The Dreaded Perimenopause Plateau

katautumn
katautumn Posts: 4 Member
edited August 21 in Health and Weight Loss

Hello, everyone! I've currently been trying to get back to my goal weight. I did Keto about two years ago and got down to around 140lbs (I'm a 5'4" 44yo woman). I had a health crisis shortly thereafter for about a year that led me to be sedentary and eating basically anything I could tolerate. I gained about 30lbs that year. When I had surgery this past June, I weighed in at 170lbs. After I recovered, I started to get back into Pilates and walking, like I did before my health issue.

That was almost 3 months ago. I am back to meticulously counting calories (weighing and measuring most food, with the exception of things like salad greens, which I eyeball portions) and being active. 10k+ steps per day, Pilates 30 minutes, 5x/week. I'm eating between 1400 and 1500 calories per day. I also drink my water.

The past month I've weighed 162.9 every...single...weigh-in. No matter how stringent I am with tracking, that scale is not budging. Yes,I'm seeing changes in my body composition with the Pilates, which is great, but that number on the scale is not budging, and I am worried about dropping calorie intake lower at this point if it won't work and then I'll just be starving.

I'm in perimenopause, but not taking HRT at this time. Am I doomed to be a weight I'm unhappy with forever? Should I be eating fewer calories during this stage in my life? TIA for any advice or info!

Replies

  • cmriverside
    cmriverside Posts: 34,891 Member
    edited August 21

    The past month I've weighed 162.9 every...single...weigh-in. No matter how stringent I am with tracking, that scale is not budging.

    That sounds like a scale issue. My scale does that when the batteries need to be changed. A digital scale won't give the exact same weight for two or more days in a row unless it's not working correctly. Step on and off of it each time before a weigh in.

    You can test it by picking up something that weighs a couple pounds (not 20 pounds, just a couple, like a bottle of shampoo) and see if it changes.

    With that said, don't blame it on perimenopause. There is a number of food calories that will put you in weight loss and you just have to find it. It may be higher or lower than you think it is, and if you've lost weight in the past that doesn't mean the same calorie goal is going to give you the same results as last time. Has anything changed in your life? Walking less? Different job?

  • ddsb1111
    ddsb1111 Posts: 1,084 Member

    Peri is horrible, I’m sorry you’re struggling with the myriad of symptoms that comes with it, one of them being exhaustion and poor sleep, which can really affect hunger and movement. Here’s what I suggest- get down to the basics again. Use a food scale, track everything, and follow the weight trend. Make an effort to move more throughout the day if you can. I find that general movement burns even more calories than the gym so it can really help. And since muscle is so important, especially as we age, try to lift heavy 3 times a week for at least 30 minutes, it can change your life.

  • rudyzenreviews
    rudyzenreviews Posts: 74 Member

    First off, huge credit to you for the consistency—you’ve clearly been putting in the work with both diet and activity. It’s not easy to bounce back after health issues and surgery, so the fact that you’re already walking 10k steps a day and doing Pilates regularly is a big win. The changes you’re noticing in body composition are proof that your effort is paying off, even if the scale isn’t moving.

    That said, it’s common—especially in perimenopause—for fat loss to feel slower or more stubborn. Hormonal shifts can affect water retention, how your body partitions calories, and even how responsive it is to a deficit. Being stuck at the same number for a month doesn’t necessarily mean nothing is happening. Sometimes your body recomposes—losing fat while adding muscle—which can make the scale stall.

    You’re not doomed, and starving yourself isn’t the answer. Instead, it might help to:

    1. Double-check protein intake (aim for ~0.8–1g per lb of goal body weight).

    2. Try cycling calories slightly (a few higher-cal days can “reset” things).

    3.Track measurements/photos alongside weight.

    Keep in mind, progress at this stage often shows up in how your clothes fit and your strength improves, not just the scale. You’re on the right track—don’t give up.

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