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Writer's pictureJo Leccacorvi

How to Stay Consistent When Adopting a “Forever” Way of Eating During Perimenopause

For many perimenopausal women, dietary changes can feel like yet another uphill battle. With changing hormones, energy fluctuations, and a different set of needs than before, finding a sustainable and enjoyable way of eating may seem daunting. However, it’s absolutely possible to cultivate a lasting, fulfilling relationship with food. Consistency is the backbone of adopting new eating habits that nourish both your body and mind. Here’s how you can stay consistent as you build your forever way of eating.




 

1. Start with a Clear Vision of Your Goals

Consistency begins with clarity. What do you hope to achieve by adopting a new way of eating? Goals like having more energy, supporting hormonal health, or simply feeling better in your body can help set the tone for your new habits. Write down these goals and keep them somewhere visible, reminding yourself of why you’re making changes will reinforce your commitment when things get tough.

 

2. Focus on Building Habits Over Restricting Foods

Many women have spent years dieting or following rigid food plans that promise rapid results but fall short on sustainability. In perimenopause, consistency matters far more than intensity. Rather than focusing on restricting certain foods, concentrate on adding more of the foods that help you feel balanced and energised.

 

For instance, aim to incorporate 30g of protein with your main meals to support satiety, muscle maintenance, and energy levels. Prioritising protein, fibre, and healthy fats over restricting carbs or other foods will naturally lead to a more balanced plate without the feeling of deprivation.

 

3. Embrace Small, Manageable Changes

When starting a new approach, we’re often tempted to dive in with drastic changes. However, small, manageable adjustments are more effective for building consistency over time. In perimenopause, your body is already undergoing significant changes, so adopting gradual shifts in your diet can help you avoid overwhelm.

Instead of an all-or-nothing approach, try to add one or two new habits each week. For example:

  • Week 1: Start by adding a serving of vegetables to lunch and dinner.

  • Week 2: Include a protein-rich snack in the afternoon to curb late-day cravings.

  • Week 3: Aim for hydration goals, like drinking a glass of water before each meal.

 

These small wins will boost your confidence and help make the changes feel less disruptive.

 

4. Prioritise Consistency Over Perfection

Perfectionism is a frequent stumbling block when creating long-term change. We might feel discouraged if we “mess up” or fall off track with our new eating habits. However, aiming for consistency rather than perfection allows you to embrace flexibility, which is crucial during perimenopause.

 

Remind yourself that a single off day—or even an entire week—doesn’t mean failure. What matters most is what you do the majority of the time. If you find yourself slipping, treat yourself with compassion and focus on getting back on track. Viewing setbacks as learning experiences can help you build resilience and reinforce your commitment to your goals.

 

5. Set Up Your Environment for Success

A supportive environment plays a major role in maintaining consistency, especially when making lasting changes. In perimenopause, managing stress, prioritising sleep, and avoiding unnecessary temptations can make a world of difference.

Here are a few practical ways to adjust your environment:

  • Keep healthy snacks accessible: Make it easy to choose nourishing snacks by keeping items like nuts, yogurt, and fresh fruit within reach.

  • Organise your kitchen: A clutter-free kitchen can make meal prep feel more manageable and enjoyable. Consider designating a space for wholesome ingredients and tools you use frequently.

  • Plan meals ahead: Meal planning may seem like extra work, but it saves time and energy in the long run. Preparing meals or ingredients in advance makes it simpler to stick to your healthy eating goals.

 

6. Find Accountability and Support

Consistency doesn’t have to be a solo journey. Many perimenopausal women find strength in a community where they can share their experiences, setbacks, and victories. Join a group or find an accountability partner who understands the unique challenges of this life stage.

 

Your accountability partner could be someone who also wants to create lasting change, or a trusted friend who’ll cheer you on. Alternatively, online communities like the Kicking Perimenopause in the Arse Facebook group can be a great place to share advice, find support, and learn from others.

 

7. Be Mindful of Your Stress and Emotional Triggers

Perimenopause often comes with a rollercoaster of emotions and stress that can influence eating habits. Being mindful of what triggers emotional eating or cravings can help you develop strategies to manage them.

 

Take note of times when you tend to reach for comfort food or overeat. Perhaps it’s during the afternoon slump, after a stressful day, or when you’re feeling exhausted. Once you’re aware of these patterns, experiment with non-food-based ways of dealing with emotions—whether that’s taking a short walk, practicing deep breathing, or engaging in a relaxing hobby.

 

8. Listen to Your Body’s Hunger and Fullness Cues

Perimenopause is a time to move away from strict dieting and tune in to what your body truly needs. Practicing mindful eating by listening to your hunger and fullness cues can be transformative for maintaining consistency.

 

Try asking yourself, Am I truly hungry, or am I eating out of habit or emotion? Similarly, pay attention to when you feel satisfied rather than full. These intuitive cues will not only guide you toward the foods that make you feel good but also help you eat in a way that’s naturally consistent with your needs.

 

9. Celebrate Small Victories

Creating a forever way of eating is a long journey, so it’s essential to celebrate every win—big or small. Maybe you managed to include protein with every meal this week, or you successfully avoided an emotional eating trigger.

 

Celebrating these milestones helps reinforce your habits and motivates you to keep going. Recognise that each small step is building a foundation for the long-term change you’re after.

 


 

10. Don’t Forget the Importance of Self-Care

Finally, a consistent eating pattern is supported by good self-care. When you’re well-rested, managing stress, and taking time for yourself, consistency in eating habits becomes much more achievable.

 

Perimenopause can make it harder to get quality sleep or manage stress, but prioritising rest and relaxation can help your body and mind feel more balanced. Consider sleep as part of your new eating plan, as well as activities that nurture your mental and emotional health—whether that’s yoga, journaling, or connecting with friends.

 

Building Consistency Is a Process

Building consistency during perimenopause is about developing habits that fit into your life, honouring your body’s needs, and embracing the journey as a process rather than a destination. By staying connected to your goals, being kind to yourself, and making gradual changes, you’ll discover a way of eating that truly feels like it’s made to last.

 

Remember, consistency is not about being perfect; it’s about creating patterns that align with your goals and feel sustainable. Over time, these changes will become part of your lifestyle, helping you navigate perimenopause with resilience, strength, and a sense of balance.

 

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