Achieving and maintaining health goals can be challenging for anyone, but perimenopausal women often face unique obstacles. During this life phase, fluctuating hormones, sleep disturbances, and increased stress can leave you feeling like your motivation is running on empty. You might start the week strong, with healthy eating and exercise, only to find your energy dipping by midweek.
Consistency is the backbone of achieving any health goal, and this is particularly true when navigating the physical and emotional changes that come with perimenopause. Here’s how to maintain consistency even when motivation takes a back seat.
Why Motivation Alone Isn't Enough
Motivation is a powerful initial driver, but it’s inherently fickle. One moment you’re inspired, and the next, life’s demands or low energy levels push you off course. Instead of relying solely on motivation, focus on habits and routine, which are far more sustainable.
When you establish healthy habits, they become part of your daily routine—like brushing your teeth. These habits don’t require bursts of inspiration; they’re small, consistent actions that eventually add up to significant progress. In perimenopause, focusing on consistency rather than bursts of effort will support your long-term health and wellness goals.
Building Habits that Stick
Start Small and Build Gradually
In perimenopause, taking on a dramatic new regimen can be overwhelming, especially if you're managing hormonal changes, fatigue, and stress. Instead of diving headfirst into strict changes, pick one small habit to integrate. For example:
If improving perimenopause nutrition is a goal, start by focusing on eating one balanced meal per day that includes 30g of protein, plenty of fibre, and healthy fats to support hormone balance and satiety.
Add a 10-minute walk to your day. It’s a small action but can be a fantastic stress reliever and can stabilise blood sugar levels, which is essential for managing weight during perimenopause.
Once this habit feels natural, build on it by adding other health-supportive actions.
Create a Supportive Environment
Your environment can either support or hinder your goals. Keep nutrient-dense foods, like Greek yogurt, nuts, and pre-cut vegetables, visible and within reach for quick, healthy options.
When you have the best foods for perimenopause easily accessible, like leafy greens, lean proteins, and fibre-rich snacks, you’ll be less likely to reach for the sugary snacks that might derail your goals. Similarly, if late-afternoon snacking is a weak spot, plan for this by having a high-protein snack ready to curb hunger without spiking blood sugar.
Prioritise Sleep and Stress Management
Quality sleep and stress reduction are non-negotiables for staying consistent with health goals, especially for nutrition for hormone balance. Poor sleep can trigger cravings for sugar and processed foods, make you feel lethargic, and even increase cortisol levels, which can hinder weight loss in perimenopause. Try winding down with a warm bath, avoiding screens before bed, and keeping a consistent sleep schedule.
Additionally, managing stress through practices like deep breathing or mindfulness can prevent emotional eating, a common hurdle for many women in perimenopause.
Focus on Protein and Fibre
One of the simplest, most effective strategies for supporting both satiety and weight loss in perimenopause is prioritising protein and fibre at meals. Protein supports muscle maintenance, which is critical as muscle mass tends to decrease with age, affecting metabolism. Fibre aids in digestive health, which can also be impacted by hormonal changes.
The best foods for perimenopause include lean proteins like chicken, turkey, fish, tofu, or legumes, and high-fibre options like chia seeds, leafy greens, and whole grains. Including these foods in your meals makes it easier to stick to your goals because you’ll feel more satisfied and less likely to reach for empty-calorie snacks.
Strategies for Staying Consistent
Plan Your Meals but Stay Flexible
Having a meal plan for the week can help you make better choices, but it’s also essential to allow for flexibility. Meal planning doesn’t have to mean rigidly following a diet. Instead, think of it as setting up a structure that lets you make nutritious choices easily.
If you're aiming to include nutrition for hormone balance, plan meals with healthy fats like avocado or nuts and omega-3-rich fish, like salmon, which can help support hormone health. When unexpected events come up, having healthy frozen meals or simple recipes can save you from ordering a take away and allow you to stay consistent without added stress.
Practice “Just for Today” Thinking
Long-term goals like weight loss or improved nutrition in perimenopause can feel daunting. Instead, focus on “just for today” thinking. Aim to make healthy choices just for the day ahead. For instance, tell yourself, “Just for today, I will have a balanced breakfast and avoid sugary snacks.” Repeating this daily can make it easier to stay consistent over time.
Build Accountability
Having someone who can support and encourage you when motivation is low can be invaluable. You might consider joining a community or a group of women also navigating perimenopause and seeking similar goals. For example, a Facebook group like “Kicking Perimenopause in the Arse” could provide a space to share challenges, tips, and encouragement.
Track Small Wins
Tracking progress, no matter how small, can reinforce your commitment. This could be as simple as noting how many days you managed to drink water regularly or including protein with every meal. These small wins add up, and celebrating them can remind you of the progress you’re making, which can keep you moving forward even when motivation dips.
Focus on the Benefits Beyond Weight
While weight loss in perimenopause may be a goal, it’s essential to focus on the additional benefits of a balanced diet and regular physical activity. Improved energy, increased confidence, and a better mood are all outcomes of staying consistent with healthy habits. When you recognise these non-scale victories, it becomes easier to continue even when weight loss isn’t happening as quickly as you’d like.
Nourishing Your Body and Mind in Perimenopause
As a Registered Nutritional Therapist, I encourage my clients to focus on a “forever way of eating.” This approach involves finding foods and habits that nourish your body, give you energy, and support your well-being. It’s about creating a lifestyle that’s flexible, sustainable, and doesn’t rely on calorie counting or restriction.
For example, including foods rich in antioxidants and nutrients like vitamins C and E can help support hormonal health and skin integrity. Berries, nuts, and seeds are great additions to your meals and can enhance your body’s ability to handle stress. Similarly, cruciferous vegetables like broccoli and kale aid in liver function, which plays a critical role in processing and balancing hormones.
Staying consistent with your health goals during perimenopause doesn’t mean pushing yourself relentlessly. It’s about small, sustainable steps that you can maintain over time. When you shift your mindset from an all-or-nothing approach to a consistency-first focus, you’ll find it easier to meet your health goals—even when motivation wavers.
Remember, achieving consistency isn’t about being perfect every day. It’s about creating a lifestyle that supports your health, energy, and confidence, helping you feel empowered throughout perimenopause and beyond.
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