How to Lose 5kg in 6 Weeks On The Peri Plan

16 Feb

Losing weight in perimenopause isn’t about battling your body- it’s about working with it. Your hormones, metabolism, and even emotional wellbeing are shifting, which means a punishing, strict approach no longer serves. But with a super-targeted approach, you can achieve sustainable weight loss while feeling stronger, more energised, and embodied than ever before. The Peri Plan gives you the 7 steps that will help you lose 5kg in in 6 weeks a way that nourishes you, supports your hormones, and enhances your overall wellbeing.

Step 1: Create a Calorie Deficit That Works for You

While hormones play a key role in weight loss during perimenopause, creating a calorie deficit is still essential. However, extreme calorie restriction can backfire by slowing metabolism and increasing cravings. Instead, aim for a strong but sustainable deficit (of about 800 to 1000 calories a day):

Focus on 3 Peri Plan meals a day – All recipes in The Peri Plan are either 300 or 400 calories. Easy. No extra counting for you!
Eat nutrient-dense foods – Focus on whole, unprocessed foods that provide more nutrition per calorie.
Prioritise protein and fibre – These keep you fuller longer. Go for 30g of protein at every meal and 30g of fibre a day. All Peri Plan recipes have 30g of protein - check them out here.
Move more throughout the day – Increasing daily exercise (like adding in an extra big walk in the morning) helps create a natural deficit without excessive exercise.

Aiming for a daily deficit of 800-1000 calories is a realistic and sustainable way to lose weight without stressing your body. So, if you are burning 2400 calories a day, eat 1400 - for a 1000 calorie deficit. Download a FREE Peri Plan meal plan. It will give you 1400 calories and 30g of protein at every meal. You can also create your own plan by selecting recipes in The Peri Plan. They are all based around the 33 peri-perfect foods I recommend most often for perimenopause wellbeing and weightloss. Check out the deliciousness here.

Step 2: Prioritise Protein at Every Meal

Protein is essential in perimenopause for maintaining muscle mass, stabilising blood sugar, and keeping you fuller for longer. As estrogen levels fluctuate, muscle loss can accelerate, slowing down your metabolism. All Peri Plan meal recipes have 30 grams of protein to support lean muscle and fat loss.

Great sources include:

Eggs
Chicken
Salmon
Greek yogurt
Tofu
Legumes and lentils
Protein powders (whey, pea, or collagen-based)

Step 3: Boost Fibre for Gut and Hormonal Health

Fibre is crucial for balancing blood sugar, improving digestion, and eliminating excess estrogen from the body. Many women in perimenopause struggle with bloating, constipation, or sluggish digestion - all of which impact weight loss.

Increase fibre intake by eating:

Leafy greens (spinach and kale)
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Chia and flaxseeds
Berries (blueberries, raspberries, blackberries)
Whole grains like quinoa and oats
Legumes such as chickpeas and black beans

Aim for at least 30 grams of fibre per day for optimal gut health. One of the simplest ways to get a good hit of fibre is to have 1 tbs of psyllium husks in half a cup of freshly squeezed orange juice. Down the hatch!

Step 4: Support Your Gut Microbiome with Fermented Foods

Your gut microbiome plays a major role in metabolism, inflammation, and even cravings. Studies show that an imbalance in gut bacteria can contribute to weight gain, especially around the belly.

Incorporate probiotic-rich foods to nourish your gut:

Sauerkraut
Kimchi
Kefir
Yoghurt
Miso
Kombucha

These foods help diversify your gut bacteria, supporting digestion, reducing inflammation, and improving how your body processes calories.

Step 5: Manage Blood Sugar and Insulin Levels

Insulin resistance becomes more common in perimenopause, making it harder to burn fat, particularly around the tummy (ugh, peri-belly). The key to stabilising insulin is eating in a way that prevents blood sugar spikes.

Here’s how to balance blood sugar effectively:

Eat protein and fibre with every meal - This slows glucose absorption.
Reduce processed carbs and sugars - Swap white bread, pasta, and pastries for whole foods.
Choose healthy fats - Avocados, nuts, seeds, and olive oil improve insulin sensitivity.
Avoid grazing all day - Give your body time between meals to reset insulin levels.

Step 6: Prioritise Restorative Sleep and Manage Stress

Lack of sleep directly impacts hunger hormones, cravings, and fat storage. Perimenopause often brings sleep disturbances due to declining progesterone, stress, or night sweats. Poor sleep leads to increased cortisol (the stress hormone), which makes it harder to lose weight and increases belly fat.

Improve sleep quality with these habits:

Stick to a consistent sleep schedule - Aim for 7-9 hours per night.
Reduce blue light exposure at night - Avoid screens an hour before bed. Instead, have a warm magnesium bath.
Support melatonin naturally - Tart cherry juice, magnesium, and herbal teas like chamomile can help.
Keep your bedroom cool and dark - This signals to your body that it’s time to rest.
Set your circadian rhythm - early in the morning take direct sunlight into your eyes for 10 minutes. It works!

Chronic stress also plays a major role in weight gain during perimenopause. Reduce cortisol by:

Gentle movement - Walking, yoga, Pilates, or strength training (avoid excessive cardio, which can spike cortisol).
Breathwork and meditation - Even 5 minutes a day can help regulate stress.
Spending time outdoors - Nature exposure lowers cortisol.
More more more joy and play - Hobbies, creativity, and social connections help balance hormones.

Step 7: Hydration, Cut Alcohol, and Hormone-Supportive Exercise

Hydration plays a key role in metabolism, digestion, and energy levels. Aim for 2 litres of water daily, and include mineral-rich drinks like coconut water or herbal teas (sugar free!).

Alcohol, on the other hand, can slow weight loss by disrupting liver function, spiking blood sugar, and impairing sleep. Ditching alcohol can have a profound impact on weight, mood, and energy levels. Give your body 6 weeks alcohol-free and you’ll be amazed by the benefits to your physical and emotional wellebing (and weight loss).

Exercise during perimenopause isn’t about punishing workouts but about movement that supports your metabolism and hormonal health. The most effective forms of exercise for perimenopausal weight loss include:

Strength training - Lifting weights 2–3 times a week preserves muscle and boosts metabolism.
Walking - A simple yet powerful way to reduce stress and improve fat metabolism.
Pilates or yoga - These help balance cortisol and improve flexibility and core strength.
Short, high-intensity intervals - A few sessions of HIIT (high-intensity interval training) per week can help with fat loss, but avoid overdoing it.

And just lastly…

By following this 6-week plan, you can lose 5kg in perimenopause in a way that feels good for your body. Small, considered changes in your diet, movement, sleep, and stress management will help you build a sustainable, long-term approach to weight loss and overall health in the peri years (and beyond).

Think; Nourish, don’t punish. Your body will thank you! Want to do it together? Hit reset on perimenopause weight loss with me with the 21-Day Peri Reset online program. Check it out here. Start whenever you’re ready.

Evie Morton