What’s Blocking Your Menopause Weight Loss?

Quiz Questions

• 1.
  What's your biggest struggle when you try to lose weight?  

  • A.
    Since I hit 40 nothing seems to work
  • B.
    I’m far too busy juggling everything else to make changes
  • C.
    There are so many mixed messages – what am I meant to eat for the best?
  • D.
    I’ve tried every diet out there – but it’s SO hard to keep going
• 2.
  When you try and change your eating what's the main thing that gets in the way?

  • A.
    I worry that I’ll fail (even though I really want to lose weight)
  • B.
    How can I focus on making changes when I’m frazzled, feeling low or suffering with brain fog?
  • C.
    I’m stuck in a never-ending cycle of confusion. Where do I start? I wish I had clear info
  • D.
    I often eat without thinking when I’m stressed or on the go
• 3.
  When you feel low in energy, how do you deal with that?

  • A.
    I eat…but working out what makes a difference feels like a full-time job
  • B.
    I go to bed earlier, but it’s so hard to sleep with the hot sweats, anxiety and other menopause mayhem
  • C.
    I often turn to snacks/sugary drinks/caffeine to pull me through
  • D.
    I don’t do anything – that’s just how it is when you get older, isn’t it?
• 4.
  What's your approach to exercise and fitness?

  • A.
    Exercise is not my thing
  • B.
    How am I meant to exercise when I’m too tired to get up and go?
  • C.
    I’m pretty active but I wish I knew which exercises are good for me right now
  • D.
    I exercise…but I often end up snacking afterwards, or grabbing a takeaway
• 5.
  What's the first thing that comes to mind when you think about snacking?

  • A.
    I need to snack as I'm much hungrier than I used to be
  • B.
    I struggle to think of ideas for healthy snacks
  • C.
    I avoid snacks as they're bad for me
  • D.
    I find myself snacking even when I’m not hungry
• 6.
  What's your biggest challenge when you think about your future health? 

  • A.
    I want to change my habits but stress and multitasking make it hard
  • B.
    I don't know what steps to take to improve things
  • C.
    My menopause symptoms are so bad it makes it difficult to focus
  • D.
    Its all downhill from here so there's no point thinking about it
• 7.
  Do you ever feel like you can’t stop eating and you completely lose control? (And this really upsets you.)

  • A.
    Yes this sounds just like me
  • B.
    No – this isn’t like me
  • C.
    I sometimes eat for comfort – but I don’t feel totally out of control

Quiz Outcomes

• 1.
  Nutrition Clarity  

  It sounds like you’ve been struggling withNUTRITION CLARITY Your quiz results suggest lack of nutrition clarity might be standing in the way of the weight loss you deserve. And yes – it can feel like an uphill struggle trying to work out exactly which nutrition and lifestyle changes will make a difference. (You’re in good company!)There’s a minefield of nutrition misinformation out there – so it’s not surprising women feel overwhelmed, confused and lost with where to start. But please don’t panic! I’m here to tell you that there IS plenty of science-backed information on what can help us to thrive during menopause.Let me share my top 3 expert tips to get you started:1. Eat protein foods to support your metabolismDid you know we lose muscle during menopause but including a good quality protein food at each meal – particularly breakfast helps - try eggs, beans, cheese, Greek yoghurt, chicken, fish, tofu, tempeh and lean meats. 2. Preserve muscle with simple strength trainingAnd yes, you can do this even if you don’t use a gym! Strength training is any activity where your body pushes back against a force so it can be your own body weight (like pilates, squats, planks, push ups, lunges) or some type of equipment like resistance bands, dumbbells or weighted vests. Start small if it’s been a while. Try 10-15 mins 2-3 times a week or 20 minutes twice a week. 3. Be selective about where you get your info fromThis part is crucial – because lots of things you read online come from people who aren’t experts. Ask yourself – what qualifications does this person have? If they’re a nutrition professional, check which organisation they are regulated by. Good ones to look out for are the HCPC (Health and Care Professions Council) or the Association for Nutrition.
• 2.
  Mindset

