Bonus, I still get to enjoy cookies and bread.

If this sounds like a win for you, keep reading!

These three steps will help you feel in control again, (and losing weight) starting today.

1. Know Your Carbs

Why this matters

Your body becomes more sensitive to carbs in midlife. This means the same oatmeal, wine, or “healthy granola” that worked for you years ago now hits differently. You can eat very healthy foods and still run up your carb load without realizing it.

Tracking carbs is not a “diet”. It is a small detective mission that clarifies what your body is dealing with all day long.

Real-life examples

  • A slice of sourdough bread has around 15 grams of carbs.

  • A “lightly sweetened” granola can be 40 grams of carbs in a half cup.

  • A smoothie bowl can hold more carbs than a fast-food meal.

  • A homemade chocolate chip cookie...around 10 grams of carbs.

Action Step

Track your net carbs for at least one full day. I like the free app Cronometer, but there are many available. You can even use ChatGPT to help you track. Or if you’re old school, just jot the net carbs on a post it note. Keep in mind that something like a ham sandwich will need carbs for the bread, condiments, and then the ham and whatever else you put on it. There’s a little bit of work to do.

To be specific, track net carbs which generally speaking is the total carbs in a food minus the fiber.

For example, an apple has around 25 grams of total carbs. It has 4 grams of fiber. So the net carbs for an apple are 21 grams.

Log everything without overthinking it. Treat this like information gathering rather than judgment.

2. Eat for Energy, Not for Willpower

Why this matters

Women often undereat protein and overeat carbs without trying to. I definitely did. Midlife bodies respond very well to stable energy, which means a simple balance of protein, healthy fats, and slow carbs.

When your meals are balanced, your cravings drop, your afternoon slump fades, and your mood improves. You also lose weight.

Simple plate formula

  • Half plate non-starchy vegetables

  • Quarter plate protein

  • Quarter plate healthy fats

Protein helps preserve muscle, supports metabolism, and keeps you full for hours. Healthy fats keep meals satisfying. Balanced plates reduce cravings and stabilize energy.

Easy meal upgrades

  • Swap toast for two eggs and a side of berries.

  • Add avocado or olive oil to your salad so you stay full.

  • Start breakfast with 20 to 30 grams of protein to reduce afternoon snacking.

  • Replace carb-heavy bars with real food like Greek yogurt, cheese, turkey roll-ups, or nuts.

Action Step

Choose one meal today (breakfast and lunch are often the easiest) and upgrade it using the plate formula. Add protein. Add a healthy fat. Reduce or swap a carb. Notice how your hunger and energy change throughout the day.

3. Move the Way Your Midlife Body Prefers

Why this matters

You do not need to train like an Olympic athlete to lose weight in this chapter of life. Your body responds best to consistent movement, not punishment workouts. Think gentle, steady, and repeatable.

Movement improves insulin sensitivity, reduces stress hormones, and supports sleep. All three are essential for midlife weight loss.

Simple ways to move

Zone 2 cardio: You can talk, but you cannot sing. This is brisk walking, light cycling, or an easy jog. It trains your body to burn fat more effectively.
Strength training: Muscle is your metabolic gold. You do not need heavy barbells. You can do squats, lunges, wall pushups, dumbbells, or resistance bands.
Movement snacks: Ten minutes after meals improves blood sugar and reduces cravings. That is it. No need for drama.

Examples

  • Walk 20 minutes at a “purposeful but not dying” pace.

  • Do a simple circuit: squats, wall pushups, glute bridges.

  • Take a 10-minute walk after dinner and notice how much better you sleep.

  • Use dumbbells two or three times per week for basic lifts.

Action Step

Do one of the following today:

  • A 15 to 20 minute Zone 2 walk

  • A 5 minute strength starter circuit

  • A 10 minute post-meal walk

Keep it simple. Your midlife metabolism prefers consistency to heroics.

Your First Step Back to Losing That Perimenopause Weight and Feeling Like Yourself Again

You now have the three powerful and proven ways to take control of midlife weight gain.
These habits are simple, sustainable, and realistic. When you stack them week after week, your energy improves, your cravings drop, and the number on the scale finally responds.

If this approach feels doable — if you’re ready for realistic steps that work with your midlife body instead of against it — stay tuned.

I’m creating a full 12-week, self-guided program called Midlife Weight loss Breakthrough that builds on exactly what you just learned.

You’ll get short, daily lessons, flexible “freedom meals,” and a clear, step-by-step plan to lose weight without feeling deprived.

In the meantime, follow me on Facebook and Instagram for weekly tips, sneak peeks, and early access when the program opens.

Work smarter, not harder! Your perimenopause weight loss breakthrough starts right here, right now!

Annette Brownlee, BSN, RN
Midlife Weight Loss Coach