Over the past few years I haven’t really spoken much about weight loss and the best diet to help you to lose weight when you are moving through menopause. The reason for this is because of my own weight journey over the past 4 years. I felt a lot of shame with the extra weight that I had put on and my thoughts were “who am I to be giving advice about weight when I can’t lost weight myself”. Total imposter syndrome!
As I approached menopause my weight started creeping up and I couldn’t lose it despite what I tried. At the same time, I started having issues with my hip as I developed osteo-arthritis and was experiencing a lot of joint and muscle pain. I was in a continual cycle of not exercising with my weight going up and the more I weighed the more problems I had with my hip.
In the past when I wanted to lose weight, I would do the keto diet for a few weeks and the excess kilos would drop off without much effort. When I was 43, I was at the lowest weight that I had been since my early 20s, then I fell pregnant with my second child and things changed. I was able to lose some of my pregnancy weight but not all of it, I was breastfeeding until I was 45. Then I opened my clinic and my stress levels were sky high, my weight was relatively stable at this time but as I got closer to 50 the weight started to sneak on.
I changed my focus to support women moving through menopause, but I didn’t really recommend any particular diet because I couldn’t find anything that worked for me. There were many other practitioners recommending that the keto diet was the most effective diet for women in menopause, so why didn’t it work for me? I really struggled to even follow a keto diet, I kept getting cravings for carbs. During this time, I settled for the age old advice “eat a healthy diet” when anyone asked me the best diet to lose menopause weight. This advice did work for the clients I was working with, but I felt like I was still missing something.
Then I learnt about personalised health, which is a health and lifestyle program based on your genetic and epigenetic (above the genes) profile. As I did my training to become a Personalised Health Coach it was as if I had found the missing piece to the puzzle. While I had been eating what would be considered a “healthy” diet, I was not the right foods for my body, for my genetic profile. I also discovered the correct type of exercise for my body and the right time to eat and move, all of this based on my genetic profile. I gradually started to lose weight.
So, what did I do?
Please remember that the steps I took worked for me but might not be what works for you, it is important to take a personalised approach
Step 1 – I changed the time when I exercise from first thing in the morning to after 3pm in afternoon, I made no changes to my diet at this stage. I lost 3kgs in less that 2 weeks.
Step 2 – I changed my main meal from dinner to lunch. For dinner I had a small serving of vegetables only. I lost another 2kgs
Step 3 – I maintained exercise in the afternoon but because it was Christmas time I only exercised a couple of times a week rather than 6 days a week. I started eating large meals at night again because I was socialising a lot more. Put all the weight I lost back on and I was at my heaviest weight ever.
Step 4 – Christmas was over and I re-focussed on eating and move right for my body. I had a goal, I was going to be hiking around Mt Blanc in September and I needed to be fit and strong. I gradually start to lose weight, my energy goes up and I am doing a lot of long distance walking in the bush.
Step 5 – The world turns upside down and we are forced to stay home for the foreseeable future. I decide to do a 10 Day Detox because I was stuck at home and had nothing else to do. 2 meals a day of vegetables only for 10 days. I lost 7kgs in 10 days. I was a bit concerned that I would put weight back on when I started eating foods other than vegetables again. I didn’t.
Step 6 – In total I have lost 12kgs since the beginning of this year. It is now 1 month since I did the detox and lost all the weight and I have maintained my weight. I fluctuate up and down up to 300gms, this depends on the food that I eat and how much I exercise. I now fast between 4pm and 9am at least 5 days a week, I don’t eat between meals, lunch is my largest meal and I rarely feel hungry. I follow my health plan 80% of the time, this means that I do have treats on occasion and I don’t feel like I am on a restrictive diet. I have found if I go looking for food it is because I am bored or stressed, knowing this means that I can divert my attention elsewhere and I don’t need to eat.
My personalised health plan is updated every 6-8 weeks, this gives me variety in my food list as I achieve my health goals. It has taken a bit of work and focused attention to achieve what I have achieved to date, but I knew that if I want things to change that I had to change the things that I did. What I needed to do was to create a health and lifestyle plan that would be sustainable for the rest of my life. I believe that I have found the solution that works for me and I am now sharing personalised health solutions with my clients and getting great results with them as well.
If you would like to learn how a Personalised Health Program can help you to reach your health & lifestyle goals book in for a Discovery Call today.