Perimenopause can feel like an uphill battle for many women. 

Hormonal changes, sudden weight gain, and a slowing metabolism can make it difficult to feel like yourself. For Krista, a dedicated healthcare professional and mother, perimenopause brought unexpected challenges. 

Despite years of working out and watching her diet, the usual methods stopped working, leaving her feeling “stuck” in her body. But with the right approach, she turned things around—dropping 12 pounds, losing inches off her waist, and finding new confidence. 

Perimenopause and Weight Gain: The Start of Krista’s Fitness Journey

Krista grew up in the 90s, a time when fitness culture emphasized numbers on the scale. 

She was diligent about working out and tracking her weight, but as perimenopause hit, her body stopped responding. 

She gained 15 pounds despite her best efforts and felt like she was always wearing a “snowsuit.” 

Frustrated and needing a new approach, Krista connected with me to find a way to reclaim her body and fit back into her favorite clothes.

A Balanced Home Workout Routine for Perimenopause Weight Loss

Krista’s packed schedule as a healthcare worker and mother meant time was limited. She needed a program that was effective but manageable from home. 

Together, we designed a routine that Krista could do in her basement, with workouts lasting under 45–50 minutes. 

We scaled back from her previous seven-day workout schedule to five days, focusing on balance and sustainability.

Her routine included three days of resistance training to help with body composition and two days of cardio to keep her moving. Here’s what her week looked like:

• Monday: Heavy weight lifting
• Tuesday: Cardio
• Wednesday: Heavy weight lifting
• Thursday: Rest
• Friday: Cardio
• Saturday: Heavy weight lifting
• Sunday: Rest

Krista learned the difference between simply exercising and following a structured plan. With a focus on progressive overload, she became stronger and more confident, feeling results she hadn’t seen in years.

Nourishing Nutrition: Krista’s Family-Friendly Meal Plan for Belly Fat Reduction

For Krista, nutrition had to be practical. 

With a family to feed, including teenage kids, she didn’t want to send a negative message about dieting. Instead, we focused on a whole-food-based diet that was flexible and nutritious enough to appeal to everyone at the table. 

Processed foods and high-calorie drinks were out, and her meals became balanced with lean proteins, vegetables, and fiber-rich carbs.

A sample day looked like this:

• Breakfast: Eggs, Avocado, Toast or Oatmeal, Nuts, Coffee
• Lunch: Bean Pasta or Unprocessed Meat with Vegetables and Leafy Greens
• Snack: Greek Yogurt and Fruit or a Protein Shake (perfect for busy days)
• Dinner: Lean Meat or Plant Protein, Vegetables, and Leafy Greens

Krista was delighted to see her family enjoy these healthier options too, creating a positive environment for everyone. 

Her teenagers even began reaching for healthier snacks, like Greek yogurt and berries, and her partner was motivated to start the program as well.

Tracking Progress: How Accountability Supported Krista’s Perimenopause Transformation

To help Krista stay focused, we set up daily self-check-ins and detailed weekly reviews. 

She used her Apple Watch to monitor her steps and movement, which kept her active throughout the day. These weekly check-ins allowed us to celebrate victories and tweak her plan as needed.

In her second weekly check-in, Krista shared a major win, saying, “My body feels different, the way my jacket fits, the way my shirt hangs.” 

Not long after, she shared the joy of putting on a jacket that had been too tight for over two years—a clear sign of progress that boosted her motivation.

Krista’s Results: From Weight Loss to Renewed Confidence

Over time, Krista’s mindset transformed. Perimenopause had initially made her feel as though her body was no longer under her control, but by shifting her focus from the scale to body composition, she embraced non-scale victories. 

Seeing her waist measurements drop, feeling clothes fit better, and receiving compliments reminded Krista that progress goes beyond the number on the scale.

One of Krista’s proudest moments was when she achieved a body fat percentage between 16–18%. She had never thought it was possible, especially in her 40s, but it showed her the power of persistence and structured training.

Celebrating Transformation with a Photoshoot

As a unique part of my program, I encourage clients to set a photoshoot goal to celebrate their hard work and document their progress. 

Though hesitant at first, Krista embraced the idea, and together, we prepared her for a photoshoot to capture her transformation. 

Now, she has beautiful photos as proof of her hard work and as a reminder that age is no barrier to fitness.