If you’re in your late 30s or 40s and feel like your body is changing in ways you don’t recognise, you’re not alone. Many women notice weight creeping up—especially around the midsection—despite eating the same way and exercising just as much. It’s frustrating, but it’s not your fault.
Perimenopause, the transition leading up to menopause, brings hormonal shifts that affect metabolism, appetite, and body composition. The good news? Nutrition can play a powerful role in managing these changes.
During perimenopause, key hormones—especially estrogen and progesterone—fluctuate. This can lead to:
But here’s the thing: while hormones influence weight, they don’t make it impossible to manage. The key is adjusting your nutrition and lifestyle to support your changing body.How nutrition can help1. Prioritise protein to support muscle and metabolismSince muscle loss contributes to a slower metabolism, focusing on protein is essential. Protein helps maintain muscle mass, keeps you full longer, and stabilizes blood sugar.Try this:
2. Focus on fibre for hormone balance and fullnessFiber helps manage blood sugar levels, supports digestion, and keeps you full—reducing cravings and overeating. It also plays a role in hormone balance by supporting gut health.Try this:
3. Manage carbohydrates (without cutting them completely)Carbs aren’t the enemy, but your body may process them differently during perimenopause. Large spikes in blood sugar can contribute to fat storage and energy crashes.Try this:
4. Healthy fats for hormone supportFats are essential for hormone production and keeping inflammation low. The right kinds of fats can also help you feel more satisfied with meals.Try this:
5. Reduce stress and prioritise sleepIt’s not just about food—stress and poor sleep can increase cortisol levels, which encourages fat storage (especially around the belly).Try this:
The takeawayPerimenopause may make weight management feel harder, but it’s not impossible. Small, sustainable nutrition changes—like increasing protein, balancing carbs, and prioritising fiber—can help you feel more in control of your body. It’s not about extreme dieting or restriction, but giving your body what it needs to thrive in this new phase of life.If you’re feeling stuck, start with one small change today. Your body is changing, but you can change with it—on your terms.
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