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S.M.A.R.T ways to control weight through Menopause and beyond

S.M.A.R.T ways to control weight through Menopause and beyond

Since you hit your 40s have you found it harder to lose weight?

Have you noticed it is all going on around your waist?

Balancing your hormones is key, when we start to go through the change our hormones start to change and we can gain weight it seems overnight.
What you eat can help, making sure you have the right amount of vitamins and minerals, essential fatty acids and levels of good gut bacteria are key things to balance your hormones correctly and help you through some of the problems you may be experiencing.

When you go through menopause, as we all do some sail through and others really struggle your hormones are all over the place, but am pleased to say they will settle down when you come through the other side

This is my checklist for you to complete and be honest your only cheating yourself

    • Do you skip meals as you think it will help with weight loss? This will cause stress on the body and release cortisol a stress hormone which leads to fat and weight gain especially around the middle
      Yes
      No
    • Are you eating enough essential fatty acids, like avocados, nuts, seeds, oily fish, coconut, grass fed beef and butter? They are as the name suggests essential. Your body produces prostaglandins some are anti-inflammatory (good)and some are pro-inflammatory, (not so good) as they cause inflammation, which we do need at times when we have bacteria affecting the body, but we don’t want constant inflammation as this will cause joint aches and pains, heart disease, diabetes, cancers, osteoporosis and weight gain.
      Yes
      No
    • Do you drink enough water? You should drink at least 6 -8 glasses a day. This will help flush out toxins and keep you hydrated, if you feel tired and lifeless and skin is dry it could be lack of water.
      Yes
      No
    • Do you eat hormone balancing phytoestrogens? Like pulses, chickpeas, lentils, vegetables, seeds and organic soya products. These have a hormone balancing effect on the body and can help reduce menopausal symptoms.
      Yes
      No
    • Do you eat a lot of sugar and other refined carbohydrates?
      It is much more essential that you cut these from your diet than fat. Sugar has no value as far as nutrition goes it’s just empty calories, it can actually give us many of the signs of menopause like Mood swings and depression, anxiety and feeling tense, headaches, palpitations, forgetfulness, lack of sex drive, weight gain, inability to concentrate, feelings of stress, diabetes and feeling tired all the time.
      Yes
      No
    • Do you drink alcohol?
      In menopause the liver is the organ that has to deal with the detoxification of your hormones which is a task in itself and as alcohol is toxic to the liver you will be putting it under even more stress. Alcohol is a diuretic that makes you pee more and can leave you dehydrated and it robs the body of essential nutrients , vitamins and minerals, it can affect bone density as it reduces absorption of calcium and magnesium and it blocks the conversion of the essential fats we talked about above so leading to inflammation of the body, it can damage your skin, leaving you with thread veins and aging you and will defiantly lead to weight gain around the middle as alcohol contains 7 kcals per gram and they are empty calories serving no purpose to the body.
      Yes
      No
    • Do you eat ready meals and convenience foods?
      These play havoc with weight loss as they contain chemicals and additives that our bodies just don’t like and the build-up of these causes weight gain and inflammation in the body. Eat foods in their natural way as intended it doesn’t take long to make healthy meals with just a few ingredients. Take a look at my 5 S.M.A.R.T ingredients on the website www.smartnutritionandfitness.uk
      Yes
      No
    • Do you buy organic? Organic foods contain more of the vital vitamins and minerals our bodies need as they are not sprayed with chemicals and pesticides and are grown in better soil. When going through menopause we want to steer clear of excessive amounts of external oestrogens, these can have a damaging effect on hormone health and may put you at greater risk of breast cancer. Organic must haves are eggs, dairy and meat, bread, vegetables and small fruits like berries.
      Yes
      No
    • Do you take a probiotic?
      These are great for general wellbeing and health and can help control oestrogen, by binding it in the stomach which will help the body excrete it .probiotics can also help with common problems in menopause like vaginal dryness and recurring vaginal infections. It can help balance the gut flora and make it easier to digest the food we eat.
      Don’t get confused with probiotic drinks as they contain masses of sugar which defeats the object. Take a look on my website at my shop www.smartnutritionandfitness.uk and you will find a good probiotic that will help.
    • Do You Exercise?
      Exercise is the key to most things, it will help keep weight in check, providing you’re not eating the calories you gain from it. It will help tone your body and make muscle and bone strength which is important in menopause as we lose muscle and bone density as we go through the change. It can make a not so good day in to a great day by releasing endorphins feel good hormones which will then make you more proactive a likely to eat a better diet.
      Yes
      No

For more tips and advice on losing weight or stop gaining weight through menopause why not sign up for a well woman check with me at Smart nutrition and fitness for a special price of £19.99
This can be done on line or in person.
Contact Fiona at smartnutritionandfitness@gmail.com or call 0771 8588847