At the beginning of February, I stepped on the scale and saw 63.6kg staring back at me. It wasn’t a bad number, but it wasn’t my best either. I knew I felt better in my body at around 59kg, and that became my goal.
I’ve been in great shape before—before pregnancy, I was strong, fit, and consistent. Even during pregnancy, I maintained a healthy lifestyle, exercising all the way until week 40. But since becoming a mum, things have been different. Life has been beautiful, messy, exhausting, and, at times, overwhelming.
And if there’s one thing I’ve learned, ADHD and PMDD do not make weight loss easy.
Why ADHD & PMDD Make Weight Loss More Challenging
As someone with ADHD (Attention Deficit Hyperactivity Disorder) and PMDD (Premenstrual Dysphoric Disorder), I’ve noticed patterns in my eating habits that make weight management an ongoing challenge.
1. The Afternoon Crash (3-4 PM Snack Attacks)
This is the time of day when my willpower vanishes, and I crave sugar, carbs, and quick dopamine fixes. ADHD brains have lower dopamine levels, which means we naturally seek out things that give us a quick hit of pleasure—and food is an easy source.
If I’m tired, overwhelmed, or overstimulated from a long day of mum duties, my brain screams for chocolate, salty chips, or anything crunchy. This isn’t just lack of discipline—it’s how ADHD brains work. The low energy, low dopamine state in the afternoon creates the perfect storm for mindless snacking.
2. PMDD & Emotional Eating
In the two weeks before my period, everything changes. My hormones fluctuate, my serotonin drops, and my cravings intensify. I feel hungrier, more irritable, and more prone to emotional eating. This isn’t just PMS—it’s PMDD, a severe form of premenstrual syndrome that affects mood, cravings, and emotional regulation.
When PMDD hits, my body craves comfort foods, and it’s easy to justify eating poorly. The problem is, those foods make me feel even worse, causing bloating, sluggishness, and mood crashes that keep the cycle going.
What I’m Doing to Lose Weight & Feel My Best
After recognizing my patterns, I decided to approach weight loss with structure and awareness—not restriction and guilt. Here’s what’s working for me:
1. Walking 10,000 Steps Daily
Moving my body every single day is non-negotiable. Since structured workouts aren’t always realistic with a toddler, I focus on hitting at least 10,000 steps daily.
I walk in the morning before the heat kicks in, take the stairs instead of elevators, and even pace around the house if I need to. I’ve also found that getting outside reduces my stress levels, improves focus, and balances my mood—something both ADHD and PMDD benefit from.
2. Intermittent Fasting (6 PM – 8 AM)
I’ve started a daily fasting window from 6 PM to 8 AM, giving my body a 14-hour break from food.
Why this works for me:
- It prevents late-night snacking.
- Helps regulate blood sugar and cravings.
- Gives my digestion a break, reducing bloating.
- Supports fat loss without requiring calorie counting.
I still eat plenty of food, but by stopping at 6 PM, I avoid mindless evening snacking, which used to be my biggest downfall.
3. Prioritizing Protein & Whole Foods
I’ve realized that when I eat more protein and healthy fats, I feel fuller, more stable, and less prone to snacking. My focus is on: ✔️ Eggs, chicken, fish, and grass-fed beef
✔️ Healthy fats like avocado, olive oil, and nuts
✔️ Whole foods like vegetables, quinoa, and berries
I also reduce processed foods and sugar, as they trigger my cravings and energy crashes. But I still allow treats in moderation so I don’t feel restricted.
4. Supplement Protocol for Optimal Health
One of the biggest mistakes people make when losing weight is not prioritizing supplementation. When you eat less, your body doesn’t get the full range of nutrients it needs to function optimally, making supplementation essential.
Here’s my daily supplement routine to support energy, hormones, metabolism, and overall health during weight loss:
Morning (Upon Waking)
✔️ Probiotic (on an empty stomach) – Supports gut health and digestion.
Breakfast
✔️ Hot Cacao with raw cacao powder, collagen, and turmeric – Anti-inflammatory and supports brain health.
✔️ Multivitamin with Methyl B and Methyl Folate – Covers daily nutrient needs.
✔️ Fish Oil (Omega-3) – 2000mg EPA & 2000mg DHA to support brain function and reduce inflammation.
Mid-Morning
✔️ L-Tyrosine (500mg) – Supports dopamine production, improving focus and energy.
Afternoon
✔️ Magnesium Glycinate (550mg) – Reduces cramps, supports relaxation, and aids in PMDD symptoms.
✔️ Ashwagandha (300-500mg) – Balances stress hormones and improves mood.
Dinner
✔️ Broccolux (or cruciferous extract) – Supports estrogen detoxification, crucial for PMDD management.
✔️ Vitamin D (2000-4000 IU) – Boosts immune function, mood, and reduces inflammation.
Evening
✔️ Methylated B-Vitamins:
- B12 (Methylcobalamin) (1000 mcg/day) – Boosts energy and brain function.
- Folate (L-Methylfolate) (400 mcg/day) – Supports mood stabilization and detox pathways.
✔️ Creatine (5g daily) – Improves muscle recovery, brain function, and energy levels.
Why These Supplements Matter During Weight Loss
When you’re in a calorie deficit, your body has fewer resources to pull from, making nutritional gaps more likely. Key benefits of my supplementation protocol include:
- Preventing deficiencies that could slow metabolism and energy levels.
- Supporting muscle retention while losing fat.
- Reducing inflammation and improving hormonal balance.
- Enhancing brain function to stay focused, productive, and motivated.
Current Progress
- Starting weight: 63.6kg
- Current weight: (Still tracking progress!)
- Goal weight: 59kg
This journey is not just about the number on the scale—it’s about feeling strong, energized, and in control of my habits. I know that by focusing on daily movement, mindful eating, and hormone balance, I’m setting myself up for long-term success.
If you relate to this, know that you’re not alone. ADHD and PMDD can make weight loss harder, but understanding your patterns is the first step to changing them.
