I help women feel good about themselves again.
I help women approaching the menopause to gain control of their weight and manage symptoms through changing their diet and lifestyle.
For years you have put your family first and have juggled a hectic personal life with a busy, professional career. Your weight has crept up over the years but despite numerous diets, it is still going up. To the point that you now feel unhappy when you look in the mirror and no longer see yourself. You used to exude confidence and you want to get that spark back. The problem is you feel like you’ve tried everything and don’t know where else to turn.
I specialise in working with women who have had years of yo-yo dieting without success, who want to feel good about themselves and start living life to the full again. Often, my clients are approaching the menopause and are finding managing their weight even more difficult to manage but combine this with the onset of symptoms such as disrupted sleep, mood swings, hot flushes, joint pain & brain fog, their goal seems even further off in the distance.
This is where I come in.
It’s not the case of calories in vs calories out anymore, in your 20’s you may have been able to cut a few things out and lose a bit of weight but not now. Changes to your hormones and simply how our bodies alter as we get older mean we need to eat differently. I can show you how to do this in small, easy to manage steps.
My aim is to bring back the joy and pleasure in eating, to help you nourish and love your body again whilst helping you to lose weight and keep it off for good.
This isn’t a diet. This is a new way of life. One without guilt, where you, feel like you again.
My top tips to stop menopausal weight gain
There are no quick fixes to weight loss, you need to be consistent and patient to see results. Below you will find my advice on the main areas you can focus on to get you started. Making adjustments in these areas can offer you improvements in symptoms you may be experiencing and begin to address your weight concerns.
It’s unfair but as we reach midlife the amount of calories we need on a daily basis reduces by about 200 calories, so that little snack here or extra bit of dinner there quickly adds up. Try to stick to three well balanced meals per day. Base your meals around nutrient dense wholefoods such as whole grains, fruit and vegetables, beans, nuts and pulses and you can’t go far wrong. Add to this a little seafood or lean meat, eggs and dairy and this provides a diet rich in protein and healthy fats which supports hormone production. Make sure you try new recipes that excite you, it’s important that you look forward to your meals so you don’t fall back on unhealthier recipes. A great tip is to prepare some vegetables at the beginning of the week, so it’s easy to go to the fridge and top up your meals with plenty of goodness.
Reduce your Carbohydrate Intake
There is a direct correlation between lowering oestrogen and insulin resistance which contributes towards weight gain. This is exacerbated by a high carbohydrate, high sugar diet. Focus on reducing bread, pasta and rice (your cooked serving should be no bigger than your fist) and avoid fruit juices and smoothies, even your homemade version that you think is good for you. Try out some alternatives such as quinoa, pearl barley, or fill up with beans and pulses. These are also great sources of fibre, which is important to prevent constipation.
An extremely important aspect of this is managing your alcohol consumption. Even if you are completely on top of your diet, you can blow this out of the water by drinking half a bottle of wine every night.
It’s really worth noting here, that I say ‘lower carbohydrate’ not Keto, which can make some of your symptoms worse. You should be aiming for moderate consumption here and this is easily achievable by making the tweaks I’ve suggested in your daily diet
So underrated but so important! OK, I know getting a decent nights sleep might be difficult due to other symptoms you may be experiencing but a few tweaks to your routine may help. Not eating too late, not drinking caffeine past 2 pm and better control of your blood sugar (see previous point) should help with this. Create a relaxing bedtime routine, turn off the television in the bedroom, take a cool shower and make sure you’re not checking your emails.
If you find you wake up at a regular time during the night, you may need a small snack an hour before bed. Nut butter and an oat cake would be a good choice to help see you through until the morning.
When we are tired we make poor food choices. The hormones that regulate hunger also become out of balance when we don’t get enough sleep. This drives us to consume more high fat, high sugar foods, meaning that you are fighting a losing battle. Better sleep should lead you to gain better control of cravings and your appetite.
Weight gain is a common issue for menopausal women, so please don’t feel you are alone. Knowing you can modify your diet helps you regain some control and puts you on the road to feeling like yourself again. Use this as an opportunity to change your mindset around food and create a lifestyle that doesn’t involve diets.
I do understand that joining the dots when you are in the midst of debilitating brain fog or feeling completely overwhelmed by your circumstances can feel like an impossible task. I am here to guide you through this using my gentle approach. To book an appointment or to arrange a no obligation chat, simply click the button below.
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