6 Things I’d Do Differently to Change My Body in Perimenopause

You’re eating clean. You’re working out. And still…you don’t feel like yourself.

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Sound familiar? I’ve been there.

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As a 50 year old woman who has lived through perimenopause, I can tell you this: it’s not about working harder, it’s about working smarter.

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Here’s what I would focus on if I wanted to change my body in perimenopause.

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1. Eat With Intention

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For years, I thought “eating clean” was enough. But I didn’t realize is I was still overeating “healthy” foods. Those handful of nuts throughout the day or that spoonful of peanut butter turned into extra calories which led to weight gain.

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The shift? Paying attention to how much I was eating, not just what I was eating.

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First I started by figuring out how many calories I should be eating a day depending on my goals.  You can use this macro calculator to find out how many calories you should be eating based on your health and fitness goals.

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Then I started using a macro tracker to track the food I was eating. It was a huge eye opener and showed me where I was overconsuming and what a serving size really looked like.

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2. Get Accountability

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There is something powerful about not doing it alone.

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Whether it’s a coach, a workout buddy, or an online group that understands midlife changes, support makes all the difference.

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Accountability kept me consistent when motivation wasn’t there.

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3. Stop Hopping From Plan to Plan

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This was a hard one for me because I love variety.

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But the truth is, I didn’t see real progress until I stuck with one strength program for at least 8 weeks and focused on gradually increasing weights.

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Consistency builds results, not constant switching.

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4. Prioritize Rest

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I used to THRIVE in “hustle culture”.  Or so I thought.  Getting up at 4:30 AM, going nonstop and not going to sleep til almost midnight.  I thought I could push through fatigue, or “fix it” with extra sleep on the weekends.

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But the reality is, recovery is a BIG part of the transformation.

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Sleep, rest days, and slowing down when my body asked for it made everything else work better.  

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5. Protect Your Peace

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Some of my stress was self-created: overthinking, overscheduling, saying yes when I wanted to say no. That kind of mental chaos stalled my progress more than any missed workout ever did.

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Setting boundaries and learning to say no gave me space to actually thrive.

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6. Move More Outside of Your Workouts

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A 30–45 minute workout doesn’t undo 10 hours of sitting.

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I started looking for small ways to move throughout the day: parking farther away, dancing while cooking dinner, putting my phone in another room so I’d get up more often.

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Tiny tweaks. Big impact.

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The Bottom Line

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Perimenopause is tough, but change is possible.

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When I stopped fighting against my body and started supporting it in these ways, I felt more in control, more confident, and more like me again.

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You don’t need to overhaul your entire life. Just focus on a few simple shifts, stay consistent, and give yourself grace in the process.

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Your Next Step

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Ready to take your strength to the next level?

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My program 3-30-3 is a 3-week, 30 minute strength training plan designed for busy women who want to build muscle and stay consistent without wasting time.

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You don’t have to do more, you just have to do what works.

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Let’s train with intention, stay consistent, and feel stronger.

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