Your guide to feeling stronger, happier and more YOU

Want to feel stronger, happier and more you?

The benefits of being active during perimenopause are undeniable. If moving more could be put in a pill it would be one of the most powerful medicines around.
During perimenopause, being sufficiently active has the benefits of improving bone, heart, mental, and gut health as well as helping with weight management.
The ‘Australian Longitudinal Study of Women’s Health’, a decades long, population health project, found that physical activity had an extremely strong link to positive cognition e.g. better mental health and wellness during perimenopause.
I am looking for opportunities to enjoy moving my body
So, what does moving more in perimenopause look like?In addition to the ‘usual’ physical activity guidelines of:
🎯Aim for at least half an hour of moderate-intensity physical activity on most, preferably, all days,
and
🪑Limit sitting and screen time by regularly interrupting periods of sedentary behaviour (For example, standing and moving for a few minutes after every hour of sitting),
in perimenopause,
add
💪At least two strength training sessions a week.
We acknowledge that fatigue, low mojo and joint pain can hamper your motivation or ability to move more. It’s important to start small and gradually build up.

Findings from Professor Lauren Williams’ PhD in this area also showed interesting results.

Her work TL:DR –
🏄Do more than walking (if you can)
🏃‍♀️Vigorous exercise is recommended
🏋🏽Try strength training with an Exercise Physiologist
👩‍⚕️Talk with your GP to see if you are eligible for a Chronic Disease Management Plan to access a Medicare subsidy for visits to Accredited Exercise Physiologist (plus an Accredited Practising Dietitian).
Be sure to book the longer, special appointment for this!

Need more help?

To learn more about moving more in perimenopause, check out this Healthy Banter podcast with Accredited Exercise Physiologist, Caitlin Clarke. Click on the picture to hear the podcast.
Imae of Healthy Banter podcast promo for caitlin clarke

Read more about the small tweaks you can make for big impacts at this time. If you’d like personalised guidance that works with your physiology, professional support can make this shift feel much clearer. Nutrition in perimenopause isn’t generic. Individual support can help translate these principles into real life.

If you’re ready to do something about this, our bundled Perimenopause consultation includes personalised guidance plus full access to our Nourish & Nurture for Perimenopause – so you have expert support and practical tools working together from day one. Book your consultation here.
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Why “2 & 5”? – understanding the science that supports our dietary guideline goals for fruit and vegetables

Science supports eating fruit and vegetables! The Australian Dietary Guidelines recommend we ‘Go for 2&5’ … in other words, to enjoy two serves of fruit and five serves of vegetables every day.

Where does the recommendation for ‘2&5’ come from?

The benefits of eating fruit and vegetables have long been reported (by doctors, scientists and of course, our mothers!). Not only do they make for a colourful and tasty meal experience, but they also provide lots of nutrients that can help to keep us healthy and protect us from disease.

Scientists are beginning to discover more about how certain foods can protect us from disease. Vegetables and fruit contain phytochemicals, or plant chemicals, as well as a variety of vitamins and minerals. These ‘biologically-active’ substances have been linked to a reduced risk of cardiovascular disease, stroke and some cancers.

understanding the science that supports our dietary guideline goals for fruit and vegetables

How much extra do I have to eat for health benefits?

Did you know that each additional serve of vegetables you eat each day reduces your risk of coronary heart disease?1 And that consumption of at least one and a half serves of fruit each day is associated with a reduced risk of stroke?1 Additionally, researchers have found that overall risk of mortality (dying) decreased by 5% for each additional serving of fruit and vegetables consumed per day (up to five serves per day, beyond which no further reduction in risk was seen).2

Different fruits and vegetables contain different nutrients and can therefore help protect our bodies in different ways. For this reason, it is a good idea to include a variety of fruits and vegetables in your diet – colour your meals and snacks with fruit and vegetables.

Fruit and vegetables may also help prevent excessive weight gain. They are low in energy (kilojoules) and high in fibre relative to other foods and help to ‘fill us up’.1 This reduces the risk of overeating which can cause weight gain.

understanding the science that supports our dietary guideline goals for fruit and vegetables

After some practical (and yummy) tips to help? Read on…

If you’re finding it hard to get enough vegetables, you could try:

  • Aiming to fill half your plate (or meal) with salad or cooked vegetables at lunch and dinner,
  • Having grilled tomatoes, mushrooms, spinach or baked beans at breakfast (yes, legumes count as a vegetable too!), or
  • Including vegetable based dips like hummus or salsa with vegie sticks or crackers as a snack.

