https://getlila.com/assets/lose-weight-in-perimenopause-plan-BNw5DI_-.js

1import{r as t,j as e,S as p,A}from"./index-Byk8T-Aq.js";import{R as i}from"./Motion-Bgfu-ref.js";function E(){const[d,g]=t.useState(46),[r,u]=t.useState(75),[n,j]=t.useState(165),[c,f]=t.useState("light"),[o,b]=t.useState("metric"),[a,y]=t.useState("lose"),l=t.useMemo(()=>{const s=o==="imperial"?r*.453592:r,m=o==="imperial"?n*2.54:n,N=10*s+6.25*m-5*d-161,k={sed:1.3,light:1.45,mod:1.6,active:1.75}[c],x=Math.round(N*k),v=Math.round(x*(a==="lose"?.82:.95)),h=Math.round(s*(a==="lose"?1.8:1.6)),w=28,S=a==="lose"?"0.4–0.6 kg / 0.9–1.3 lb":"0–0.2 kg / 0–0.4 lb (slow recomp)";return{tdee:x,calories:v,proteinG:h,proteinPerMeal:Math.round(h/4),fibreG:w,weeklyLoss:S}},[d,r,n,c,o,a]);return e.jsxs(e.Fragment,{children:[e.jsxs(p,{background:"soft",className:"!max-w-4xl",children:[e.jsx(i,{children:e.jsxs("header",{className:"text-center",children:[e.jsx("p",{className:"text-xs font-medium uppercase tracking-widest text-primary",children:"Free 4-week plan · Personalised in 30 sec"}),e.jsx("h1",{className:"mt-3 font-display text-4xl font-semibold leading-tight sm:text-5xl md:text-6xl",children:"Lose Weight in Perimenopause"}),e.jsx("p",{className:"mx-auto mt-5 max-w-2xl text-lg text-muted-foreground",children:"Your old diet stopped working because the rules changed, not because you did. Get the calorie, protein and training plan built for perimenopause, not your 30s."})]})}),e.jsx(i,{delay:.1,children:e.jsxs("div",{className:"mt-12 grid gap-6 lg:grid-cols-[1.4fr_1fr]",children:[e.jsxs("div",{className:"rounded-3xl bg-card p-6 shadow-sm ring-1 ring-border sm:p-8 space-y-5",children:[e.jsx("div",{className:"flex gap-2",children:["metric","imperial"].map(s=>e.jsx("button",{onClick:()=>b(s),className:`rounded-full px-4 py-1.5 text-sm font-medium ${o===s?"bg-primary text-primary-foreground":"bg-muted"}`,children:s==="metric"?"kg / cm":"lb / in"},s))}),e.jsxs("div",{className:"grid gap-4 sm:grid-cols-3",children:[e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Age"}),e.jsx("input",{type:"number",value:d,onChange:s=>g(+s.target.value),className:"mt-2 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm"})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Weight"}),e.jsx("input",{type:"number",value:r,onChange:s=>u(+s.target.value),className:"mt-2 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm"})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Height"}),e.jsx("input",{type:"number",value:n,onChange:s=>j(+s.target.value),className:"mt-2 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm"})]})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Activity"}),e.jsxs("select",{value:c,onChange:s=>f(s.target.value),className:"mt-2 w-full rounded-xl border border-border bg-background px-3 py-2 text-sm",children:[e.jsx("option",{value:"sed",children:"Sedentary (desk job, little exercise)"}),e.jsx("option",{value:"light",children:"Light (walks, 1–2 workouts/week)"}),e.jsx("option",{value:"mod",children:"Moderate (3–4 workouts/week)"}),e.jsx("option",{value:"active",children:"Active (5+ workouts/week or physical job)"})]})]}),e.jsxs("div",{children:[e.jsx("label",{className:"text-sm font-medium",children:"Goal"}),e.jsx("div",{className:"mt-2 grid grid-cols-2 gap-2",children:[["lose","Lose fat"],["recomp","Recomp (lose fat, build muscle)"]].map(([s,m])=>e.jsx("button",{onClick:()=>y(s),className:`rounded-xl p-3 text-sm font-medium ${a===s?"bg-primary/10 ring-2 ring-primary":"bg-muted"}`,children:m},s))})]})]}),e.jsx("div",{className:"lg:sticky lg:top-24 lg:self-start",children:e.jsxs("div",{className:"rounded-3xl bg-[radial-gradient(120%_80%_at_20%_0%,oklch(0.66_0.22_285),oklch(0.42_0.2_290)_60%,oklch(0.3_0.15_290))] p-6 text-primary-foreground shadow-lg sm:p-8",children:[e.jsx("p",{className:"text-xs font-medium uppercase tracking-widest opacity-80",children:"Your daily