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How do you know if you are eating too little to lose weight in perimenopause?

Writer's picture: Serina GardnerSerina Gardner

Updated: Nov 21, 2024

When our metabolism slows in our 30's many of us get the in habit of eating less to counterbalance what is happening in our body, but what happens if you keep eating too little, long term?


Eating too little during perimenopause can actually hinder weight loss, as a severe calorie deficit can slow metabolism and disrupt hormone balance, both of which are especially important during this phase. Here are some signs that you might not be eating enough:




1. Persistent Fatigue

  • Feeling tired all day, especially when you wake up in the morning, can signal that your body isn't getting the energy it needs from food.

2. Difficulty Losing Weight (or Even Gaining)

  • Under-eating can cause your body to hold onto fat as a survival mechanism, making weight loss harder. You may even notice stubborn weight gain, especially around the abdomen.

3. Loss of Muscle Mass

  • Eating too few calories (especially protein) may lead to muscle breakdown, which further reduces your metabolism.

4. Mood Changes and Irritability

  • Low blood sugar due to under-eating can make mood swings, irritability, and even symptoms like anxiety or depression worse.

5. Changes in Menstrual Cycle or Worsened Symptoms

  • Since hormones are closely linked to nutrition, eating too little can exacerbate perimenopause symptoms or cause irregular periods.

6. Sleep Issues

  • Hunger or low blood sugar can disrupt sleep, which is already a challenge during perimenopause due to fluctuating hormones.

7. Hair Loss, Brittle Nails, and Dry Skin

  • Lack of nutrients can show up as physical symptoms, such as thinning hair, brittle nails, and dull or dry skin.

How to Ensure You're Eating Enough

  • Calculate Baseline Calories: An online calculator (like MyFitnessPal, NIH Body Weight Planner, or TDEEcalculator.net) can help you estimate your maintenance calories. Aim for a modest deficit (300-500 calories) rather than severe restriction.

  • Focus on Nutrient Density: Prioritize high-protein, high-fiber foods with healthy fats to support metabolism and hormone health.

  • Monitor Energy and Symptoms: Notice how you feel daily. If fatigue or other symptoms persist, consider adjusting your intake.

  • Stay Hydrated: Dehydration can mimic signs of under-eating.

Maintaining a balanced diet, rather than extreme calorie cutting, often works best for weight management in perimenopause.

What to do if you find you are eating too little

  • Get out of the starvation cycle: This requires a slow rebuilding of food, allowing your body the chance to recover, and get used to being allowed to fuel itself again. During this time, you need to slowly increase calories (likely about 50 per/day each week).

  • Focus on maintaining your weight.

  • Look at your basal metabolic rate (the amount of energy expended while at rest in a neutrally temperate environment, and in a post-absorptive state) & Total Daily Energy Expenditure (TDEE) (total daily energy expenditure. It is the total energy that a person uses in a day.)

  • Book an appointment to make a plan.


If you would like help, please book an appointment with me.

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At Nourishe Natural Health, Serina Gardner is a Bachelor qualified Naturopath, Medical Herbalist, and Nutritionist specialising in holistic well-being Health Coaching.
Based in the Bay of Plenty, Serina offers face to face, phone and online consultations.
Nourishe Natural Health also offer a range of products to assist in your well-being including herbal drops, infusions and creams and oils for skin and body care.
www.nourishenaturalhealth.co.nz
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