Metabolism, Hormones and Why Dieting Stops Working

“I used to be able to lose weight so easily.”

It’s something I hear time and time again from women in their 40s and 50s, says Nutritionist Fabiana Matos. 

They’re often eating less than they used to, trying the same diets that worked years ago, yet the scales refuse to budge. Energy feels lower, cravings seem stronger, and weight gathers around the middle almost overnight.

It’s easy to assume that metabolism has simply “slowed down”.

But the truth is a little more nuanced.

Yes, our metabolism changes as we get older, but it’s rarely just about age.

Key Takeaways

✓ There is a misconception around just eating less to lose weight
✓ Protein is key and needs to take centre stage
✓ A simple example of a day of well balanced, protein rich foods.
✓ Hormonal changes affect many things, including blood sugar levels. Stabilising these are integral.

 

 

SG Health busy woman

During perimenopause and menopause, hormones influence far more than our reproductive system. They affect how we regulate blood sugar, store fat, recover from stress, build muscle and even how hungry we feel.

At the same time, life is often becoming more demanding.

Careers, ageing parents, teenage children, disrupted sleep, busy schedules and increasing stress all place extra demands on the body.

It’s no wonder that the strict diets which once seemed effective suddenly stop delivering the same results.

In fact, constantly eating less can sometimes make things harder.

When the body doesn’t feel adequately nourished, it becomes more difficult to maintain energy, preserve muscle and regulate appetite. Add fluctuating hormones and chronic stress into the mix, and it’s easy to see why so many women feel frustrated.

Rather than asking, “How can I eat less?”

I encourage women to ask a different question:

“How can I support my body better?”

That might mean:

• prioritising protein to help preserve muscle and support fullness

• including fibre-rich foods to support blood sugar balance and gut health

• eating regularly enough to avoid energy crashes and intense cravings

• building strength through resistance exercise

• making space for recovery, because stress is part of the metabolism story too

SG Health Salad

What does that look like in practice?

SG Health Fabiana long shotFor me, it’s often the simple things. Breakfast might be eggs with vegetables, Greek yoghurt with nuts and seeds, or a protein-rich smoothie when I’m short on time. Lunch could be a large salad topped with chicken, fish, beans or lentils, and dinner usually centres around a good source of protein alongside plenty of colourful vegetables.

The aim isn’t perfection, nor is it chasing the latest nutrition trend. It’s about giving your body the building blocks it needs to support energy, muscle, hormones and overall wellbeing.

The goal isn’t simply to lose weight.

It’s to create a body that feels energised, resilient and well supported.

Because when we understand what’s changing, we can stop blaming ourselves for needing a different approach.

Midlife isn’t about trying harder. It’s about working with your body instead of against it.

Fabiana Matos

 

Want more support now? Here are 3 ways to do it:

1. You can view Fabiana's profile to find out more about how she works.

2. You can email her to arrange a FREE 20min Discovery call.

3. Arrange a consultation with Fabiana to help you with a tailored practical plan, to improve your well being with supportive practices.