If your fruit intake is low, you could try:

  • Adding tinned fruit or sultanas to your breakfast cereal,
  • Making a fruit smoothie, or
  • Including fruit in your salads (such as peaches in a green, leafy salad or apple in potato salad or sultanas in a grated carrot salad).

understanding the science that supports our dietary guideline goals for fruit and vegetables

Remember that each additional serve of fruit and vegies you eat each day can have a valuable effect on your health.

WANT TO LEARN MORE? 

If you’re ready to do something about adding more fruit and veg to your meals, our bundled Perimenopause consultation includes personalised guidance plus full access to our Nourish & Nurture for Perimenopause – so you have expert support and practical tools working together from day one. Book your consultation here.

CO-AUTHOR: Elin Donaldson, APD

Elin Donaldson, APD

REFERENCES

[1] National Health and Medical Research Council. Australian Dietary Guidelines – providing the scientific evidence for healthier Australian diets. Canberra: National Health and Medical Research Council; 2013 Feb.

[2] Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu F. Fruit and  vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014; 349: g4490.

 

IMAGE DESCRIPTION: Close up of tomatoes, cucumbers, lettuce and carrots

IMAGE CREDIT:  Scen Scheuermeier/Unsplash

 

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PODCAST: Seriously .. eat your veg!

Seriously… Eat Your 5 Veg! Part 2 with Associate Professor Shelley Wilkinson

Learn what women really need to know about nutrition across the lifespan. This is the second part of the conversation when Dr Shelley sat down for a chat with Meg and Jules from Healthy Banter podcast.

This episode is packed with evidence-based advice delivered in a compassionate, practical way – helping women feel more confident and less confused about food.

In this chat with Associate Professor Shelley Wilkinson, women’s health dietitian and clinician-researcher, the Healthy Banter team have a practical, down-to-earth conversation all about getting the foundations of nutrition right.

Think of this as Nutrition 101 for women – cutting through the confusion, fad diets, and overwhelming online advice to focus on the basics that truly matter for health, energy, hormones, and longevity.

Listen here as Dr Shelley breaks down simple, realistic strategies to help women nourish their bodies through every stage of life. We explore what balanced eating actually looks like, why fibre and protein matter, and how small, sustainable habits can make a big difference over time.

what women really need to know about nutrition across the lifespan

 

They also chat about the importance of getting your basics right first—like eating your 5 serves of veg, because you can’t outrun a bad diet and you can’t out supplement one either.

Because healthy ageing isn’t about restriction or perfection. As Dr Shelley’s mantra goes, “Don’t just get older, grow bolder”. 

Need more information or support?

If you’d like personalised guidance that works with your physiology, professional support can make this shift feel much clearer. Nutrition in perimenopause isn’t generic. Individual support can help translate these principles into real life.

If you’re ready to do something about this, our bundled Perimenopause consultation includes personalised guidance plus full access to our Nourish & Nurture for Perimenopause – so you have expert support and practical tools working together from day one. Book your consultation here.

 

what women really need to know about nutrition across the lifespan

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Eating for perimenopause: Small tweaks, big impacts.

Yes, nutrition changes in perimenopause.

 

But no, it’s not a full‑life reset.

Yes, hormones shift – affecting muscle, bone, heart health and how your body uses energy.

But no, you don’t need extreme rules, diets or willpower.

Perimenopause isn’t about doing more.

It’s about doing things slightly differently.

A few smart tweaks to protein, fibre, timing and consistency can meet your body’s new needs — without overhaul or restriction.

Same you.

New physiology.

Totally manageable

Protein source: tofu in a bowl

What actually changes in perimenopause

Hormones fluctuate – especially oestrogen. 
That affects more than your cycle.

  • Muscle is harder to maintain →protein needs rise
  • Bone turnover speeds up →nutrients matter more
  • Fat storage shifts centrally →metabolism feels different
  • Blood glucose swings more easily →consistency counts

Nothing is “broken”. 
Your body is recalibrating.

The goal isn’t restriction — it’s supporting these shifts with smarter nutrition choices that work with your physiology, not against it.

Protein sources for perimenopause: blue cheese, hazelnuts, eggs, wholemeal bread

Easy nutrition tweaks (that don’t blow up your life)

  • Prioritise protein at meals→supports muscle & metabolism 
 (from whole foods, NOT powders and fake meats..)
  • Eat regularly→steadier energy, fewer cravings
  • Add more plants + fibre→gut, heart & hormone support
  • Include calcium‑rich foodsevery day →bone health matters now
  • Focus on consistency over perfection→your body loves predictability

No strict rules. 
No starting over.

