Jan Watts Nutrition

All the things I didn’t do to easily lose weight in Menopause
Because there is no ONE thing you can do that will fix it,
But put a framework together that’s so simple it just slides into your life….

Removing and reducing foods, especially your favourites are going to only work for so long. No one wants rebound weight gain, we don’t forget all the times that’s happened!!

Exercise is not a punishment and it will never balance excess calories. Find something you love doing. I’m obsessed with workouts under 30 minutes that challenge me and allow me to increase my efforts.

Hormones will never balance but eating regularly, reducing stress and losing weight will be far more effective than any supplement

I made changes, I won’t lie, but I stuck at it even when I wasn’t seeing progress but when I did - it was Sooo worth the wait

If you want insight on my system you need to comment OUTSMART - I will send you a guide to get started and then we can chat about what actually works

Here’s what actually works when you’re a busy woman trying to lose weight in menopause:

⚡️Cook once, eat twice
⚡️Batch cook your proteins and carbs in advance
⚡️Mix and match all week by changing the veg.
⚡️No need to count calories or macros, just weigh out your meal, microwave and serve
⚡️Come home to a meal, not a decision

Chicken thighs and rice on Monday become chicken and rice bowls on Tuesday with different spices thrown in.

Same base. Different flavours. Zero extra effort.

You don’t need to be a chef. You need a system that works when you’re tired, busy, and done overthinking food.

When you’ve got a demanding lifestyle, the last thing you need is decision fatigue over dinner on top of decision fatigue at work all day.

When the meal is already sorted, you’re not relying on willpower at 6pm after a testing day. You’re not one bad meeting away from ordering a takeaway you’ll regret.

No more standing at the fridge deciding between takeaway and nothing.

I thought I had to earn my results through effort. Turns out I just had to stop making it so hard.

Simple isn’t the easy way out. It’s the way that lasts. No 12-ingredient recipes. No “clean eating” rules. No spending your Sunday crying over a meal plan.

Simplicity isn’t lazy. It’s sustainable.

Comment OUTSMART if you want to know exactly how to do this and all the other strategies I use to streamline weight loss so it actually makes life easier not harder

I spent several years telling myself perimenopause was something that happened to other women.

Brain fog that goes beyond just mental exhaustion, that leaves you questioning your abilities

Depression that comes out of nowhere, that you just can’t shake off and pretend it’s a bad day

Anxiety set off by the smallest things, from a racing heart to a full blown panic attack

Weight gain that changes your shape and hits your confidence

Exhaustion that has you falling asleep in front of the tv and waking up at 3am with a racing mind

These are just the tip of the iceberg, there are over 100 recognised symptoms.

I spent several years telling myself perimenopause was something that happened to other women. I had regular periods and zero hot flushes.

I just assumed that this was going to be my new normal, but something in me wanted to find out more, I’m so glad I did but not before I walked away from 2 jobs in healthcare and felt like a complete failure because we were never told what to expect or how to cope.

Thank goodness that is starting to change, in April 2027 new workplace regulations in the UK will start to address how employers support women through menopause

If you’re struggling to cope at work, or in any part of your life please don’t feel you’re alone. This season of life can be long and lonely.

But you’re not broken, you’re not weak and you’re certainly not alone. I’ve put some of the strategies that helped me in Outsmart Menopause which dives a bit deeper than social media. Comment OUTSMART