After working with a lot of women in their 40s and 50s the one thing that always amazes me is how little some women are eating yet they are still struggling with gaining weight or not being able to lose weight. 

Part of my process for working one on one with clients is a 5 day food/ mood/ and digestion journal. I use this to get a good sense of a woman’s current diet and habits. It always provides great insights and allows me to see where her diet can be optimized and often explains why symptoms exist. However, this is also where I can tap into underlying food fears and where someone might be restricting and I’m able to really see if someone is not eating enough.

Do you find yourself always thinking about exactly what you are eating and if it’s too much food? Do you wonder if what you are about to eat is too many calories or has too much fat? Are you eating small portions… not allowing yourself to be completely satisfied?

Do you find that you eat less and less or just skip meals in an effort to lose weight (but it’s not working)? If you said yes to any of these, you are not alone… many women are struggling with these same thoughts. 

First and foremost, I want to emphasize the importance of consuming enough food to support your body’s needs. While it might seem counterintuitive, not eating enough can actually hinder your weight loss progress. When we restrict our food intake excessively, our bodies go into survival mode, slowing down our metabolism and holding onto every calorie as a protective mechanism. This can lead to a plateau in weight loss or even weight gain in the long run. 

If you have done a lot of restrictive dieting over the years, the chances are that your metabolism may actually be operating very ineffectively  – essentially, too much yo you dieting can lead to a very slow metabolism and consistent weight gain, despite small meals.

Under-eating  is going to be felt both physically and mentally. Physically, your body may become deficient in essential nutrients needed for energy, hormone production, and overall vitality. This can result in fatigue, weakness, issues with your cycle, brain fog and compromised immune function.

Mentally, chronic under-nourishment can lead to mood swings, increased stress levels, and a negative relationship with food. Constantly being confused about what you should be eating or constantly thinking about food and trying to manage what you are eating (in order to manage your weight) without truly understanding how specific foods impact your body is a huge stressor. 

It’s important to remember that our bodies are incredibly intelligent and thrive when provided with a balanced and nourishing diet. By eating enough of the right foods, you can optimize your metabolism, support hormonal balance, enhance your overall well-being and leave the stress behind!

In addition, understanding your body and understanding how specific foods impact your health can really lower stress levels and allow you to truly enjoy meals while supporting your metabolism and fat burning.

Of course, it takes some initial effort to learn how to eat in a way that supports your hormones and metabolism, and then it takes some time to trust the process and trust that your body knows what to do with the right foods (natural whole foods) and that you won’t, in fact, gain weight from eating more.

If you are a woman in perimenopause or menopause (age 40 and up), I can’t stress enough how important it is to really get your nutrition right. As we age, we lose muscle mass (which impacts our metabolism) and bone mass (we susceptible to osteoporosis). When you are not eating enough to meet the requirements of your body, you are really at risk for even greater bone loss and osteoporosis. Your body needs the right nutrients to maintain and build muscle and to maintain bone mass.

Here are a few gentle reminders to guide you on your journey towards finding balance:

1. Prioritize Nutrient-Dense Foods: Focus on incorporating whole, unprocessed foods into your meals. These foods are packed with essential vitamins, minerals, and antioxidants that support your overall health. These foods are very satisfying and you can trust yourself that you are not likely to over eat. For instance, it’s hard to eat too much chicken but easy to overeat chips.
2. Make sure you have healthy fats, protein and fibre (veggies) on your plate at meal times.
3. Seek Professional Guidance: Working with a holistic nutritionist, like myself, can provide you with personalized support and guidance tailored to your unique needs and goals. Together, we can create a balanced plan that supports your health goals and/ or weight loss journey while ensuring you are adequately nourished. I promise you will never be hungry!
4. Practice Self-Compassion: Be kind to yourself. Remember that your worth is not defined by a number on the scale. Loving yourself means fully nourishing yourself.

If this is an area you are struggling with and you just want to finally understand your body and how to eat to stimulate fat burning, increase energy and be hormonally balanced, I’m here to support you every step of the way. Get in touch by booking a free Discovery Call anytime… you can also fill out my 1:1 private coaching application: Work With Me 1:1.