Not eating more but still gaining weight?
Is this possible?
Yes! Gaining weight without changing our diet can be so frustrating!
We all know that the whole “calories in, calories out,” argument is an overly simplistic view of weight, especially for busy women with things like menopause affecting their bodies.
There's definitely more to the story than just what we're eating.
A lot of this comes right down to our metabolic rate, which is affected by things like our activity levels, history of dieting, body composition, and even what we eat.
...but never fear! Let's go beyond the “eat less and exercise more,” advice and talk about some of the less obvious underlying reasons why we may be gaining weight even though we're eating the same, such as aging, hormones, sleep and stress.
The best news of all is that there are simple strategies we can add to our eating plan and lifestyle to avoid or overcome unwanted weight gain so we can look and feel our best!
Yes! Gaining weight without changing our diet can be so frustrating!
We all know that the whole “calories in, calories out,” argument is an overly simplistic view of weight, especially for busy women with things like menopause affecting their bodies.
There's definitely more to the story than just what we're eating.
A lot of this comes right down to our metabolic rate, which is affected by things like our activity levels, history of dieting, body composition, and even what we eat.
...but never fear! Let's go beyond the “eat less and exercise more,” advice and talk about some of the less obvious underlying reasons why we may be gaining weight even though we're eating the same, such as aging, hormones, sleep and stress.
The best news of all is that there are simple strategies we can add to our eating plan and lifestyle to avoid or overcome unwanted weight gain so we can look and feel our best!
Aging
Many interesting things happen the older we get. Women commonly experience lower energy levels, hormonal shifts, more digestive discomfort, weight gain, as well as aches and pains.
Aging can result in significant hormonal changes for women. These changes can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.
There are many things we can do to increase muscle mass so our metabolism continues to support us as we age and provides us with a lean, toned body. Add strength training to work out routines. Exercising with light weights, weight-training machines or Pilates a few times each we can increase muscle mass, strengthen bones and increase metabolism.
Aging can result in significant hormonal changes for women. These changes can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.
There are many things we can do to increase muscle mass so our metabolism continues to support us as we age and provides us with a lean, toned body. Add strength training to work out routines. Exercising with light weights, weight-training machines or Pilates a few times each we can increase muscle mass, strengthen bones and increase metabolism.
Hormones
Our thyroid is the master controller of our metabolism and can be a massive contributor to our weight gain. There are several factors that can affect it and throw it off course.
Struggling with low thyroid is a problem all too common in women's health. When our thyroid gets off course and produces fewer hormones, our metabolism slows down. And, when our metabolism slows down, we can gain weight even though we're eating the same things we always have.
Menopause can also take a toll on our hormones and causes unwanted weight gain. What we used to do to stay trim often no longer works when we're going through menopause or post-menopause.
If you want to learn more about metabolism, click here to read about it in a previous post.
Pro Tip: It is wise to get our hormone levels checked when dealing with a slow metabolism, in case we need extra support. Oh, and try the tasty, thyroid-friendly sushi bowl recipe that I created for you at the end of this post.
Struggling with low thyroid is a problem all too common in women's health. When our thyroid gets off course and produces fewer hormones, our metabolism slows down. And, when our metabolism slows down, we can gain weight even though we're eating the same things we always have.
Menopause can also take a toll on our hormones and causes unwanted weight gain. What we used to do to stay trim often no longer works when we're going through menopause or post-menopause.
If you want to learn more about metabolism, click here to read about it in a previous post.
Pro Tip: It is wise to get our hormone levels checked when dealing with a slow metabolism, in case we need extra support. Oh, and try the tasty, thyroid-friendly sushi bowl recipe that I created for you at the end of this post.
Sleep
There is plenty of research that shows the influence that sleep has on our metabolic rates.
As we age and are faced with more and more responsibilities, hormone shifts or night sweats, it can become harder and harder to get a good night's sleep. The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.
It's true! Lack of sleep is linked with weight gain.
Who ever thought, we can sleep off our weight?
Pro Tip: Try to get at least 7 hours of sleep every night. The first step is to implement a calming, before bedtime routine. My go to strategy for a restful sleep is to unplug from my computer and phone a few hours before bedtime. I find it beneficial to sip on a cup of Nighty Night tea and take a magnesium supplement.
As we age and are faced with more and more responsibilities, hormone shifts or night sweats, it can become harder and harder to get a good night's sleep. The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.
It's true! Lack of sleep is linked with weight gain.
Who ever thought, we can sleep off our weight?
Pro Tip: Try to get at least 7 hours of sleep every night. The first step is to implement a calming, before bedtime routine. My go to strategy for a restful sleep is to unplug from my computer and phone a few hours before bedtime. I find it beneficial to sip on a cup of Nighty Night tea and take a magnesium supplement.
