Why Dieting During Perimenopause Isn’t the Answer (and What to Do Instead)

Let’s talk about something many of us experience but don’t discuss enough: navigating weight changes during perimenopause. If you’ve noticed your body changing in ways that feel unfamiliar, you’re not alone. Hormonal changes can bring new challenges, but before you start cutting out foods and reducing your calories, let me offer you a gentler—and far more effective—approach.

What’s Happening in Perimenopause?

Perimenopause is like puberty in reverse—hormones fluctuate, metabolism shifts, and our bodies adapt in response. Oestrogen levels drop, which can lead to increased fat storage (especially around the midsection) and make weight loss trickier. At the same time, your body’s stress response might be heightened, meaning that diets could actually backfire.

Why Dieting Doesn’t Work

Here’s the thing: cutting calories drastically or following rigid plans may lead to quick weight loss, but it often comes at a cost. For women in perimenopause, diets can:

  • Disrupt Your Hormones Even More: Your body interprets extreme calorie restriction as stress. This can increase cortisol levels, which encourages your body to hold on to fat, especially around the belly.

  • Slow Your Metabolism: Severe dieting tells your body to conserve energy, so it burns fewer calories overall—a frustrating cycle.

  • Drain Your Energy: With everything your body is already managing during this phase, the last thing you need is to feel depleted because you’re not fuelling it properly.

  • Impact Your Mood: Perimenopause can already throw emotional curveballs. Add “hangry” to the mix, and it’s a recipe for feeling worse, not better.

A More Supportive Approach to Weight Loss

Instead of punishing your body with extreme measures, think about working with it. Here are some sustainable, nurturing steps you can take:

  1. Focus on Nutrient-Dense Foods.
    Fill your plate with colorful veggies, lean proteins, healthy fats, and whole grains. Not only do these keep you satisfied, but they also help regulate blood sugar and reduce inflammation.

  2. Prioritise Strength Training.
    Muscle mass naturally decreases as we age, but strength training can help you build and maintain it. Plus, more muscle means a more efficient metabolism.

  3. Tune Into Your Hunger Cues.
    Instead of eating by the clock or because a diet plan says so, practice mindful eating. Notice when you’re truly hungry and when you’re full—it’s a game-changer.

  4. Make Stress Management a Daily Habit.
    Yoga, pilates, meditation, or even a walk outside can lower cortisol levels, supporting your body’s natural balance. These practices also offer a chance to connect with yourself—a win for both body and mind.

  5. Embrace Rest and Recovery.
    Sleep is your secret weapon. Prioritise 7-9 hours a night, and let your body do the work of repair and reset.

Be Patient With Your Body

Perimenopause is a time of transition, not a battle. The changes happening in your body are natural and normal, and the best thing you can do is approach them with compassion. Remember, your body isn’t “fighting” you; it’s adapting to a new phase of life.

When you nurture yourself with movement, mindful eating, and rest, you’ll feel more empowered—and maybe even discover a new kind of strength and balance. You’ve got this!

Adele Smyth