Menopause Diet Weight Loss Uk – Menopausal weight loss. 53-year-old woman ditches “spare tire” and relieves brain fog (Image: JOANNA BLACKER • ULTIMATE PERFORMANCE)
Menopausal and menopausal women find it incredibly difficult to lose weight, especially as their bodies try to adjust to the never-ending cycle of hormones. spoke to Joanna Blacker, 53, who despite struggling emotionally and physically with menopausal symptoms, lost 1.5 stone using Ulitmate Performance.
Menopause Diet Weight Loss Uk
Before joining Ulitmate Performance (UP), Joanna weighed 12.2 stone (78kg), wore a dress size 14 and had a “pretty bad” diet.
Nutrition To Manage Menopause Symptoms
“I wasn’t thinking about food choices like I do now, and I often skipped meals during the day and then ate a lot of the wrong foods in the evening, including the usual high-calorie convenience foods.” he explained.
“My physical health suffered as a result and I was trapped in a downward spiral of miserable menopausal symptoms which allowed me to reach for chocolate and cake to make me feel better, but it actually made things worse.
“Sometimes the symptoms of menopause felt like torture to me. brain fog and difficulty concentrating, mood swings, weight gain, joint pain, even my skin became very dry and itchy.
“It’s weird, but I didn’t feel the hot flashes that some women feel, but I had zero energy and no motivation. I had noticeably lost the strength I once had and felt like I had lost control of the direction of my life. I wasn’t in a good place.”
Perimenopause And Putting On Weight: What You Need To Know About The Pre Menopause
Joanna lost 1.5 stone (10kg) and was a size 10/12 and she said she noticed a difference within the first 14 days of being on the UP programme.
“In the first two weeks, I lost 2 kg and the brain fog started to lift,” he said. “This small but early change connected me mentally and allowed me to do more and be more active.
“I worked out in the gym three days a week, following two alternating resistance training programs put together by my personal trainer, Mark Bloys, at Ultimate Performance Kensington. It was a total body approach consisting of seven different exercises targeting different muscle groups using machines and free weights.
“I also started walking, initially doing 12,000 steps a day, which increased to 16,000 a day at the peak of my training.
Menopause Diet: 5 Day Plan To Lose Weight
“I started a reduced calorie diet of about 1,400 calories a day and focused on eating clean, whole foods like lean meats and fish and eating lots of different fruits and vegetables for macrosing protein, carbs, and fats. . feeling full and fueling the muscles for all the hard work.” for what I’ve done in the gym.
“In the beginning, we also excluded some carbohydrates from my diet, such as bread, pasta and rice, and I gave up eating sugary snacks altogether. I thought I would really miss eating chocolate, but instead I made a protein shake with UP Salted Caramel Whey Protein Powder and added some of their chocolate nutrients, nutrient-dense fruits, and green powders that kept my chocolate cravings at bay. It’s like a really thick milkshake and it gave me the “sweet fix” I needed.
“I also increased my daily water intake to around 3.5 liters and added some UP supplements to my routine including a multivitamin, fish oil and magnesium to support my diet and exercise,” commented Joanna.
Although it’s almost impossible to target a specific body part for weight loss, Joanna wanted to remove the “spare tire” around her midsection because she “hated it the most.”
Menopause: Davina Mccall Says Portion Restriction Is ‘essential’ For Reducing Menopausal Belly Fat. Details Here
“When I looked in the mirror, I saw an old, tired, overweight woman who was lost,” he added. “But not only did I want to move the fat that was creeping up and up, including my face, but I was really interested in what was underneath the surface, and I was really interested in how fit my body could be. body. the right ones using the instructions.
“I knew it wasn’t going to be an easy journey in my fifties. But I knew I had to take action, and after signing up I was fully committed and determined to stick with it and do everything I could to become the best and healthiest version of me possible.
“Mark was so supportive, always checking in with me and discussing my progress. He kept me accountable and kept me going when things got tough.”
When asked why she chose Ultimate Performance, Joanna said, “I was looking for a top-notch personal training experience that was truly customized and felt like I was being true to myself in improving my health and fitness. .
How Diet Affects Menopause
“Their track record with clients is seriously amazing and I also loved that they offered an ‘appointment’ to work out in Kensington which practically meant the gym was never overcrowded and the weight machines and equipment were readily available to use. Always.”
When it comes to menopause, Joanna explained the challenges she faced and how strength training helped her symptoms.
“In my opinion, nothing can prepare a woman for menopause,” she said. “I found the symptoms I had very severe and sometimes completely overwhelming, I tried to ‘act normal’, being so low and distracted and on autopilot most days.
“After talking to my GP and having a 1:1 session with a menopause consultant, I decided not to go down the HRT route and chose a more natural lifestyle change route to improve the situation.
Menopause Nutrition: How To Eat To Ease Symptoms
“Exercising with Ultimate Performance definitely released the endorphins that were stuck in my body and the more I progressed the better I felt. I became more resilient and my internal coping mechanisms felt strong again. I also saw my motivation increase and it wasn’t long before I experienced a complete mindset change.
“By doing strength training for an hour three times a week and gradually increasing the weight I lifted, I got leaner and stronger. Changing the way I think about food and being better educated about the types and amounts of food I need to consume to reach my goals has made a real difference.
Now on the other side of weight loss and menopause, Joanna explained how she developed a powerful ‘inner beast’ in the process and was inspired to become a personal trainer herself. “My physical results are crazy, I barely recognize myself in my photo shoot.” He noticed. “I’m in the best shape of my life, both physically and mentally, and I feel energized and accomplished. I’m also much stronger and more resilient than I have been in a long time.
“I’ve lost over a stone and a half, lost over 15 per cent body fat and gained almost 4 per cent lean body mass, I feel incredible.
Mum Of Two Shows Off Incredible 7 Stone Weight Loss But Says It Was Thanks To Keto Diet Not The Gym
“When it comes to my abilities, I always believed that there was an “inner person” hidden inside me, but I never thought that at the age of 53 I would be able to lift this weight. I can now. I bench press 40 kg for 10 repetitions, 110 kg for 14 repetitions and can deadlift 60kg with 12 reps.I’m amazed when I think about it, but I’m really proud of myself for achieving what I have.
“I really think we all have an inner beast. We just have to believe in ourselves and have the desire to unleash it.
“Mark not only empowered me to build my physical and mental self, but inspired me to enter the world of fitness and become a personal trainer. I studied in UP along with my transition journey and just qualified. My goal is to use my newly acquired skills and knowledge to help others change their lives through fitness, and who knows, I may even become a future Ultimate Performance Coach.
Joanna also had advice for anyone who finds herself in the same situation. “Health is wealth. Being active is important at any age, but maintaining and building muscle as you get older is even more important, but much harder to achieve than when you were younger.
Best Diet For Menopause
“For women, especially women approaching or going through menopause, diet and exercise are particularly important for stronger bones and muscles, and increasing muscle mass should be one of the primary goals. The more muscle you have, the more calories you burn at rest.
“No matter what your current situation is, it’s never too late to start making positive changes in your health and fitness, and you’re far from alone when you walk through the doors of Ultimate Performance. You will find yourself among friendly, highly professional personal trainers and other like-minded people