Are you sick of struggling to release weight? You just want to know which foods for energy and weight loss you should be including in your eating plan each day.
Here's a typical scenario.
You've just jumped out of the shower looked in the mirror and oh damn, it's still there.
Your fairly expanded middle area seems to be here to stay. You thought you were just bloated but a year later you're starting to think that maybe it's not that at all.
This is typically where we put on weight as we go through perimenopause and menopause.
Hormonal changes during this time cause a decrease in muscle mass so we burn fewer calories making it easier to put on weight especially if we haven't adjusted what we eat to fit with this time of life.
It is usually at this point that women will decide to diet to lose weight. But most are doomed to failure. Unfortunately losing weight in our 40's and 50's is not the same as losing weight in our 20's and 30's. There is a bit more to take into account.
Typically women on a mission to lose weight in midlife base what they eat around deprivation and taking foods out.
You are far more likely to have success by swapping foods for more healthy nutrient dense varieties that aid weight loss and give sustained energy.
Here is a selection I recommend for energy and feeling satisfied while losing weight.
Even if you are not on a weight loss journey these foods are a great addition to any diet.
Studies have suggested that flavonoids and caffeine in green tea can increase your metabolism. It is also high in antioxidants as well as anti-cancer and brain healthy compounds.
Matcha is better here as you are consuming the whole leaf.
I use sencha leaves in the morning as I enjoy the subtle flavour. Matcha for me comes a little later when I have my cereal and sprinkle some across the top.
Bonus: For joining my weekly newsletter, download the free cheat sheet
ULTIMATE FOOD SWAPS
and have easier weight loss in midlife and menopause.
start seeing the scales move in the right direction!
OK, so you have a glass or two throughout the day. But there are sound reasons why drinking adequate amounts of water will help you release weight.
Water keeps your organs running smoothly. Like the cogs in a piece of machinery if they are not oiled they run slower the same goes for you.
It will also help keep your energy levels high. The mildest dehydration can lead to fatigue and fogginess.
This life elixir is also a great way to flush out the toxins in your body that are stored in your fat cells.
If you drink plenty of water you are less likely to turn to sugary drinks plus it is actually a good appetite suppressant.
Check out my post on water here: Are You Getting Enough Water? The Effects Of Dehydration On Your Health
High in healthy fat, fibre and water, these creamy powerhouses are a fabulous addition to any diet.
Plenty of fibre within your diet helps to keep your blood sugar balanced which aids in losing fat.
They are also a good source of vitamin C and potassium. Vitamin C is important because it allows us to absorb iron which as we go through menopause is important.
Linseed / Flaxseeds
High in both soluble and insoluble fibre linseed will help you feel fuller for longer. These little brown packages of goodness also aid digestion, fire up your metabolism and reduce inflammation.
They are high in omega-3 which is great for brain health.
As the seed contains quite a hardcover that is difficult to digest it is better to consume ground flax seeds.
Dark leafy vegetables
Rich in fibre vitamins and antioxidants particularly vitamin C. The fibre will keep you feeling fuller for longer and the vitamin C is crucial for helping us to absorb iron.
If you're struggling to get enough greens into your diet add them into a smoothie or consider buying a super greens powder. Although I eat quite a lot of leafy greens I still use Super Greens Plus sprinkled on my cereal in the morning.
Special Mention Foods For Energy And Weight Loss
Including healthy proteins in your diet while lowering your carbohydrate intake is beneficial.
Protein keeps you fuller for longer and helps to balance blood sugar levels which in turn prevents overeating. Consider nuts seeds fish chicken and eggs.
This tasty spice can boost your metabolism and keep blood sugar levels balanced, it also improves circulation and is a very good source of antioxidants.
Let’s have some fun and put it all together - in a smoothie. This satisfying smoothie will help facilitate your weight loss and leave you with plenty of energy.
Green Energy Smoothie
- ½ ripe avocado
- 1/2 banana
- 2 handfuls of baby spinach
- 1 tbsp ground linseed
- ½ tsp matcha powder
- ½ tsp cinnamon
- 1 cup almond milk
- ¼ water
- Add everything to a high-speed blender and blend until smooth.