Now that you are in menopause do you struggle to lose weight?
Weight is like that clingy child that hangs on around your middle and won’t let go. You get rid of it for it only to come back in greater bulk and so much more stubborn to remove.
and get healthy I’ve got your back. We will gently remove that child and give them their independence with all that we have.
Before we start, there is a WARNING, the first few paragraphs of this post are all doom and gloom but they are the unfortunate facts.
At least 95% of dieters will fail and fall back into old habits within 5 years. Let's make a vow to ourselves to be in the 5%.
It’s also regrettable that each time you lose weight and put it back on it will all go back on as fat. An almost compelling case not to lose weight in the first place but we're made of stronger stuff than that!
shrinking muscles decrease the rate at which your body uses calories, which can make losing weight more challenging. If you continue to eat as you always have and don't increase your physical activity, you're likely to gain weight.
Regularly starting a new diet can damage your metabolism making weight loss more difficult possibly even rendering you insulin resistant.
Insulin is secreted by the pancreas to take glucose from food to the muscles for energy. In the case of becoming overweight insulin becomes less effective leading to high blood sugar and diabetes.
So how do we lose weight successfully in menopause and never have to diet again?
The best thing you can do for success is to plan for it. What is your goal weight? What support will you have? Maybe someone else in your family or a friend also wants to lose some weight.
Create the conditions you need by:
It will level out your blood sugar and set you up for the day. The protein can consist of eggs, almonds, seeds, greek yoghurt whatever floats your boat. Try this chia pudding or this muesli. Maybe even this quick-to-make muffin.
When eating protein it is always better, if you can, to choose grass-fed as the nutritional benefits are far better than the alternatives. They contain increased amounts of Omega-3 fatty acids and also provide vitamins and nutrients that generally come from eating greens. Check out this post at Groom And Style for some further insight into grass-fed products and some great infographics.
Don’t eat according to what the latest fad diet tells you to eat.
You have a unique body type which needs its own unique balance of macronutrients (carbs, protein and fats) and micronutrients (vitamins and minerals).
Experiment with different combinations of foods to find what works for you. I find I have to keep my carbs pretty low but because I make sure I am eating protein and good fats I am not hungry.
Learn your metabolic type which determines how much carbs, protein, and fat you should eat to have optimum health.
Try using an app like My Fitness Pal to help you see what you are eating each day. Just until you have a good idea of what your best meal looks like.
This leads to the next point which is:
Don’t judge yourself for not eating well. Make a choice and notice why you made the choice. There is no right and wrong. Tomorrow is another day and another chance to continue on your healthy journey. When we label foods, we eat as bad we are saying we are bad to eat them. This sets up stress the enemy of weight loss.
Most dieters fail because they follow a diet that comes from a place of restriction and deprivation which keeps them in their jail cell with a hunger for bars. It is far more positive to focus on what foods you get to eat not what foods you don’t get to eat. We are so privileged to be able to eat a fresh beautiful salad which feeds us nutritionally and leaves us feeling energetic.
Gehrlein is the hormone which makes you feel hungry. It is secreted when you have an empty stomach. When you deprive yourself this hormone will leave you feeling hungrier which in turn slows your metabolism. Your goal is to speed up your metabolism so eat plenty of good healthy food regularly and make your bigger meals earlier in the day.
Hunger will also create cravings. I remember dieting in my twenties, after the first day all I could think about was chocolate smothered in caramel. Those thoughts would consume me until if I didn't satisfy them I was not a nice person.
Lose Your belly easily and without giving up what you love
Book a free-30 minute strategy session and find out how?
Focusing on calories is a sure-fire way to fail. Far better to count chemicals. Try to stick to foods with the fewest ingredients. Wallet permitting make them organic and definitely not genetically modified.
Instead, focus on the healthy foods that make up the calories you eat:
Slow down and enjoy your food. Keep your meals as close to 20 mins as you can and chew your food enough for the saliva to start breaking it down.
This slowing down will help you to recognise when you are full. It may be you have had enough before you eat everything on your plate. Give your body time to catch up and signal what it needs.
Don’t be too generous when serving up your meal. Cut down on your portion size a little. You can always go back for more but in my experience, if you eat and wait 10 minutes the urge for more passes and you feel totally satisfied.
Eating the wrong types of carbohydrates triggers insulin spikes which channel the energy from the calories you just ate straight into your fat cells and they will be the ones around your middle like that annoying child. May as well just have taped it there and said done!
Carbs from prebiotics, protein and low GI carbs will burn slower leaving you feeling fuller for longer – nuts, seeds, leafy greens, fish, grass-fed meat, chicken. Carbs from sugar and processed grains and foods will give a quick energy burst then cause you to crash and feel hungry.
Fat will actually speed up your metabolism and help you feel fuller longer. The trick is to make sure they are good fats such as avocado, olive oil, coconut oil, nuts seeds, nut butter, ( not peanut butter). Getting fat from salmon, sardines, eggs, grass-fed meat is also a great way to fill up.
Eat probiotics and prebiotics or take probiotic supplements to help balance your gut microbiome.
Inflammation can be caused by a gut imbalance or an intolerance to certain foods. Try a detox diet, eliminating gluten and dairy for a week then slowly introducing them back.
When you have stress in your body the blood flow moves away from digestion and into the arms and legs. Your digestion begins to shut down and your gut gets out of balance.
There are two main components to your best healthy life: healthy food and LESS STRESS.
Practice checking in before you start eating to determine where your stress levels are at. If they feel high do some breathing and practice identifying 3 things you are grateful for today. The more relaxed you are when you eat the better your digestion will be. Also for better digestion, the chef finishes at least two hours before bed and the kitchen is closed.
Whether you are in menopause or not the principles remain the same. In menopause, there are just a few more factors to contend with such as imbalance hormones.
Give these tips a go and comment below to let me know how you go.