Updated: Aug 31, 2021
Mindset, if you don’t believe that you can lose weight over 40s, you won’t.
It is possible.
It requires consistency and discipline.
It can be hard and empowering.
Like most things in life that are valuable, they take time and effort.
THERE ARE SOME SIMPLE SMALL STEPS THAT YOU CAN START TO IMPLEMENT IN YOUR LIFE TO ACHIEVE YOUR GOALS.
They are not fancy, you don’t need expensive superfoods, powders, eliminate food or suffer.
Here some key things:
When you are eating. Eat. And just. Make this a moment. Stop, seat, and eat, fell the flavour. Don’t inhale the food, while driving, on the phone, watching tv, scrolling. Single focus.
Place your cutlery on the place in between bites. Slow down. Eat slow.
Only put another mouth full of food after you swallow what is on your mouth.
Write it down everything that you eat during the day for one week.
Hunger awareness: Only eat when you are hungry. Before reach, the kitchen ask yourself, Am I thirsty, tired, bored or it is genuine hunger.
Avoid Snacking. Stick to 3 to 4 meals a day.
Those are skills and as with any skill you need practice, it is like training, you get better as you start repeating it.
Start with those steps and let me know how you feel.
I created a Women's Wellness Program to help women over 40 to step in and take care of their well-being.
This is for you if :
You are women over 40 determined to have an honest look into your health Courageous to do things differently
Reach out for more details xx
Updated: Aug 31, 2021
There is the belief that if you are over 40 you cant lose weight. Let me tell you it is a lie.
Yes, with age there is a small decline in metabolism.
The decline in hormones especially estrogen changes the way that we store fat we now tend to store fat around the belly.
To build muscle is much harder, we really need to work on it.
But still, there are a lot of things that you can do.
From now on you need to have a close look into your choices if you want to keep the extra weight away.
It is from now on. It is a habit change.
A few tips to keep in mind to lose weight in midlife:
Take an honest look into what you are eating. Journaling -write it down all that you eat every day for one month, including bites while preparing food.
Write it down as soon as you finish eating, don’t leave it to the end of the day as you will forget the small bites.
Include the portions size and drinks.
Journaling brings accountability and mindful eating.
Then look at your food dairy after a week and check where you could save some calories, where could you easily cut it back.
Did you really need a piece of cheese just before dinner?
Did you need to repeat the desert?
Did you really need a glass of wine on Wednesday?
Fill half of your plate with veggies(non-starchy)the other half o divide into 2 and add a small portion of protein and a small portion of starchy veggie or grains.
Sufficient protein- aim to have protein in every meal, you don’t need much, small hand size is a good reference. Can be animal or plant-based.
Add Strength training to your life.
Increase your movement during the day, walk around, don’t avoid movement. Take the stairs, leave the car. Aim for10.000 steps a day.
Cut it down in alcohol. Save for weekends or special moments.
Remember IT is not a sprint, It is a MARATHON, A lifestyle.
By now you are old enough to know that quick fixes, trendy fast diets don’t last long.
One of the advantages of getting older is that WE GET wiser and we know that everything worthwhile takes time.
I created Women's Wellness package to help women over 40 to step in and take care of their well-being.
It includes 4 health coach sessions where we will map out where the gaps are and create a plan that works for you. The package can be done totally online.
If you want some help and you are ready to commit to yourself, please comment below for more details.
Were you a happy energetic person and suddenly feeling exhausted?
Do you have sudden episodes of rage, like you could murder someone out of nowhere?
At any time during the day, you could have a nap or a cry?
Did you lose your libido, feeling dryness or incontinence?
Do you have brain fog, memory lacks or joint pain?
Is your body getting fat around your back and belly?
IF YOU ARE IN YOUR 40s MOST LIKELY THESE ARE SIGNS OF PERIMENOPAUSE, AND IT IS VERY NORMAL.
I know it sucks but there are lots of things that you can do about it:
The unbalance of estrogen, progesterone and sometimes even testosterone are the things that you can’t control just yourself. But you can address and find help.
Find a good GP ideally specialized in Menopause, a naturopath, or an acupuncturist that you trust. They can help you with Hormone Therapy if you are legible for that or natural forms of therapy.
There are a lot of options out there and the best thing is to get informed.
There are 2 OTHER HORMONES THAT PLAY A BIG ROLE ON OUR MIDLIFE WELLBEING AND YOU CAN DO SOMETHING ABOUT IT JUST WITH LIFESTYLE CHOICES:
CORTISOL AND INSULIN
Cortisol is the hormone that you release under stress- it is our Flight Fight or Freeze response.
What you can do: Adopt new habits, change your lifestyle opt-in for less stress in your life Exercise Yoga Meditation Breathing techniques Walk-in nature and limit your caffeine intake that puts your body in stress mode.
Insulin is the hormone that breaks down carbohydrates.
What you can do :
Limit the consumption of those triggers:
Bread, pasta, cakes, pastry, quiches, etc Sugar Alcohol
Those two hormones in excess: Cortisol and Insulin can be one of the factors that you are having difficulty losing weight.
YOU DON’T NEED TO BE MISERABLE WHEN YOU ARRIVE AT YOUR 50, THERE ARE PLENTY OF THINGS TO DO TO SUPPORT YOUR HEALTH AND NAVIGATE WITH JOY THROUGH THE SECOND STAGE OF LIFE.
I created Women's Wellness package to help women over 40 step in and take care of their well-being. Please reach out for more details if you think that you could benefit from this.