  It sounds like you’ve been struggling withMINDSET Your mindset might be the missing piece in your menopause weight loss puzzle – and you’re not alone. So many women find themselves saying:“I don’t have enough willpower.” “Nothing ever works for me.”"I just don’t have the time." Do any of those sound familiar? (No judgement!). I’m here to tell you the things we say to ourselves often aren’t true. (And we can start to think differently, with a little guidance.) Mindset can be the difference between reaching your menopause weight loss goals…or staying stuck and giving up. So here are my top 3 expert steps to help you to shift your mindset: Step 1 – Build awareness We often listen to our inner critic without realising it. So be curious about what you say to yourself about changing habits and losing weight (particularly when you face challenges).Step 2 – Question the voice – is this really true? Once you’ve carried out step one, I would love you to challenge those long held beliefs. Ask yourself: “Where’s the evidence this is true?” If your inner gremlin says, “I always fail at diets” try softening this to “I haven’t found the best approach for me yet but I’m working on it.”Adding the word “yet” helps us turn down the volume on the inner critic. Step 3 – Language matters How we talk to ourselves affects how we feel. (And I want you to feel fabulous.) Being self-critical chips away at our motivation. So I encourage you to talk to yourself like you would a loved one/friend who wanted to lose weight.
• 3.
  Menopause symptom management

  It sounds like you’re struggling withMENOPAUSE SYMPTOM MANAGEMENT We all know those symptoms. The hot flashes, the relentless hunger. The yo-yoing energy levels and creaking joints. All of that can make it TOUGH to shift weight (which seemed to appear overnight). Our metabolism is shifting too and our body is changing how it responds to food. You’ve worked hard to change things – but the old tricks don’t work anymore, and you’re left wondering “who switched my body?” You dream of being pain-free and healthy, with the freedom to do things without puffing and panting. If you’d love to wake up each morning feeling strong, healthy and ready to take on the day, here are my top 3 expert tips to get you started:1. Stay fuller for longer (and lower inflammation) by eating more plant foodsAim for 30 plant foods each week (it’s easier than it sounds!)This doesn’t just mean fruit and vegetables. It also includes pulses/beans, nuts, seeds, herbs and spices. The more colours the better. 2. Support your hormones by planning a couple of meatless meals each week Plant foods have a hormone supporting effect, so try more meat-free meals. Swap meat in stews, bolognaise, chillies, curries and stir fries for plant alternatives (lentils, chickpeas, other beans, tofu, tempeh or edamame).3. Prioritise sleep so you feel less hungry The better we sleep the better we can manage our weight. So if you’re ready to feel less frazzled, try prioritising your bedtime routines [https://thesleepcharity.org.uk/information-support/adults/] and review your alcohol and caffeine intake. (They can whittle away our precious deep sleep!)
• 4.
  Emotional & mindless eating

  It sounds like you’re struggling withEMOTIONAL EATING Your quiz results suggest emotional or mindless eating might be holding you back on your menopause weight loss journey. Maybe you find yourself eating to escape stress, to pull you through the day after yet another sleepless night, or to manage the overwhelm of life. You have good intentions…but when nothing you try works, it’s easy to throw in the towel and raid the snack cupboard. All of that is SO common during menopause – you’re definitely not alone. If you’re tired of the self-blame cycle, and of letting guilt chip away at your confidence…Let me share 3 expert steps to help you take back control:Step 1 – Identify your ‘Why’ so you understand what to changeNext time you feel the urge to eat (when you’re not really hungry) get curious. When is it happening? How are you feeling? Are you tired, bored or stressed? If your ‘why’ is exhaustion or stress, can you take some ‘me’ time? Whatever relaxes or soothes you will help. Step 2 – Learn to understand your hunger – so you know what your body is asking forWhen you want to eat, practise stopping and noticing if it feels like physical hunger. Is your stomach rumbling? Has it been a few hours since you’ve eaten? Does you tummy feel empty? Step 3 – Practice eating mindfully to help you manage fullnessWhen we eat on autopilot, we usually eat quickly – so we either don’t notice fullness signals or we’ve eaten too much and feel stuffed before they arrive. Try sitting at the table and noticing the smell, taste and texture of each mouthful without the distraction of your phone or the TV?
• 5.
  Possible Binge Eating 

  You may be struggling withPOSSIBLE BINGE EATING In the last question of the quiz, you said there were times when you felt you couldn’t stop eating and you lost control around food – and that this really upsets you. This might mean you’re binge eating – but a quick quiz like this can’t tell you that for sure. It depends how often this happens, plus or minus a few other symptoms. It’s important to explore this more, so that you can get the best support possible. The website linked below can guide you towards a better understanding of binge eating, the criteria for diagnosis, and where you can find more help.It’s such a helpful website and I encourage you to take a look: https://www.beateatingdisorders.org.uk/get-information-and-support/about-eating-disorders/types/binge-eating-disorder/