What’s More Important – Diet or Exercise?
- Angela Evans
- Jul 15
- 2 min read
It’s a question I get asked all the time, especially by women in their 40s who feel like their body isn’t responding the way it used to:
The simple answer, well they’re both important. But they play very different roles.
Diet: The Foundation
Your food choices impact everything from your weight to your energy, mood, sleep, hormones, and even your skin.
If weight loss is your goal, nutrition usually has the biggest impact. It’s much easier to reduce your overall calorie intake through food than it is to burn the same amount through exercise.
But this isn’t just about calories. The quality of your food matters too.
For women over 40, I often focus on:
Prioritising protein to keep you full and support muscle - minimum 30 grams at each meal.
Reducing ultra-processed foods - often calorie laden and less filling.
Eating regular, balanced meals
Staying hydrated - so often hunger is mistaken for dehydration.
These changes help with appetite control, energy levels, and hormone balance, all of which become more challenging during perimenopause.
Exercise: The Amplifier
Exercise supports weight management, but it also does so much more:
Boosts mood and reduces stress
Improves sleep
Increases strength and protects your bones
Helps maintain muscle as you age
And here’s something many women don’t realise: Exercise makes your body more insulin sensitive.
This means your cells can absorb and use glucose more effectively, which helps keep blood sugar levels steady and reduces fat storage, especially around the belly.
Strength training (my personal favourite), in particular, is incredibly powerful for this. It helps you build lean muscle, which burns more energy at rest and supports long-term weight management.
So… Which Should You Focus On?
If you're just getting started, I recommend starting with food, because it’s often where people see the biggest changes first. But for long-term success, you need both.
Think of it like this:
Nutrition lays the foundation for how you feel day to day
Exercise builds on that to improve how your body functions long term
Final Thoughts
If you’ve been focusing hard on one and not seeing results, it might be time to gently bring the other into the picture. You don’t need to overhaul your life overnight. Small changes, done consistently, will move the dial.
And remember, at this stage of life, your approach needs to work with your body, not against it.
💬 If you’re ready to make a change but not sure where to start, my 8-week 1:1 coaching program is designed to help women over 40 get results in a way that feels realistic and sustainable. We’ll look at nutrition, movement, sleep, stress, and more, and I’ll be right there with you every step of the way.
Or drop me an email: angela@angelaevans.co.nz
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