Along with a collection of targeted meal plans for pregnancy, vegetarian, vegan, keto and those of you Polycystic ovary syndromeThe Healthy Mummy has introduced a specific hormone-balancing meal plan to 28 day weight loss challenge. Designed by a team of healthy nutrition experts, the meal plan aims to help those over 40 lose weight while their bodies go through hormonal changes. Discover the hormonal changes that happen to women over the age of 40 and how a specifically chosen meal plan can provide the best nutritional support to maximize your health and ability to lose weight.
How does your body change after the age of 45?
Forty-five is the age when many women begin to notice some pretty big changes. Lean muscle mass can begin to decrease while body fat increases. Sleep patterns can change, as can energy levels. And we can find ourselves experiencing changes in our mood, whether it is due to anxiety, anger, or apathy. Why is this happening? hormones. Forty-five is a common age when women’s hormones begin to shift and prepare for the next stage of life. Menopause will happen to all of us but it doesn’t have to be unbearable. There are things we can do now, to support our bodies and hormones in preparation for this next phase.
What is the secret of losing weight after the age of forty?
There is no quick fix or secret to losing weight over the age of 40 or at any age. Yes, it certainly can be difficult to lose weight and maintain lean muscle mass due to changes in your hormones. Now is the time to plan for long-term health, and not just for quick weight loss. You may have extra kilos that you have gained over the years and we are here to help you in your weight loss journey, even long after menopause. The Healthy Mummy can help you by recommending the correct number of calories you should consume, and show you how to increase weight training or strength training to support muscle mass and maintain your strength while losing weight. In addition to Hormone balancing meal plan It was specially designed by nutrition experts to support healthy weight loss after the age of 40.
5 Diet Changes That Can Help Balance Your Hormones
Here are five dietary changes Hormone balancing meal plan It takes into account supporting our hormones when we are in our 40s or older and trying to reach our weight loss goals or maintain a healthy weight.
1. Increase your protein
As we age, it can be more difficult to build and maintain muscle mass. Therefore, it is essential that we consume enough protein for muscle growth and repair. But that’s not all he does. Protein is necessary for the production of hormones. The amino acids found in protein are the building blocks for hormones such as estrogen, insulin, and thyroid hormone. Protein also influences the release of hunger hormones, such as ghrelin. Eating protein reduces the release of the hormone ghrelin, which helps us feel satisfied after eating so that we don’t overeat and gain weight.
Get the protein-packed chicken burrito recipe here
2. Include healthy fats
Healthy fats such as medium-chain triglycerides found in coconut, omega-3 fatty acids found in oily fish, or monounsaturated fats found in extra virgin olive oil and nuts are beneficial for many reasons. Similar to protein, it has a positive effect on our hunger hormones making us feel fuller for longer and is also a building block for our sex hormones. These types of healthy fats have also been found to reduce insulin resistance, reduce weight gain and the development of diabetes.
Get the recipe for these healthy and chewy coconut oat bars here
Mom Julie lost 48 55 kilos and changed her life.
Get Julie’s story here
3. Increase the fiber
Fiber is essential for hormone metabolism. It is needed to get the hormones we no longer need out of our bodies. Good sources of fiber include fresh fruits and vegetables, whole grains, flaxseeds, and psyllium husks. Flaxseed, in particular, has been found to have beneficial effects on estrogen in women, and reduce hot flashes, because it contains phytoestrogens. The added benefit of fiber is that it also helps lower cholesterol levels that usually increase with age due to a decrease in sex hormones.
Get the recipe for rosemary flaxseed crackers here
4. Support your liver
One of the main functions of the liver is to help regulate the balance of sex hormones, adrenal hormones, and thyroid hormones in the body. The liver breaks down these hormones once they do their job. Liver function may be affected due to alcohol consumption, certain medications, high sugar or fried foods, infections, etc. This can lead to poor metabolism of hormones. To improve liver health, it is important to eat a healthy diet, including plenty of cruciferous vegetables (these include cauliflower, broccoli, cabbage, and Brussels sprouts), as well as reducing consumption of alcohol, refined sugars, and fried foods.
Get the Roasted Cauliflower and Turmeric Soup recipe here
Helen 47 lost 18 kilos and lowered her blood pressure and cholesterol
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5. Supporting blood sugar levels
The majority of women with type 2 diabetes receive a diagnosis after the age of 45. One contributing factor is sex hormones. Sex hormones affect how our cells respond to insulin. During menopause or perimenopause, you may find that your blood sugar levels change more than before, leading to an increased risk of developing type 2 diabetes. To help regulate your blood sugar levels, it is important to eat protein with every meal, And reduce your intake of refined carbohydrates and eat 6 small meals throughout the day as recommended in our meal plan. Cinnamon-infused recipes such as Easy Apple & Cinnamon Porridge (available at 28 day weight loss challenge) can also help regulate blood sugar levels.
you are not alone!
Many women struggle to lose weight after the age of 40 and we know it can be difficult to lose weight but it is important to remember that you are not alone in this journey. Health mummy is here to help you achieve your weight loss goals and get serious about losing weight for the long term even when your metabolism slows. We have created Over 45 support groups on Facebook So you can get advice and support from other women. Having a solid support system can make weight loss a little easier and reduce the stress women experience when starting a new diet and exercise plan. Knowing that you always have a place to turn for support, tips and tricks, and general advice, lets face it to feel a little lonely while achieving weight loss success and makes time to exercise.