plan"}),e.jsxs("div",{className:"mt-4",children:[e.jsx("div",{className:"font-display text-5xl font-semibold tracking-tight sm:text-6xl",children:l.calories}),e.jsxs("p",{className:"mt-1 text-sm opacity-80",children:["kcal/day · ",a==="lose"?"18% deficit":"5% deficit"]})]}),e.jsxs("div",{className:"mt-4 grid grid-cols-2 gap-3 border-t border-white/15 pt-4",children:[e.jsxs("div",{children:[e.jsxs("div",{className:"font-display text-2xl font-semibold",children:[l.proteinG,"g"]}),e.jsxs("p",{className:"text-xs opacity-80",children:["protein/day · ",l.proteinPerMeal,"g × 4 meals"]})]}),e.jsxs("div",{children:[e.jsxs("div",{className:"font-display text-2xl font-semibold",children:[l.fibreG,"g"]}),e.jsx("p",{className:"text-xs opacity-80",children:"fibre/day"})]})]}),e.jsxs("p",{className:"mt-4 text-sm opacity-90",children:["Expected: ",e.jsx("strong",{children:l.weeklyLoss})," per week"]}),e.jsxs("p",{className:"mt-2 text-xs opacity-70",children:["TDEE estimate: ",l.tdee," kcal. Adjust after 3 weeks based on actual scale + waist trend."]})]})})]})})]}),e.jsx(p,{children:e.jsxs("article",{className:"mx-auto max-w-3xl",children:[e.jsxs(i,{children:[e.jsx("h2",{className:"font-display text-3xl font-semibold sm:text-4xl",children:"Your 4-week perimenopause plan"}),e.jsx("h3",{className:"mt-8 font-display text-xl font-semibold",children:"Week 1, protein + sleep"}

1),e.jsxs("p",{className:"mt-2 text-foreground/85",children:["Hit ",Math.round(75*1.8/4),"g+ of protein at every meal. Bed by 10:30 pm. Don't change anything else yet. This alone shifts most women."]}),e.jsx("h3",{className:"mt-8 font-display text-xl font-semibold",children:"Week 2, strength + alcohol"}),e.jsx("p",{className:"mt-2 text-foreground/85",children:"Add 2× 30-minute strength sessions (squat / hinge / push / pull / carry). Cap alcohol at 3 drinks for the week."}),e.jsx("h3",{className:"mt-8 font-display text-xl font-semibold",children:"Week 3, calorie window"}),e.jsx("p",{className:"mt-2 text-foreground/85",children:"Now hit your daily calorie target. Stop eating after 8 pm. 8,000 steps a day, broken into walks after meals."}),e.jsx("h3",{className:"mt-8 font-display text-xl font-semibold",children:"Week 4, measure + adjust"}),e.jsx("p",{className:"mt-2 text-foreground/85",children:"Measure waist and weigh in. If down, keep going. If flat, drop another 100 kcal or add a third strength session. If sleep crashed, eat more, not less."})]}),e.jsxs(i,{delay:.05,children:[e.jsx("h2",{className:"mt-14 font-display text-3xl font-semibold sm:text-4xl",children:"5 mistakes that stall peri weight loss"}),e.jsxs("ol",{className:"mt-6 space-y-4 text-foreground/85",children:[e.jsxs("li",{children:[e.jsx("strong",{children:"1. Eating too little."})," Sub-1,200 kcal raises cortisol and stalls thyroid. The deficit must be moderate."]}),e.jsxs("li",{children:[e.jsx("strong",{children:"2. All cardio, no lifting."})," Cardio burns calories today. Muscle burns them every day forever."]}),e.jsxs("li",{children:[e.jsx("strong",{children:"3. Daily wine."})," Even one glass crushes deep sleep and adds ~150 empty kcal, the deficit's gone."]}),e.jsxs("li",{children:[e.jsx("strong",{children:"4. Skipping breakfast."})," Late first meal raises evening cortisol and cravings. Front-load protein."]}),e.jsxs("li",{children:[e.jsx("strong",{children:"5. Hating the scale."})," In peri, waist circumference is more honest than weight. Track both."]})]})]}),e.jsx(i,{delay:.1,children:e.jsxs("div",{className:"mt-14 rounded-3xl bg-[var(--primary-soft)] p-8 sm:p-10",children:[e.jsx("h3",{className:"font-display text-2xl font-semibold sm:text-3xl",children:"A coach who knows perimenopause."}),e.jsx("p",{className:"mt-3 text-foreground/80",children:"Lila's AI nutrition coach builds the daily protein-and-sleep habits that move the scale in your 40s, without crash dieting."}),e.jsx("div",{className:"mt-6",children:e.jsx(A,{})})]})})]})})]})}export{E as component};