Managing Appetite and Weight in Perimenopause — A Simple Festive Season Strategy That Works

Many women notice their appetite changing as they move through perimenopause. Hormonal fluctuations, disrupted sleep, and shifting mood can all influence hunger and cravings—often pushing us toward sugary foods or energy-dense comfort snacks. In fact, studies show that women in perimenopause tend to crave more sweets and snack more frequently, which can quietly contribute to weight gain over time.

And when we add the festive season to the mix? With its long lunches, grazing tables, celebratory dinners, and “just one more” treats, it’s completely normal to feel like your appetite is in overdrive.

But here’s the good news: one simple, practical habit can make a real difference.

Research has found that swapping snacks like protein bars, muesli bars, or sweetened yogurts for a handful of almonds not only boosts appetite-regulating hormones, but also leads people to naturally eat around 150 fewer calories at the following meal. Over time, this can support gentle weight loss—or help prevent weight gain during a stage when many women feel it creeping on.

As we head into the festive season, enjoying a small handful of nuts before a meal can help you feel more satisfied and stay more in tune with your appetite.

It’s a nourishing, realistic strategy that fits seamlessly into the celebrations without taking any joy away from them.

Small shifts add up—especially during times of life (and times of year!) when your body needs a little extra care.

— The Menopause Dietitian