Feeling frustrated?

You’re positive that you’re not eating more food or “junkier” food but you’re still gaining weight.

Is this possible?

Yes! You’re NOT going crazy!

And here’s why.

The whole “calories in, calories out” argument is an overly simplistic view of weight.

There’s definitely more to the story than just what you’re eating?

A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.

Let’s go beyond the “eat less and exercise more” advice and look into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.

Things like:

  • Ageing;
  • Hormones;
  • Sleep;
  • Stress.

Ageing

Funny things happen the older we get.  People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.

Ageing can result in hormonal changes for both men and women.  And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The good thing is that, this is very common and not your fault one bit.

Hormones

Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain.  There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down.  And when your metabolism slows down you can gain weight.  Even though you’re eating the same way you always have.

Tip: Talk with your doctor about having your hormones tested.  Give the thyroid-friendly recipe that I created for you at the end of this post a go too!

Sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.

And as we age 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.

Try to get at least 7 hours of sleep every night.  The first place to start is by implementing a calming before bedtime routine.

Stress

It seems to be everywhere!  So many things that can cause stress responses in your body.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?

While you can’t necessarily always change your stressors you CAN  try to adjust your stress response to them.

Tip:  Try meditation or yoga.  Or mindful eating.  What about those new adult colouring books that are all the rage now?

Conclusion:

There are lots of factors that can affect your weight, even if you’re eating the same way you always have.  Ageing, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have.

 

Recipe (Thyroid friendly iodine): Seaweed Sushi Bowl

Serves 2

1 cup cooked rice

1 avocado (thinly sliced)

½ cucumber (diced)

½ red pepper (thinly sliced)

1 green onion (chopped)

2 tablespoons dried seaweed ( or nori sheets)  ( from Tesco, Morrisons or Ocado)

2 tablespoons sesame seeds

3 tablespoons rice vinegar

3 tablespoons gluten-free tamari sauce (this is a healthier version of soy sauce)

1 tablespoon lemon juice

1 tablespoon sesame oil

½ garlic clove

dash salt and pepper

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.

Helping you to to be the best you can be!

Clare x

P.S  My 14 day amazing abs challenge starts 7th May….after the Bank Holiday weekend! Let’s work on that freeing that frustration…. We’ll be focusing on sleep, activity, food, and de stressing! Here’s the link to join or for more information CLICK HERE

 

References:

https://authoritynutrition.com/lose-weight-in-menopause/

http://www.precisionnutrition.com/sleep-stress-and-fat-loss