You might be eating the same way you always have, but during perimenopause, your body changes in ways that make weight management harder. This isn’t about willpower — it’s biology.
Why it Matters?
Hormonal changes affect muscle, metabolism, and how your body stores fat. You may not change weight and yet find you have changed shape. Oestrogen and progesterone shifts can trigger changes in sleep, and energy use. Changes in hormone levels can also increase sensitivity to stress – at a time when lives are busy and much depends on us being on form.
What You Can Do
Although this is a time of biological change, there are things we can do to help reduce symptoms and prepare for a strong and healthy mid-life. Strategies that support balance:
– Eat protein in each meal (especially at breakfast) to protect muscle and keep blood sugar levels balanced.
– Review your exercise routine. Does your exercise energise you or exhaust you? It can be a good time to try something new. Prioritise strength training. Move for fun and flexibility.
– Support sleep and stress with nourishing and tasty meals. Avoid crash diets or extreme fasting that make symptoms worse and can irritate the digestive system. Use the balanced plate for each meal and eat regularly.
– Make time to relax. Even if just 10 minutes a day – consistency is key to rebalance your nervous system. Be kind to yourself – your body is amazing! It has a huge job recalibrating for this new life stage.
Important to Remember
Weight gain in perimenopause isn’t your fault. Don’t make eating another stress. Small changes that respect your hormones can make a huge difference.
If you are noticing changes in your weight or shape, energy or mood during perimenopause, it can really help to step back and see the bigger picture.
My 3-day journal that will help you to track what you eat and how you feel, before and after meals, your sleep, energy, cravings and emotions. It is a simple but powerful way to spot patterns and reconnect with what your body needs right now.
To get your free copy please email me ‘3-day journal’
