How Emma beat hormonal weight gain and lost 14.5 kg after 40

As Emma approached her 40s, she began to notice changes in her body that she couldn’t ignore. Despite her regular exercise routine, she saw a significant increase in weight around her belly and back, areas where she hadn’t struggled before. It was as though the exercises that had always worked for her suddenly weren’t enough as she entered perimenopause. Her body was out of sync, and she knew she needed to make some changes to help navigate perimenopause and set herself up for optimal health in her future years.

Emma chose the CSIRO Total Wellbeing Diet for its science, diverse food groups, and user-friendly tools. She started weekly tracking of her weight, photos, and measurements, resulting in an impressive weight loss of 14.5 kilos!

Name: Emma
Starting Weight: 77 kg
Current Weight: 65 kg
Total Loss: 14.5 kg*

*Lost 14.5 kg in 9 months and has maintained for over a year now. Individual results may vary.

Losing the weight

How did you put on the weight?

I put on weight, the same way many people gain weight, as I age. It was gradual so this made it less noticeable, it wasn’t a sudden spike. But as I went into my 40's and started experiencing the symptoms of perimenopause, I realised I needed a new plan.

"I was putting in the same effort into exercise, but the results weren’t there. I quickly realised there was a link between being perimenopausal and gaining weight. There wasn’t much information out there. I had to educate myself, understand the impact on my body, and make informed decisions about my diet and exercise to truly see the results I needed,” Emma recalls.

Describe your life before the weight loss.

Before I lost weight I had been exercising. However, it was mainly walking and not often enough.

After turning 40, my routine wasn't preventing bloating and weight gain. Sedentary jobs and frequent takeaways were taking a toll. With a desk job, exercise during work hours was challenging.

As my weight increased, I adjusted my clothing choices, favouring long skirts and black outfits and avoiding anything sleeveless. Though people didn't comment much, I could sense my clothes not fitting well, and I avoided buying size 14 jeans.

Overall, my confidence took a hit, and I avoided trying new things and didn’t feel as open generally.

What was ‘your moment of truth’ that made you decide you finally had to lose the weight?

My moment of truth was seeing a picture of myself (in a group) at a friend’s birthday dinner and thinking 'Oh my goodness, do I really look like that?'. A DEXA Scan revealed I was overweight, carrying excess total body fat, and lacking enough lean muscle mass for my age and life stage. I became fearful that if I remained on this trajectory and didn’t overhaul my lifestyle, I was potentially headed for some significant health issues down the track.

Gaining life

As Emma transitioned into perimenopause, her understanding of nutrition became crucial. She realised that maintaining muscle mass and keeping her body strong was just as important as losing weight. This is where the CSIRO Total Wellbeing Diet played a key role.

Emma began to focus on a balanced diet that emphasised protein, which was essential for preserving lean muscle mass, especially during perimenopause when it declines. She started incorporating a variety of high-protein foods into her meals, understanding that they helped keep her full and satisfied, reducing the temptation to indulge in unhealthy options.

“The CSIRO TWD really emphasised the balance of food and protein in a way that other diets didn’t. I didn’t want to be just ‘skinny’; I wanted to be toned and strong. The diet allowed me to enjoy foods like eggs and bread, which are often criticised in other diets, while still achieving my goals,”.

Emma experienced a range of symptoms including mood changes, brain fog, and a general sense of apathy and exhaustion. These challenges made it difficult to stay motivated, but she found that exercise and diet played a significant role in improving her mental and physical well-being to keep her on track.

“When I took up more intense exercise, the endorphins made me feel upbeat, which helped me stick to the eating program. The CSIRO TWD not only helped me switch out unhealthy options for healthier ones, but the food itself was colourful and inviting, which improved my mood. Even something as simple as enjoying a moderate amount of carbs like bread made a difference,” Emma reflects.

Describe how your life has changed since losing the weight?

Losing weight has really transformed my life in many ways. I feel so much better both physically and mentally, I’m more relaxed about my food choices, more energetic and more adventurous with clothes! 

I try to listen to my body in terms of my eating. I eat small, regular meals mindfully, focusing on healthy options like hearty breakfasts and lunches. I see food as fuel, indulging in good, wholesome, nutritious choices without deprivation. I do try to switch out unhealthier options for better ones. I’ll have wholemeal wraps, chat potatoes instead of hot chips and avoid soft drinks. I opt for herbal teas and reach for products with added protein such as a yoghurt or cereal.

Curiosity about how colleagues in my age group stayed fit led me to overcome my skepticism about gyms and I’m now a regular member of my local gym. I've learned the body benefits from a mix of movements. So, I vary my routine with a stair climber, rowing machine, elliptical machine, and weight training. I now focus on zone minutes instead of steps, tracking my heart rate during exercise—it's been a game-changer.

A recent Dexa Scan revealed I’ve gained 5kg in lean muscle mass, which I’m told is an excellent achievement for my age.

"Perimenopause can feel like your body is on a journey of its own, but I've learned that being gentle with yourself is key. Instead of striving for perfection, I've embraced the process as an opportunity to educate myself and make lasting lifestyle changes. Losing 14 kg in 9 months didn't happen overnight, but by focusing on nutrition, adding tools to my wellness toolbox, and staying connected with friends and family, I've empowered myself to age well and feel stronger every day. Tracking my progress has been crucial, and I've found inspiration through other women my age, and the support of a good dietitian. It's not always easy, but treating it like a marathon, not a sprint, makes all the difference."

Are there any activities that you do now that you never thought you would be able to do before?

Exercise wise I’m able to get through a full class of Body Attack Cardio at the gym, jog 30-45 mins on the treadmill and also have enough body strength for pilates and yoga, something I never thought possible before. 

I also have a renewed sense of confidence and am more open to trying new things. I travel more, go to live music events and am more social. People tell me I look younger so it feels nice to hear this too.

What is the biggest lesson/s you have learnt from the whole journey?

Focus on being strong not skinny, both in body and mind. Feeling stronger is as rewarding as being lighter. Setting goals beyond the scale number promotes a holistic approach to weight loss, making it more sustainable in the long run.

Collaboration and belonging to the community is a really big part of my success. Upon joining the program, I joined the Facebook Group and was amazed by the members. Seeing another new member, Laura commenting I reached out, suggesting we chat about the program and share experiences. We soon became friends and it was comforting to have someone supportive throughout my journey who understood the challenges of weight loss firsthand. 

Change is challenging—it's said to take 6 weeks to form a habit. Be kind to yourself, take it one day at a time! I began a gratitude journal to appreciate small positive things in my daily life. A positive mindset paves the way for success.

What advice do you have for others trying to lose the weight?

Be focused, determined and realistic when setting weight loss goals. It’s going to be hard however the results will be worth it. The CSIRO Total Wellbeing Diet offers a great roadmap for success. Dive into the materials and tools—they'll help you. Remember, it's a marathon, not a sprint!

What are your top 3 reasons why the Total Wellbeing Diet worked for you?

1. The straightforward, delicious recipes and variety of food groups. I liked choosing a focus as well such as the high protein, low carb diet. I didn’t feel deprived.
2. Use the tools via the website and the app. I made sure I booked appointments with the dietician and logged my steps and exercise synced to my Fitbit and the App.
3. Read the success stories so you can learn from others who have completed it and achieved the results. I found these stories hugely inspiring and it got me thinking, 'well if they can do it, so can I'!

Are you trying to lose weight? Read our comprehensive guide on weight loss to understand where to begin, what happens when you lose weight and what doesn't work when it comes to dieting.