7 Powerful Ways to Master Your Macros for Perimenopausal Fat Loss

When you’re doing “everything right” but your body isn’t playing along, it can feel like your metabolism’s been replaced with a potato.

• You eat clean.
• You skip dessert.
• You drag yourself to workouts you don’t even enjoy anymore.

And still…belly fat. Still…brain fog. Still…that 3pm energy crash like clockwork.

If you’ve ever found yourself staring at your reflection thinking, “What happened to me?” , you are so not alone.

I hear this from women I coach constantly: high-achieving, driven, brilliant women who feel like strangers in their own bodies.

Let me tell you the good news: there’s no magic supplement, no punishing gym schedule, and definitely no more skipping meals required. What does work? Getting smart about your macros, aka the balance of protein, carbs, and fat you’re eating every day.

Let’s break it down.

Here are 7 surprisingly powerful strategies to master your macros and finally start seeing the fat loss results that actually match your effort without burnout, restriction, or calorie-counting apps.

1. Ditch the Low-Calorie Trap

The first myth we’re throwing out the window? That eating less = weighing less.

In perimenopause, your body is more sensitive to stress including the stress of not eating enough.

Chronically low calorie intake can spike your cortisol, crash your blood sugar, and cue your body to cling onto fat like it’s prepping for a famine.

What to do instead: Focus on quality of food and macro balance, especially getting enough protein rather than slashing your intake.

2. Make Protein the Star of Every Meal

Protein isn’t just for bodybuilders. During perimenopause, muscle loss speeds up, which can tank your metabolism. Upping your protein helps preserve muscle, stabilise blood sugar, reduce cravings, and actually fuel fat loss.

Strategy: Aim for 25–30g of protein per meal. Think eggs, Greek yoghurt, tempeh, fish, legumes, or lean meats. Bonus points for protein at breakfast, this sets the tone for your entire day.

3. Time Your Carbs Like a Pro

Carbs are not the enemy, blood sugar spikes are. When your blood sugar shoots up and crashes down, so does your energy, mood, and willpower. But that doesn’t mean cut carbs altogether.

Smart Swap: Choose high-fibre carbs like oats, sweet potato, lentils, or quinoa. Pair them with protein and fat to blunt the spike. And save your starchier carbs for later in the day when insulin sensitivity improves (and you’re more likely to feel satisfied).

4. Don’t Fear Fat, Use It Strategically

Fat is critical for hormone health, satiety, and brain function especially when your oestrogen is fluctuating wildly. It also keeps meals satisfying, so you’re not rummaging through the pantry an hour later.

Tip: Add healthy fats like avocado, olive oil, nuts, seeds, and fatty fish to every meal. A sprinkle of seeds on your oats, a drizzle of EVOO on your veggies, done!

5. Balance Your Snacks Like Mini Meals

The 3pm crash? Often caused by a carb-heavy snack with no staying power (looking at you, rice cakes and bananas). A smart snack should have at least two of the big three macros, protein, fat, and fiber-rich carbs.

Quick Wins:

• Boiled egg + olives + cucumber

• Apple slices + almond butter

• Hummus + seeded crackers + carrots

• Protein balls + walnuts

6. Check Your Symptoms Before You Check Your Macros

Here’s where it gets juicy: not all women in perimenopause need the same macro ratios. Your symptoms tell a story about your body and symptom profile, and once you identify the root cause of your symptoms - what is triggering these changes, you'll know how to fuel your body correctly.

For example:

• Bloating, fatigue, and belly fat? You might need more protein and fat to support liver detox and stabilise blood sugar.

• Mood swings and cravings? Try evenly spaced meals with slow carbs and serotonin-supporting nutrients.

• Stubborn weight gain despite “perfect” meals? You might be stuck in cortisol chaos and under-fueling could be the cause.

7. Stop Guessing. Start Strategising.

It’s not about “eating healthy” anymore, it’s about eating smart for your stage of life.

That’s what we'll do inside 28-Reset (make sure you join the waitlist!). We'll take your unique symptoms, your quiz results, and your goals—and map out a macro-balanced, gut-friendly, sustainable nutrition plan that actually works with your body, not against it.

Your Next Step...

Remember: you’re not broken, lazy, or lacking willpower. You’re in a new phase of life and your nutrition should reflect that.