Just small, intentional shifts that support what your body is doing now – and help things feel easier again.

Bowl of nutritious foods including chickpeas as a good source of protein for perimenopause The takeaway

Perimenopause isn’t a nutrition failure. 
It’s a nutrition shift.

Your body needs different support now — not stricter rules, smaller portions or more guilt. 
Just smarter, kinder adjustments that match your changing physiology.

When food works with your hormones, things feel easier. 
More energy. More strength. More trust in your body.

Same woman. 
New chapter. 
You’re not doing it wrong — you’re doing it next.

If you’d like personalised guidance that works with your physiology, professional support can make this shift feel much clearer. Nutrition in perimenopause isn’t generic. Individual support can help translate these principles into real life.

If you’re ready to do something about this, our bundled Perimenopause consultation includes personalised guidance plus full access to our Nourish & Nurture for Perimenopause – so you have expert support and practical tools working together from day one. Book your consultation here.
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PODCAST: Nourishing women

Are you ready for a podcast that unpacks what women really need to know about nutrition across the lifespan?

This month, Dr Shelley sat down for a chat with Meg and Jules from Healthy Banter podcast. As well as demonstrating to the team that she’s a ‘hand-talker’ (exhibit A, below), they covered a LOT.

 

 

Click here to listen to the first part of their conversation.

Together, they broke down how a woman’s nutritional needs change over different life stages – and what actually matters (without the overwhelm). Their chat cut through the noise of diet culture and online misinformation and brings you clear, evidence-based advice you can apply in real life.

They also took a deep dive into one of the most underrated nutrients: fibre. Dr Shelley explained why fibre is essential not just for gut health, but also for hormones, energy, blood glucose balance, and long-term health – and how to easily get more of it into your day.

This episode is all about practical, no-guilt nutrition—helping you feel more confident in how you fuel your body at every stage of life.

Want more information or support?

Follow these links for amazing free online resources, books, blogs, as well as the ability to book a telehealth appointment, if you feel you would benefit from guidance or a dietary review.

Download and listen to the episode for 10% off Lifestyle Perimenopause’s “Nourish & Nurture” online course.

 

 

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Midlife women make the news…

Did you know that Australians don’t get enough calcium from what they eat and drink?

The analysis of the latest data released by the Australian Bureau of Statistics (ABS) show that over 60 per cent of Australians fell short of meeting their calcium needs from their diet in 2023. This was also the case when the last survey was done in 2011–12.

Calcium is important for maintaining strong, healthy bones. Diets that are low in calcium are linked to an increased risk of developing osteoporosis.

Over three-quarters of females in the study did not meet their calcium requirements. This figure increased to about 90 per cent for females aged 12–17 years and 50 years and over (that’s us!).

The study authors from the ABS noted that more calcium is needed at these ages to support bone growth for prevent bone deterioration in older women.

So, are supplements the answer at this time?

The short (and long) answer is:  no.

Several large reviews and meta‑analyses have reported that calcium supplements (especially ≥500–1000 mg/day) are associated with a modest but significant increase in “cardiovascular events”, including myocardial infarction (i.e . heart attacks), in healthy postmenopausal women (1,2). The proposed mechanism is that supplemental calcium is absorbed rapidly, causing short‑term spikes in blood calcium levels. These spikes may promote vascular calcification and arterial stiffness, which are risk factors for heart disease (3).

In contrast, calcium obtained from food does not appear to increase heart disease risk and may even be protective. Observational studies consistently show no association between dietary calcium and cardiovascular events, likely because calcium from foods is absorbed more slowly and regulated more effectively by the body (4,5).

Importantly, the bone benefits of calcium supplements are modest. The Australasian Menopause Society notes that supplements produce only small and inconsistent reductions in fracture risk, leading many guidelines to recommend prioritising dietary calcium and reserving supplements for women who cann

ot meet requirements through diet alone 5.

Two triangular blocks of hard cheese and three basil leaves

Hard cheese is and excellent source of calcium for midlife women

How you eat (and drink) can help you stay strong.

Past the age of 51 the pattern of eating to provide the nutrients you need changes from BAU (business as usual). Food serves from the dairy and alternatives group DOUBLES. These foods are a powerful ally for bone health, muscle maintenance, and more.  (Calcium RDI 1000mg (<51yrs), 1300mg (51+yrs).

Let’s break it down!

