“I can’t believe I’m eating this much and losing weight.”
I can’t tell you how many times I’ve heard this from women I work with.
And honestly, I understand the surprise.
For years, women have been told to eat less, skip meals, push through hunger.
I’ve been there and done that myself, over the years.
Especially in my late 40s, when my body started changing.
Weight gain crept in, despite doing all the “right” things.
Eating less didn’t fix it; if anything, it made things worse.
My energy dropped, cravings increased, my body felt like it was working against me.
And women I talk to say they’re experiencing the same thing.
So I put my Menopause Coach hat on and went to work. Combining my expertise in nutrition with my expertise in menopause I found what worked better.
Increasing food!
Why Eating Less Stops Working In Midlife
As we move through perimenopause, the body becomes more sensitive to stress.
Undereating is a form of stress.
When you skip meals or eat too little, your body responds by increasing cortisol.
As a result, fat loss becomes harder.
Energy becomes unstable, you become moody and cravings become stronger.
It turns into a cycle that feels hard to break.
The Power Of Eating More Couple With Structured Eating
This is why I recommend four proper meals a day, with ample protein and fibre, topped with some good fats, for good measure.
No snacking. Just structured, consistent meals.
At first, many women feel unsure about this.
It sounds like way more food than they’re used to.
However, once they start, they really notice the difference.
When meals are spaced properly, blood sugar stays more stable.
This means they’re no longer experiencing the 3pm energy flop.
And their mood becomes more balanced, and the rage monster is kept at bay.
The need for quick sugar hits in the afternoon after dinner reduces.
Quieting The Food Noise
One of the biggest changes women notice, is that the constant thinking about food starts to settle.
You know that feeling, where you’re thinking about your next meal while still eating the current one.
That noise often comes from under-fuelling, particularly in the first half of the day.
The food noise comes from the brain telling your body to catch up on missing fuel.
When your body feels nourished, it stops asking for more.
As a result, eating becomes calmer and more controlled.
Supporting Your Hormones, Not Fighting Them
Regular eating patterns also support hormone balance.
Long gaps between meals can trigger a stress response.
This pushes cortisol higher, which does not support fat loss.
Instead, structured meals help your body feel safe.
And when your body feels safe, it functions better.
Yes, Fat Loss Still Happens
Eating more does not mean gaining weight.
You can still be in a calorie deficit without being under fuelled and under nourished.
It means fuelling your body properly, in a way that supports your body, rather than irritating your nervous system.
When your body is fuelled, it uses energy more efficiently.
It starts to build lean muscle instead of breaking it down and burn more fat.
The need to catch up on calories is gone, which means so are the late-night cravings.
As a result, you stop overeating, and fat loss finally becomes more consistent.
What This Looks Like In Real Life
This approach is simple, but powerful.
Four meals across the day, without the need for in between snacks.
A balance of macronutrients to nourish your body and see the end to restriction, yo-yo dieting.
And no, you don’t have to skip your favorite food, avoid dinner with friends or give up your wine.
It’s not about restrictions, it’s about nourishment. Nourishment for your body and your mind.
If You’ve Been Eating Less With No Results
If you’ve been cutting back but still not seeing progress…
Perhaps you need a different approach.
Ready For Support?
If you need help understanding what your body needs right now, and how to structure your nutrition in a way that actually supports you:
👉 Book a Strategy Session:
https://strategy-call-with-terri.youcanbook.me
And if you know a woman who is drowning in conflicting hormone advice — please share this 💫
- Coach Terri Batsakis
https://freedomfitnessforwomen.com.au/lose-weight-with-education/
https://freedomfitnessforwomen.com.au/the-underestimated-benefits-of-body-weight-training/
