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Category: Worthing Weight Loss

8 Ways to Drop Fat During Menopause

Let’s cut to the chase… Losing weight is hard. But overcoming the specific challenges thrown in by the menopause makes it seem almost impossible.

When that dreaded ‘M’ word knocks on your door, lets itself in, then sets up camp in your favourite chair, there’s a shift in the body’s hormone production. These hormonal changes are directly responsible for weight gain and a shift from stored fat in the hips and thighs (stored there for childbearing reasons) to storing fat more in your belly. As a double kick in the crotch, this increased belly fat also now increases your risk of heart disease.

Thanks Menopause.

On top of having to fight these hormonal changes, menopause also hits around the same time your metabolism slows down. It happens to all of us as we get older, the amount of food we put in our face at 30 or 40 is now packing too many calories for 50 to 60 year old us. If your diet and eating habits aren’t adjusted, then you will find that you are gaining weight quickly and that weight is harder to evict.

But we’re not done…

The hormone therapy often used to treat menopausal women can also cause weight gain and water weight gain due to bloating and water retention. Ever stood on the scales to find you weigh 5 pounds more than the day before? Yeah, that’s that lovely water weight! Fortunately, this particular weight gain is only temporary and is more easily controlled than fat weight gain.

It may seem all doom and gloom, but it’s not time to hang up your hat yet. I’ve personally taught hundreds of women how to punch the ‘M’ word in the face, and get rocking abs, hot hips, and fabulous thighs well into their 50s, 60s, and beyond.

Age really is just a number.

Menopause may come waltzing into your life like it’s the big ‘I am’, but here’s 8 things you can do to knock it down a few pegs:…



5 fat burning food swaps to painlessly drop 500 calories

Changing your eating doesn’t have to be painful. In fact it can be painfully simple! Just by making some simple substitutions to foods you already eat can drop several hundred calories from your diet without even trying.

Here’s 5 foods you can swap out straight away to go from Freaky Friday to Fat-Burn Furnace!

Bread for small pita

Assuming you don’t have a wheat intolerance, bread being the devil when it comes to weight loss is a little bit exaggerated. The real problem with bread is that it tends to come in pairs.

A slice of bread is anything from 80-120 calories depending on the size. Multiply that by two for a sandwich and you now have around 200+ calories before you’ve even started on the filling.

Instead switch out the bread for a small wholemeal pita bread. As well as cutting the calories, the pocket of the pita acts as bonus portion control!



Spotlight Sunday: Sara Travers – “What I learned was that I couldn’t just change one piece of the puzzle… I rearranged ALL the pieces.”

Apparently about three-quarters of women are heavier a year after giving birth. I was part of this statistic.

Back in the heady days before I had my son Arthur I’d been able to eat what I liked, never needing to worry about my weight. This completely changed as soon as he was born, and I had absolutely no idea what to do about it. I tried various forms of exercise, but nothing seemed to keep the weight off.

Over time, with all the pressures of parenthood, but without actually realising it, I gradually stopped doing many forms of exercise altogether. Things I enjoyed and kept me fit, like swimming. It was because I didn’t like the way I looked.

At the age of 3 Arthur started nursery, by which time I’d reached the stage where I just accepted not feeling happy about my size and the way I looked. I dismissed it as “just part of being a mum”.

But despite appearing to be OK about the situation, I wasn’t. I particularly didn’t like the fact that finding clothes to ‘get away with’ wearing was a constant battle in the morning.



How to Kick Chocolate Cravings to the Kerb

Repeat after me: Cravings are powered by the brain’s need for reward – not the need to feed the body.

Sometimes, just knowing that will get you over it when all you want is a chocolate bar, dipped in chocolate sauce, with chocolate sprinkles on top.

Other times, you might want to try one of these:

Sorry not sorry.

Have a little. Eat a little of what you want, maybe a little fun cookie or chocolate bar.  Enjoying a little of what you want, can help stop those “Can’t have it” feelings. As long as it doesn’t push you over your numbers (daily protein, carbs, and calorie goals) then it won’t hurt you in moderation. Try to keep it to a maximum 100 calories.

Combine food. If stopping at that one cookie or a chocolate bar seems impossible, you can add chocolate to something healthy to fill you up while satisfying the craving. You might dip a banana in chocolate sauce, or mix some chocolate pieces in with almonds. You will satisfy a craving and get healthy nutrients from those foods good for you. Brucey bonus!

Go cold turkey. Going the other way, you could cut it out altogether. Although the first 48 to 72 hours is difficult, some people find that going cold turkey helps to reduce their cravings after a few days….



Spotlight Sunday – Sarah Church – “I’ve found the strength I didn’t know I had, inside and out! And the best bit is; I’m not finished yet!”

I’ve just returned from spending my Sunday Morning running around a muddy field, rolling under nets, throwing myself over walls and jumping over obstacles… For fun! Just over a year ago that would have been my idea of hell, but here I am with a smile on my face.

For me there was no lightbulb moment or time when I looked at a photo and it dawned on me how out of shape I was. I actually joined PW physique and fitness on a bit of a whim, I had a holiday looming and as usual I was unhappy with how I looked in a bikini. Not any more!

So there I was, going to Vegas in a few weeks and suddenly an advert flashed up on my Facebook feed… “lose up to 10lbs in two weeks” and I thought to myself ‘why not?’ So I signed up and 14 days later I was 7lbs lighter and my confidence was soaring….



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