🐄  Why Dairy Matters in Perimenopause: 
As oestrogen declines, your risk of bone loss and muscle loss increases. 
Dairy provides:

  •  Calcium 🦴 for bone strength
  •  Protein 💪 to preserve lean muscle
  •  Vitamin D ☀️ (in fortified products) to support calcium absorption

Dairy is a top-tier source of both calcium and protein—key nutrients for perimenopausal health (Source: Easy Diet Diary)

 

📊 Calcium & Protein Comparison (per 100g serving):

  • Milk (Trim/low-fat): 3.4g protein, 115mg calcium 
  • Milk (skim, calcium enriched, like “Physical Skim”): 4.0g protein, 168mg calcium
  • Greek yoghurt (plain): 9g protein, 110mg calcium 
  • Cottage cheese: 15g protein, 90g calcium
  • Cheddar cheese: 25g protein, 765mg calcium 
  • Soy Milk (fortified): 3.5g protein, 160mg calcium
  • Soy Milk (unfortified): 3.5g protein, 13mg calcium 
  • Tofu (firm): 12g protein, 320mg calcium

(*100g fluid is slightly more than 100mL)

 

💡Tips for tolerating dairy 
for those who are lactose intolerant.

Try:

                •  Lactose-free milk or yoghurt 
                •  Hard cheeses (naturally low in lactose)
                • Fermented dairy like kefir or Greek yoghurt

Do you want to strengthen your bones and muscles? 

Our specialist women’s health dietitians are able to tailor a program to support you to adapt guideline recommendations to your lifestyle and preferences. If you need support, please make an appointment to help you achieve your goals.

Our consultations don’t stop at the appointment. Every booking includes access to our Nourish & Nurture ‘bite sized’ Nutrition Essesntials for Perimenopause, giving you ongoing support and resources tailored to this stage. See what’s included and book here.
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This year isn’t about resolutions—it’s about results. ‘Don’t just get older, grow bolder’ with our January sale offer.

New Year, Who Dis?

Your healthiest chapter starts now!

The calendar has flipped, and so can your habits. 2026 is your year to feel confident, nourished, and in control—all from the comfort of your own home.

Did you know that changes to how you eat and how you move can improve your health, especially that of your heart, blood vessels, muscles, bones, and gut? Lifestyle PeriMenopause is here to help you transform from wanting to change to making healthy habits stick.

✅ Forget boring diet plans! We tailor our advice to your unique needs and preferences  

✅ Create a personalised roadmap to a healthier (and bolder) you 

✅ Track your nutrition and movement with tools that keep you on target

“The detail in how and why I needed to change my nutritional intake was easy to understand and I loved the motto to focus on ‘food first’ instead of expensive supplements.”

“I liked being able to learn what I should be eating and then get ideas on practical changes I can make to apply it”

“I was surprised by the number of changes I needed to make to my exercise regime, but it was explained clearly and simply with reasons as to why it was important to shift my focus and set new goals.”

“I found the detail about what’s happening to my body during perimenopause really informative and a realistic description of what I was experiencing.”

“I really valued learning what a proper serve size was, especially for fruit and vegetables”

Promotion tile for lifestyle maternity and lifestyle perimenopause teachable courses

 

Kickstart Your Goals with Our January Sale!

To celebrate the new year, we’re offering 26% OFF ALL ONLINE MODULE COURSES for the entire month of January.

Just use coupon code: NEWYEAR26 at the checkout and start your journey today.

Your future self will thank you.

Because this year isn’t about resolutions—it’s about results.

👉 Start Now and make 2026 your healthiest year yet!

 

 

 

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Ultra-Processed Foods and Gut Health

Ultra-processed foods negatively impact gut health. Are you harming your gut health by consuming too many of these foods? Ultra-processed foods are foods that have been heavily altered from their natural state through a series of industrial processes.

But isn’t chopping and canning also processing?

Food processing generally refers to any action that alters food from its natural state, such as drying, freezing, milling, canning, or adding salt, sugar, fat, or other additives for flavour or preservation.

Ultra-processed foods are not simply foods that have been modified by processing, but rather edible products formulated from food-derived substances, along with additives that heighten their appeal and durability.

Ultra-processed foods are heavily industrially processed products that have undergone multiple alterations, often involving a combination of techniques such as hydrogenation, extrusion, and fortification. As a result, these foods are often high in unhealthy fats, added sugar, and salt, and they are low in fibre and nutrients.

What is the impact of eating ultra-processed foods on our health?

