Are their Fat burning foods? are you eating optimally and feel you are getting no where?
I see it everywhere eat these 7 foods and lose weight, don’t eat these 7 foods ever for weight loss, or lose all your belly fat by taking this fat burning supplement…
I get asked all the time about what exactly can I eat to guarantee fat loss.
The truth is there is no guarantee for fat loss, we don’t burn or store fat based solely on what we eat.
But there are certain foods that can cause you to eat less of them, and then not crave other foods later. Then there are the foods that can trigger you to eat more of them, or eat more later.
Let’s take WINE as I find one scenario is what happens to me sometimes and wanting dessert 🙂
For some women ONE glass of wine makes them happy and satisfies them so that they eat less at that meal and other meals later. Which makes this more of a fat burning food/drink for some women, and is then a considered buffer food for this woman
Then for some women ONE glass of wine leads to 3 glasses of wine and craving more palatable foods and eating more at that meal and later… they dip into dessert, chips, crackers, and cheese etc…so that ONE glass of wine for some women is more of a FAT storing food/drink and is really then considered a trigger food for her.
Also veggies, and fruits compared to sweets make you feel fuller faster, and longer because they have a lot of fiber and water. How much broccoli can you eat before you feel full compared to a donut, chips, cheesecake etc? I know for me I can only eat one piece of salmon, and only so much broccoli before I’m full, but hand me a donut or chips, fries, and I’m sure I could eat a lot of those.
I have heard Jade Teta my friend and mentor talk about those scenarios so many times, and he has talked about how our brains control our metabolism—he says the command center is at the hypothalamus of our brain, it sends signals all throughout the body, to our thyroid, liver, the gut etc…and our body responds to this.
Number ONE is Stress can make us FAT and other lifestyle factors play a huge role, in fat loss.
The list below can bring on the starvation response in our bodies
Dieting is a stress
Exercising to much is a stress
Exercising to little is a stress
Not sleeping is a stress
Work, deadlines at work, traffic lights, etc…
Exercising to much and eating to little…
Then DIET is 80% for some people, and can be even up to 90% of the equation for some women.
For women in the menopausal years it really is much more about stress, for getting fat loss. This is actually good and bad as we can do certain things for lowering our stress levels.
I’ll use myself when I was in my 50’s I was stressing myself fat, with doing to much exercise, not eating enough, and that spiraled down to me not sleeping well for years, and some pounds that would not budge.
When I lowered my stress by walking more, and cutting my aerobic exercise down to less than half, my body perceived this as much less stress, and released weight without me even changing my diet.
I started sleeping every night, so my body felt safe to release fat. Our bodies want to protect us they don’t give a wrap if we want to lose weight…
We are hard wired for survival, so if our bodies think we are constantly running from a bear, or are in a famine, or starvation from dieting and exercising to much it will hold onto fat, and from the stress (high cortisol a stress hormone) and cause a shift of weight to our middles and slow down the metabolism to protect us as I said above.
Our hormones are involved as well, we are much more sensitive to this stress response now that our hormones have dropped, so now its much more important to take a leisure walk, stay in bed that extra half hour or hour instead of getting up at the crack of dawn, to go sprinting or exercising.
Some people actually lose weight on vacation because they are relaxing, sleeping in, not running around, eating without worrying about every morsel they put into their mouths as well.
Sleep, don’t underestimate its power as I did for years, as I was one to get up at 5 and be out the door for my long 3 hour runs before it would get to hot, then walk the dog, lift weights and work….Not sure what I was thinking…my body was holding onto weight for dear life, and lowering my metabolism.
With the drop in our hormones, the way we ate when we were younger, or the way we dieted, or did exercise, just does not work anymore for most women I talk with.
There are more fat loss friendly foods for us now in the menopausal years that can help you feel satisfied and well nourished.
Protein, Fibrous veggies, 1-2 pieces of fruit, good fats, and controlled amount of starchy carbs.
You can do shakes, stews, protein and veggies, etc….your preference. scrambles such as eggs, and veggies, protein and veggies or soups like that or fajitas etc…
Plate: Starting place for sizes
Palm of protein (4-5 oz), 1-2 fists fibrous veggies, sliver of starchy carb (cupped handful) 1 Tbs fat at your meals. 1/2 plate veggies, 1/3 plate protein and another 1/3 or under of starchy carbs, on small potato, or 1/2 – 2/3 cup rice etc…
I tell women I work with to go by there bodies signals,
On a scale of 1-10
How is your Mood, Hunger, Cravings, Sleep, Energy, these are a way of listening to your bodies signals to you. I would write it down for a few days after you eat, how long were you full, did you get cravings, did your blood sugar crash, like you were starving an hour later etc.. all signals, even if you feel bloated after you eat.
Mood = want above 6
Hunger signal = below 5
Cravings = below 5
Sleep = above 6
Energy = above 6
Exercise, if you currently do none, I would not go out and try doing everything as your body will perceive that as to much stress for you. I would say if you never exercise first just go out and take walks, get in the habit. Even just a few days a week, and just move more, and get your sleep in order.
Then build up to resistance training 2-3 days a week, get used to that, then maybe high intensity training could be added in after you get in the habit of the first two things.
Walking lowers cortisol and makes us more insulin sensitive or sensitizes us to insulin.
Massage, time with friends, pets, long baths, relaxing music, all that stuff helps to relax us. Try a long bath at night to relax, herb tea, try a week of the relaxing activities and see how you feel.
Exercise if you are currently used to it, try resistance training where you get the B’s and H’s lift with a weight that causes you to get the burning, strain, heavy, and heat, (sweating) some women are just doing the sweating, the aerobics, and not using any weights.
Resistance training is great for menopausal years once you get stress and sleep under control.
Resistance training circuit based using weights, fast paced, try 20 minutes a few days a week and sprinkle in some cardio, because you love it. You can do 10-12 reps, doing 4-5 circuits, for 15- 20 minutes.
You can look on YouTube for examples from Metabolic effect, I also like Scott Abel’s exercising programing, his new Great Glutes Program and his lower body routine, lunge routine , I love.
Use the big muscle, squats, push-ups, bent-over rows, pull-up’s shoulder press, lunges….makes sure you get those B’s and H’s
I’m enjoying right Great glutes by www.Scottabelfitness.com you can view on his YouTube channel as well, and the dumbbell Matrix, especially his ultimate one, there are three versions, and quad blast, also his single side glute blast for women, this is forward lunges, reverse lunges, anterior reach, single leg glute bridge, then the other side and you can repeat the workout 3 times, or use in different ways look on his YouTube channel, Scott Able for ladies….Those anterior reaches are harder than they look, you need to balance, and you do get out of breath.
Stress, and sleep, is huge for fat loss in menopause, whatever you are doing now with your diet if not getting results give a new way a try, the same with exercise.
there are also some ladies , who may need to increase starchy carbs that are really eating none they ,ay find adding in some starchy carbs at dinner actually helps them lose fat, as they help relax us for better sleep.
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