Stress
It seems to be everywhere! So many things can cause stress responses in our bodies, from personal problems to professional problems and the demands of our busy, everyday lives.
And we know that stress hormones are not going to help us sustain healthy habits or maintain a healthy weight, right?
While we can't necessarily change our stressors, we can try to adjust our stress response to them and incorporate strategies that will help us calm our bodies.
Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult colouring books that are all the rage now?
And we know that stress hormones are not going to help us sustain healthy habits or maintain a healthy weight, right?
While we can't necessarily change our stressors, we can try to adjust our stress response to them and incorporate strategies that will help us calm our bodies.
Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult colouring books that are all the rage now?
Ready To Take Back Your Ideal Shape?
Are your ready to take back your health and get back to your ideal size? Aging, hormones, stress and sleep can contribute to extra weight gain. This can be a complicated and tricky time of life, but there is hope!
I have spent the last 15 years helping women who have been struggling to get rid of unwanted weight, sleep better, have vibrant energy and regain their confidence and joy for living. There are simple strategies that we can incorporate into our eating plan and lifestyle to get rid of weight in a healthy, sustainable way. We can fuel our bodies in such a way that we balance blood sugar and hormones levels and get our metabolism working for us rather than against us.
For example, my client Cheryl was eating the same things in her busy lifestyle of wife, mom and manager of a busy restaurant yet she began to gain weight and just couldn't seem to lose it no matter what she tried. She was stressed, tired and ready for a change. Through my Simple Swaps approach, she was able to lose over 46 inches and 42 pounds in 12 weeks! Click here to read about it.
My motto is Simply Nourished, Purely Balanced, Fully Alive! No matter what age we are or what state of life we are in we can succeed in meeting our goal to have a lean body.
I have spent the last 15 years helping women who have been struggling to get rid of unwanted weight, sleep better, have vibrant energy and regain their confidence and joy for living. There are simple strategies that we can incorporate into our eating plan and lifestyle to get rid of weight in a healthy, sustainable way. We can fuel our bodies in such a way that we balance blood sugar and hormones levels and get our metabolism working for us rather than against us.
For example, my client Cheryl was eating the same things in her busy lifestyle of wife, mom and manager of a busy restaurant yet she began to gain weight and just couldn't seem to lose it no matter what she tried. She was stressed, tired and ready for a change. Through my Simple Swaps approach, she was able to lose over 46 inches and 42 pounds in 12 weeks! Click here to read about it.
My motto is Simply Nourished, Purely Balanced, Fully Alive! No matter what age we are or what state of life we are in we can succeed in meeting our goal to have a lean body.
Recipe Time!
Fueling our body with nutrient dense foods that are filled with vital nutrients is key to creating balance in the body.
To finish off this post, I'll leave you with a delicious, thyroid friendly Seaweed Sushi Bowl recipe.
Let me know how you enjoy it!
To finish off this post, I'll leave you with a delicious, thyroid friendly Seaweed Sushi Bowl recipe.
Let me know how you enjoy it!
Seaweed Sushi Bowl
Recipe: Seaweed Sushi Bowl (Thyroid Friendly Iodine)
Serves 2
Ingredients:
Directions:
Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.
Serves 2
Ingredients:
- 1 cup cooked brown rice
- 1 avocado (thinly sliced)
- ½ cucumber (diced)
- ½ red pepper (thinly sliced)
- 1 carrot (grated)
- 1 green onion (chopped)
- 2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
- 2 tablespoons sesame seeds
- 3 tablespoons rice vinegar
- 3 tablespoons gluten-free tamari sauce
- 1 tablespoon lemon juice
- 1 tablespoon sesame oil
- ½ garlic clove
- dash salt and pepper
Directions:
- Split the first seven ingredients into two bowls.
- Mix the rest of the ingredients together to make the dressing.
- Pour the dressing over the sushi bowls.
- Serve & enjoy!
Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.
Simple Wins:
"I won't ever go back to my old way of eating. I love the way I feel."
-Simple Swaps Member Jerri
"I won't ever go back to my old way of eating. I love the way I feel."
-Simple Swaps Member Jerri
Book A Free Menopause Breakthrough Call
| If you still feel like you need more help addressing hard to control weight gain, especially during menopause, I am here to help! In order to help you determine specific steps you can take to start losing weight now, I'd love for you to book a free menopause breakthrough call. I want to find out what you are struggling with and give you my best tips to start you are on journey toward a lean and healthy body for life. Click on the button below to book your free call now. |  |
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