Ultra-processed foods make up a significant portion of the modern diet, and they have been linked to a number of health problems, including obesity, heart disease, type 2 diabetes, and cancer.

Did you read our blog about ultra processed foods and weight gain? Well, there is growing evidence that ultra-processed foods can also have a negative impact on gut health. The gut microbiome is a community of trillions of bacteria that live in the intestines. The microbiome plays an important role in digestion, inflammation, immune function, and overall health.

What do ultra-processed foods do to our gut bacteria?

Ultra-processed foods negatively impact gut health. A healthy gut microbiome is diverse and contains a balance of beneficial and harmful bacteria.

Ultra-processed foods can disrupt the gut microbiome in a number of ways.

These foods are often low in fibre, a nutrient that is essential for the growth of beneficial bacteria. Fibre FEEDS the gut bacteria which, in turn, produce SCFAs or ‘short chain fatty acids’. These SCFAs send chemical messages around the body to modulate our immune system, digestion, inflammatory processes and even how much energy we extract (and store) from the food we eat.

Ultra-processed foods also contain a variety of additives, such as emulsifiers and preservatives, which can have harmful effects on the microbiome and change these healthy bacteria.

Studies have shown that people who consume a diet high in ultra-processed foods have a less diverse gut microbiome than those who consume a more traditional diet.

ultra-processed foods negatively impact gut healthThis can lead to a number of health problems, including:

  • Increased risk of obesity: A less diverse gut microbiome is associated with an increased risk of obesity. This is because the microbiome plays a role in regulating appetite and metabolism.
  • Inflammatory bowel disease (IBD): IBD is a group of chronic inflammatory diseases of the digestive tract. People with IBD have a less diverse gut microbiome than those who do not have the disease.
  • Irritable bowel syndrome (IBS): IBS is a common condition characterised by abdominal pain, bloating, and diarrhoea. People with IBS have changes in the gut microbiome, which can influence intestinal inflammation and pain.
  • Type 2 diabetes: Type 2 diabetes is a chronic condition that affects the body’s ability to regulate blood glucose levels and blood fats. People with type 2 diabetes often have a less diverse gut microbiome than those who do not have the disease.

How to Improve Gut Health

There are a number of things you can do to improve your gut health and reduce your consumption of ultra-processed foods:

  • Enjoy a diet that is high in fibre. Fibre is a nutrient that is essential for the growth of beneficial bacteria in the gut. Good sources of fibre include fruits, vegetables, and whole grains. Aim for 25g a day.
  • Limit your intake of ultra-processed foods. Ultra-processed foods are often low in fibre and nutrients, and they are high in unhealthy fats, added sugar, and salt. Minimise eating food from crinkly packets!
  • Eat fermented foods. Fermented foods, such as yogurt, kefir, and kimchi, contain live bacteria that can help to improve gut health.
  • Manage stress. Stress can have a negative impact on gut health. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

Healthy meal of minimally processed foods to support gut health

Do you need help in making changes to your dietary routines?

Our specialist women’s health dietitians are able to tailor a program to support you to adapt guideline recommendations to your lifestyle and preferences. If you need support, please make an appointment to help you achieve your goals.

 

 

 

 

IMAGE CREDIT: Jamie Street/ Unsplash

IMAGE DESCRIPTION: Strawberries, blackberries and blueberries in a white, heart shaped, ceramic dish
 

 

 

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Lose Weight Now, Ask Me How?

The phrase ‘Lose Weight Now, Ask Me How’ used to be a ubiquitous, often aggressive, marketing hook.

It represented a time of quick fixes, extreme calorie restriction, and diet-of-the-month fads that promised instant transformation. It was a world where a number on a scale was the ultimate goal, achieved through sheer willpower and often, deprivation.

As a dietitian, I’m here to tell you that the world of health and weight management has evolved—thankfully. The ‘ask me how’ part is more relevant than ever, but the answer is no longer a one-size-fits-all diet plan.

Today, our approach is slower, gentler, and deeply rooted in the unique demands of a woman’s life, moving from fertility into new motherhood, and through the profound transition of perimenopause.

Weight loss is not a moral failing or a simple equation of ‘eat less, move more.’ It’s a complex interaction of hormones, metabolism, stress, sleep, and life stage. When we acknowledge these nuances, our approach shifts from rigid restriction to personalised nourishment.

 

For Perimenopause: Hormonal Harmony and Metabolism Mastery

The most significant shift in the weight loss journey happens during perimenopause—the time leading up to menopause. As oestrogen levels fluctuate and eventually decline, your body’s metabolism shifts, and fat storage often moves from hips and thighs to the abdomen. Old tricks truly stop working here.

