Macros for Perimenopausal Fat Loss: 7 Strategies That Work

When you first hear the word macros, your brain might immediately picture bodybuilders with chicken and rice meal prep containers, or confusing fitness apps that track every bite. No thanks, right? But here’s the truth: mastering your macros isn’t about becoming obsessive. It’s about learning how protein, fats, and carbs work together in your body, especially during perimenopause when your hormones are shifting, energy feels unpredictable, and belly fat seems to appear overnight.

And let me tell you, the women I work with aren’t chasing biceps or bikini competitions. They’re corporate professionals juggling Teams calls, deadlines, and trying to sneak in a walk at lunchtime.

What they are chasing is energy that lasts the whole workday, less bloating by the time they change into their pyjamas, and confidence that their midlife body isn’t broken.

So in this post, I’m sharing 7 surprisingly powerful strategies to master your macros: practical, realistic tips that fit into a busy professional woman’s day. Stick with me until the end for a bonus strategy that is essential for long-term fat loss and healthy ageing.

#1. Prioritise Protein at Every Meal

Most women over 40 simply aren’t eating enough protein. Skipping it leads to muscle loss, cravings, and fatigue. When oestrogen starts to decline, protein becomes even more important because it supports lean muscle (your metabolism’s best friend) and helps with satiety.

Think beyond the old “chicken breast for dinner” cliché. Try Greek yoghurt with berries for breakfast, tuna or boiled eggs at lunch, and lentil or tofu curry for dinner. Even adding a handful of nuts or a slice of cheese to your afternoon snack can help stabilise blood sugar and cravings.

Bonus points, a plant based protein at dinner will help you sleep better too. It's easier to digest and less thermogenic than animal protein, which means reduced night sweets, deeper sleep, and more comfortable body temperature.

#2. Don’t Go Low-Carb, Go Smart-Carb (ie: Fibre-First)

Myth: Carbs cause belly fat.

Truth: It’s not the carbs themselves, but the type and timing that matter. And fibre-rich carbs are your secret weapon.

Fibre slows the release of glucose into your bloodstream, preventing those rollercoaster sugar crashes that send you sprinting to the café at 3:25pm for a Happy Hour banana bread and coffee combo.

Steady blood sugar means fewer cravings, more consistent energy, and better hormone balance. Plus, fibre feeds your gut bacteria, reduces inflammation, and even supports oestrogen metabolism, all crucial for perimenopause health and healthy ageing.

Examples:

• Oats or chia pudding for breakfast
  
• Quinoa or brown rice with your lunch salad
  
• Sweet potato or legumes at dinner
  

Office Lunch Swap: Instead of a white wrap with chicken and mayo, choose a wholegrain wrap with chicken, spinach, and hummus. You’ll get protein for satiety and fibre for blood sugar balance, a double win.

#3. Don’t Fear Healthy Fats

Fat isn’t the enemy, in fact, your hormones need dietary fat to function properly. Omega-3s (from salmon, flax, chia, walnuts) reduce inflammation, while healthy monounsaturated fats (like avocado and olive oil) support heart health and satiety.

A drizzle of olive oil on your salad, half an avocado with your eggs, or a spoonful of nut butter on apple slices can make all the difference. Just watch your portions, a little goes a long way.

#4. Balance Your Plate with my Nourish in 3 protocol

If you’ve ever sat at your desk with just crackers for lunch and wondered why you’re starving 90 minutes later, this is why.

Instead, use my simple Nourish in 3 protocol: build every meal and snack around protein + fibre-rich carbs + healthy fats.

It’s not about perfection, it’s about balance. A quick example: tuna and chickpea salad with olive oil.

Protein? Tick.

Fibre-rich carbs? Tick.

Healthy fats? Tick.

And the bonus? Steady energy for your afternoon Teams meeting.

#5. Time Your Macros for Energy and Craving Control

When you eat can matter just as much as what you eat. Start the day with protein and fibre-rich carbs for steady energy. Keep lunch balanced to avoid the 3pm crash. And aim for lighter carbs and plant proteins in the evening to support sleep without the bloating and hot flashes.

For example:

• Breakfast: Protein smoothie with chia seeds and spinach
  
• Lunch: Wholegrain wrap with chicken, salad, and hummus
  
• Afternoon snack: Apple slices with nut butter or one of my No Bake Smart Sweets
  
• Dinner: Tofu curry with quinoa and sweet potato
  

This rhythm supports fat loss, mood, and energy, without you needing to count every gram.

#6. Hydrate and Support Digestion

It’s not just about macros. Without good hydration and digestion, your body won’t absorb nutrients properly. Aim for 2L of water a day and include probiotic-rich foods (like yoghurt, kefir, sauerkraut) to support gut health. A healthy gut = better hormone balance and less bloating.

#7. Get Personalised Guidance

Macros aren’t one-size-fits-all. Stress levels, sleep quality, activity, and even genetics all affect how your body responds to food. That’s why personalised guidance is so important, it saves time, energy, and frustration.

If you’re constantly second-guessing your meals or stuck in a rut, it may be time to seek tailored support. My 28 Reset is designed exactly for this, to show professional women how to eat smarter for energy, fat loss, and hormone health, without spending hours in the kitchen.

Bonus: Put It on Paper

One of the best things you can do is jot down your meals, even briefly. Not to track calories but to notice patterns. Do you always crash mid-afternoon on low-protein lunches? Do late-night snacks follow stressful workdays? Awareness is the first step to making lasting change.

Wrapping It Up

Mastering your macros isn’t about rules or restriction. It’s about finding the right balance of protein, smart carbs, and healthy fats that works for your busy lifestyle, supports your hormones, and helps you feel energised instead of exhausted.

From prioritising protein to choosing fibre-rich carbs, every small shift builds towards steady energy, reduced cravings, and sustainable fat loss.

So, which strategy will you try first? Will you start with protein at breakfast, or swap your white wrap for a fibre-rich wholegrain one?

Let me know and don’t forget to check out 28 Reset if you’re ready for a simple, structured way to put these strategies into action.

FAQ

Q: Do I really need to track macros?
Not unless you love spreadsheets. It’s more about balance, getting protein, healthy fats, and fibre-rich carbs at every meal.

Q: What happens if I don’t eat enough carbs?
Your body may raise cortisol, making cravings and belly fat worse. Smart carbs (quinoa, oats, sweet potato) are your friend.

Q: Why is protein such a big deal?
Protein helps stabilise blood sugar, build lean muscle, and keep you full, three things your midlife body needs to lose fat.