10kg down in a year! Perimenopause Nutritionist shares her secret to successful weight loss without dieting.

Vera Prazak
Sep 23
3 min read

You don't have to overhaul your whole life to safely and successfully lose weight in your 40s and over. But you have to work with your body, not against it.

What is the SECRET to successful weight loss in perimenopause?

The emphasis on resistance training as a tool to lose weight for middle-aged women and women in perimenopause on social media is enormous.

However, as a professional, registered nutritionist with extensive knowledge of human physiology and hormonal health, I know that this does not help the majority of women lose weight, especially in the abdominal area.

Resistance training, aka weight lifting and weight-bearing exercise, is a very important part of the life of any aging person, to maintain and build active muscle mass, keep our metabolism burning, and our body functioning well, promising a healthy and mobile future.

Nevertheless, despite its numerous benefits, there is one other exercise or movement that is also beneficial to our health, brain function, and hormonal health and helps eliminate and reduce fat in the abdominal area.

THE MOVEMENT you CAN DO TOO.

As unbelievable as it seems, walking helped me lose nearly two sizes in only four months.

I see women who come to MENO Clinic who struggle with weight loss, and purely by focusing on daily walking, they see their bodies changing in front of their eyes.

In short, if there’s nothing else you can do, walk. Walk as much as you can.

HOW I LOST WEIGHT BY WALKING ONLY.

I started walking in December 2024, purely for the joy of beautiful summer mornings and sunrises, and to find some time for myself and my dog in the early hours of the day.

Walking grabbed me, and I set myself a challenge to not miss a walk a day. Walking anywhere between 5-15km a day. Some days involve a 5k (hour) walk (aimed for 10,000 steps a day), while on other days, it's two longer walks or a combination of walks and a hike. The majority of the walking was done on a flat surface.

With 1 day of resistance training at the gym.

My eating hasn’t changed. Prioritising an anti-inflammatory diet with a base in carbohydrates and ensuring I eat enough protein on weightlifting days.

4 months later, I went from size 12 to size 9-10. (size 40 to 37/38)

9 months later, I am 10kg lighter, with more energy, better stamina and improved health.

Does 1kg of weight loss in a month not seem enough? How about a 10kg in a year?

IT'S MORE THAN EXERCISE TO BURN CALORIES

Walking has become part of my daily routine.

I walk everywhere I can and anytime I can. Prioritising walks in the morning and evening after dinner.

Now, before you jump into walking miles a day.

Ensure you are on top of two things.

Your hormonal balance - if you can’t sleep and your body is in survival mode, you will not lose weight, no matter how much you walk.

Your diet is well-rounded - eating enough to cover extra energy expenditure, eating plenty of vegetables and fruit to help with body inflammation caused by hormonal imbalances and stress.

EAT FOR ENERGY, NOT FOR WEIGHT LOSS

Often, when we need to lose weight, we look at how little we can eat and how much we can move. This concept could’ve worked in your 20s or 30s, but the minute you enter perimenopause, your body chemistry and metabolism change, so must you.

Eating too little or too much of the wrong exercise will cause more havoc to your hormones, metabolic stress, and add to the inflammation caused by the increased amount of hormonally active visceral (belly) fat

If you are unsure where your body is, whether you are perimenopausal or have gone through a hysterectomy in past.

Ensuring you are supporting your body through hormonal changes and doing the right things that wil help you to lose fat but also protect your health and prevent chronic diseases in future, book yourself for a NEW CLIENT Hormone, health and weight assessment appointment.

Use code RECLAIM for a 25% Discount.