The Old Way: Doubling down on cardio and restricting calories further.

The Dietitian’s Way: A strategic, targeted approach that addresses declining muscle mass, bone density, and changing insulin sensitivity.

  1. Protein Prioritisation: Oestrogen helps maintain muscle mass. As it drops, protein intake needs to increase significantly (typically 1.0–1.6g per kg of body weight) and be distributed throughout the day to counteract muscle loss. Muscle burns more calories than fat, making this a metabolic game-changer.
  2. Strength Training: This is non-negotiable. Resistance exercise protects bone density (which is rapidly lost post-menopause) and helps build the muscle that keeps your metabolism ticking over.
  3. Balanced Blood Glucose: Hormonal changes can lead to greater insulin resistance. Eating balanced meals that pair complex carbohydrates with protein and healthy fats helps to stabilise blood glucose levels.
  4. Micronutrients for the Future: We focus on Calcium and Vitamin D for bone health, and heart-healthy fats and fibre to manage rising cholesterol and protect cardiovascular health—the number one health concern for women post-menopause.

 

The New ‘Ask Me How’

When a client now asks me, ‘How do I lose weight?’ my answer is complex, but the core message is simple: We need to work with your body, not against it.

It’s no longer about a quick fix. It’s about creating sustainable habits that honour the body you have today. As you navigate the transition into your wise woman years (becoming bolder, not just older), the path to a healthy weight is one of patience, nourishment, self-compassion, and most importantly, a deeply personalised plan that respects your unique physiology.

So, if you’re asking ‘how’ today, my invitation is this: Stop dieting, start nourishing, and let’s build a foundation of health that will support you through every stage of your life. That’s a long-term win that a crash diet can never promise.

Book with one of our expert Lifestyle PeriMenopause dietitians to learn more.

 

 

 

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Is what and how you eat working for you…or against you?

We think ‘diet’ is a four-letter word.

Food restriction or “dieting” means intentionally depriving yourself. Ongoing deprivation is generally only ‘successful’ for a certain amount of time before we ‘fall off the wagon’ and start eating for comfort or to rebel against the ‘diet’.

Initially we might feel temporarily better before we inevitably become disappointed or frustrated with ourselves that we ‘failed’ and decide to “diet” again.

Why does the diet industry thrive? Repeat business!

Does this cycle sound familiar?

The majority of clients that we see for weight management are already aware of what an ‘everyday’ food and a ‘sometimes’ food is, yet struggle to reach or maintain their most comfortable weight. Why is that?

When working towards your weight (and health) goals it is imperative to not only look at what you eat but also why you eat, how you eat and where you eat.

We are all capable of eating when we are not physically hungry and it is quite normal to do this on occasion. This is called ‘non-hungry eating’. Do it too often however and this type of eating behaviour can make it hard to achieve your most comfortable or healthy weight.

If we can reduce the amount we are eating when we don’t really want it, as well as reduce the amount we are eating when we don’t really enjoy it, it will make reaching a healthy, comfortable weight easier without relying on extreme diet restrictions.

Experience tells us that in many situations, a particular type of food might taste great initially, but if we pay attention to the taste, texture and flavour, surprisingly quickly the food becomes less pleasurable.

 

Being more aware of whether or not we are enjoying the food we are eating is an important step in reducing the overall amount of food we eat. This is also known as practising mindful eating.

Do you start off enjoying something but then just keep eating to finish it off?

The If not dieting© ‘Law of Diminishing Pleasure’ is a concept that can assist us to eat less, while at the same time increase our enjoyment from food. It can show us that if we eat with awareness, the more we eat of a particular food the less pleasure we receive as we continue to eat that particular food. It applies to all types of food that we eat although the rate of decrease will vary for various types of foods.

By being more mindful of this decrease in pleasure we can continue to eat all types of foods (everyday and sometimes foods), however learn to eat less by stopping earlier – when our enjoyment has diminished.

 

Lifestyle PeriMenopause Dietitians specialise in dietary counselling methods that focus on the behaviour of eating. We use a coaching approach to weight management and healthy eating that draws on evidence based strategies to promote a ‘life-skills’ focus to facilitate lifestyle change to assist our clients achieve a more comfortable and healthy weight.

For further information or advice on being a healthier you, make an appointment here.

IMAGE CREDIT:  Nicolas Hoizay/Unsplash

IMAGE DESCRIPTION: Looking down into a spiral staircase

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