Are You Ready To Drop Unwanted Weight And Feel Amazing In Your Skin?
Do you feel stuck in not knowing what to eat, how to lose weight, having a hard time sleeping, and the dreaded mid-day energy slump, or just total lack of energy now in the menopausal years?
I totally understand, I have been there and talk with women everyday who are saying Crystal help! I don’t even know where to begin. Menopause hits and nothing is working anymore it can be beyond frustrating.
I said wow! Brings back memories. It wasn’t that long ago I was feeling the exact same way.
I was frustrated with years of not sleeping well, getting injury after injury, and not losing one pound with all the effort I was putting forth.
As a coach and an older woman, I know it can be tough to lose weight in the menopausal years. I often times would talk to myself saying, ‘Crystal you are eating so well and exercise everyday what the heck is going on?’
One day in the midst of my frustration and feeling really bad I threw up my hands and decided to try a new way of exercising and eating…what did I have to lose.
Usually my first instinct had always been well, I need to exercise harder maybe sprint an extra day, even now sometimes I have to knock myself on the head and say NO you know better than that. But hey I’m human and love fitness of any kind and would do it every darn day if my body would let me.
As a coach I can guide someone with diet and exercise templates to start with that I have found work really well.
Diets don’t need to be scary, or hard, the way we eat can be made simple, fun, and fit into OUR day to day lives for the long haul.
There are many other reasons besides food that can holding someone back, or making it harder to lose those unwanted pounds.
Other factors that can be stopping weight loss, and causing low energy.
Food sensitivities: You can be holding onto extra weight as food sensitivities or intolerances can cause systemic inflammation, bloat, depression, foggy mind, joint pain, to name a few. If you are eating something your body is sensitive to your body will give you signals, such as, bloating, gas. I have a friend she eats dairy and her stomach bloats out, but won’t give it up.
Thyroid: always get it checked, a full panel of tests TSH (thyroid Stimulating hormone), Free T3, Free T4, Reverse T3, thyroid antibodies peroxidase (TPOAb) thyroglobulin Antibodies (TgAb) if you feel tired after sleeping 8-9 hours, cold hands and feet, mood swings, anxiety, depression, low sex drive, brain fog, hair loss, dry skin( like I had), temperature lower than 98.5, muscle pain etc..of course some of those symptoms overlap with hormones being out of balance as well. Work with a good practitioner. Lots of regular doctors do not run a full thyroid panel, they only want to do a TSH. Get a full panel run for your thyroid.
SLEEP: I cannot say enough about sleep, getting quality sleep anywhere between 7-9 hours we are all different but the quality matters, you don’t want to be tossing and turning. As women in mid-life it is far better for you to stay in bed an extra 30 minutes than jump up at 4 Am to exercise. I used to be that girl, jumping out of bed at 4:30 Am and rushing out at first light to get in my long run, and then go to the gym. Never did me any good, I was running on empty. And could not get that little bit of fat to budge.
- The extra sleep will help with weight loss, mood, energy, how you eat the next day, and make you feel so much better. If they could bottle sleep and give us a pill it works miracles getting enough sleep. I gave a ton of tips and resources on sleep in my FREE Blast Your Belly Fat Guide which you can get “HERE”
- When I was not sleeping well all those years ago, even now on occasion when I have been doing to much or staying on my computer late at night, it effected my mood, my energy, my food choices, my waistline, everything. Then I would be grumpy and want to bite poor Joes head off (my hubby).
- I do take magnesium before bed, 400 mg magnesium glycinate, and I love L- Theanine I take 200 mg early evening (it’s what is in green tea), really helps to relax me and actually fibrous veggies and a little fat at dinner help me more than starchy carbs do with sleep… this is just what works in my experience, for me. Not sleeping well is no fun, ask any woman who has suffered with hot flashes that.
STRESS: The BEST thing for a mid-life women is more rest based lifestyle. Not more intense exercise, walking everyday as much as you can, park further away from stores, walking in nature is optimal, but any movement is good.(no power walking ) It can be hard as sometimes I want to start running …ha! But I dress to walk. Anything you consider fun, journaling, mediation there are apps, I talk about all this in my Belly fat guide. Just 5 minutes when you get up of deep breathing works. It does wonders for relaxing us and helping us drop weight more easily.
EXERCISE: not to much or to little, find a balance that works for you. Resistance training to keep strong a 3 days a week. Start there you could add cardio one day if you love it and maybe depending on your age maybe 2 days if it is what keeps you sane, and keeps your hormones balanced, and we will ALL tolerate a different amount of exercise.
For Diet to monitor your bodies signals:
Hunger you want below a 5 on a scale of 1-10
Energy you want above a 6
mood Above a 6
sleep above a 6
cravings below 5
All the above things, are effected, by your food choices, and your exercise and rest and recovery, your sleep, and stress are huge. Stress can keep us fat, or shift the weight to the middle.
Menopausal women do more leisure movement and less intense stuff, find a balance that gets you results, I learned this the hard way.
Eating a diet as close to nature as possible of, with LESS processed foods is really beneficial for mid life and beyond
Trust your bodies signals, as in your hunger, energy, sleep, mood and digestion.
I think of my diet this way now, protein is always first with me, then fibrous veggies, then healthy fats, I love, love, love my avocado. You may love another fat. Then I think of starchy carbs, for me sweet potato, and I like berries and apples.
Here is a sample starting place guide you can use and adjust for you, I figured out I do better with some fat in my morning whey protein shake.
- And a 1/2 cup of berries for it to stay with me for 4 hours or so. I tried my smoothie plain, no fat, and was hungry right away. Plus I tried just the berries or banana and that did not stay with me, I need both in my shake, but that took trial and error. Which was frustrating sometimes , but worth the effort figuring out what works for your genetics, and metabolism.
- Protein (palm size)
- Fibrous veggies (which are carbs, half a plate or 2 fists to start)
- Healthy Fats ( 1-2 thumbs size per meal, nuts, seeds, avocado, olive oil, butter, coconut oil )
- Starchy carbohydrates ( cupped hand size, sweet potato, potato, rice, oatmeal, fruits, squash etc.
- Limit processed food, starchy carbs, sugar, and alcohol.
This can really help with maintaining weight or losing as we age, eating as much unprocessed foods and close to nature, with treats as treats…to your tolerance and seeing results, or maintenance mode.
All adjusting able to fit YOU, your favorite proteins, starch, and fibrous veggies, and fats.
Stress, and Sleep are big rocks to keep balanced.
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