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Shifting Your Mindset from Dieting to Nourishment: A Guide for Women in Perimenopause

Updated: Nov 11

As women enter perimenopause, it can become increasingly challenging to maintain a healthy weight and overall well-being. The hormonal shifts and changes in metabolism can make it difficult to stay on track with healthy eating and regular exercise. In response, many women turn to restrictive diets, but these can often do more harm than good. Instead, I propose shifting the mindset from dieting to nourishment. By focusing on nourishing your body with the necessary nutrients to thrive physically and mentally, rather than depriving yourself, you can achieve more sustainable results and enjoy a more balanced lifestyle.

Understanding Nourishment vs. Dieting

The word "diet" is often associated with restriction, deprivation, and a short-term approach to weight loss. This mindset can be counterproductive, as it can lead to feelings of guilt, shame, and failure when we inevitably stray from the rigid rules of the plan. In contrast, nourishing our bodies is about fuelling them with the essential nutrients they need to function optimally. Rather than focusing on what we can't eat, it's about exploring what we can add to our diets to support our health and well-being.

Incorporating Variety and Balance into Your Diet

Rather than counting calories, it’s important to focus on the quality of the foods you eat. Aim to eat a variety of fresh fruits and vegetables, lean protein sources, and healthy fats such as avocado, nuts, and seeds. Eating whole foods will give your body the nutrients it needs to function optimally and will keep you feeling fuller for longer, which can help with weight loss.

Eliminating processed foods

Processed foods can be difficult for your body to digest, and they often contain hidden ingredients that can lead to weight gain. Aim to minimize your intake of processed foods and instead focus on whole foods that are as close to their natural state as possible. This shift will help you to feel better and will also likely lead to weight loss.

Mindful Eating and Listening to Your Body

Nourishing your body is not just about what you eat, but also about how you eat. Mindful eating involves paying attention to your hunger and fullness cues, eating slowly and without distractions, and truly savouring your food. This approach can help you develop a more positive relationship with food and reduce emotional eating. Furthermore, listening to your body's needs can help you determine what types of foods and amounts are best for you, rather than relying on external rules and restrictions.

Prioritising sleep and stress reduction

Both of these factors can impact your weight. Lack of sleep can lead to changes in hormone levels that can promote weight gain, while stress can cause your body to hold onto excess weight. Prioritize getting enough sleep each night, and explore stress reduction techniques such as meditation, deep breathing, or yoga. These practices can help to reduce stress levels and improve the quality of your sleep, which can be beneficial for weight loss.

Finding Joy in Exercise

In addition to nourishing your body through food, regular exercise is an essential component of overall well-being. However, exercise can be a source of stress and anxiety for some women, particularly if it feels like a chore or punishment. Instead, aim to find physical activities that you enjoy and that make you feel good. This could include anything from brisk walking to dancing to yoga, as long as it gets you moving and feels sustainable for your lifestyle.


Shifting your mindset from dieting to nourishment can be a powerful tool for women in perimenopause who are looking to maintain a healthy weight and overall well-being. By focusing on adding nutrient-dense whole foods to your diet, incorporating mindful eating and exercise, and cultivating a positive mindset, you can achieve lasting results that feel sustainable and enjoyable. Remember that nourishment is not just about restriction, but about fueling your body with the necessary nutrients to thrive physically and mentally. Embrace this new way of thinking about health and wellness, and watch as it transforms your life for the better.


Are you tired of the endless cycle of dieting? Do you want to take a different approach to your health? Book a 30-minute FREE Health Review. I believe in a no-diet approach to weight loss, focusing instead on nourishment and sustainable methods that are backed by science. My goal is not just to help you lose weight, but also to improve your overall health and promote food freedom. I will guide you towards a healthier and happier lifestyle. If you are ready to take the first step towards your health journey, schedule your Free Health Review today.

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