Diet confusion everyday we are told something different about Carbs, and fat. WE hear eat low fat, then eat high fat, then keto, then paleo, fasting, high protein then low protein, etc…It is no wonder we are ALL confused. Most health experts can agree that veggies are good for us and moderate protein. So many women that I have been talking to lately are feeling totally overwhelmed with all the information out there.
When we try some or even all of these diets and then they don’t seem to work for us we then feel defeated and like we are failures.
Brings back memories, I really know what that feels like, because that was me when I was on the diet roller coaster every year. Trying diet after diet, hoping to find that one diet that promised magical easy weight loss.
When the new diet failed, I would feel defeated, flawed and like a failure. It made me feel really bad about myself and depressed.
But I’m here to say I finally figured out it was not me that was flawed but the information, and the rules I was fed.
I want women to know that they are NOT flawed, following a one size fits all approach is what is flawed.
The way we eat does not need to be scary, it can be made simple and fit our preferences and lifestyles.
Recently someone said to a friend of mine as this friend wants to lose a few pounds of fat but every time she tries, she only lasts a few days. Losing weight can be hard, I know this from the many years of yo-yo diets.
When I totally cut out everything I loved that all or nothing mindset would always lead me to caving in and binge eating, and gaining the weight back more times than I can count.
What really made me finally take off the 100+ pounds…
To be really honest when I saw Oprah wheel out a wagon full of fat on her TV show 25 years ago, my first reaction was OMG look at all that fat, I was embarrassed to think I had all that fat on me too, and scared about what I was doing to my body.
That is when I knew I had to lose the weight and I had to think of it as a lifestyle, and just take one day at a time, that was all I could manage mentally one day at a time.
Maintaining our weight loss can be harder than losing the weight BUT if we are eating in away that is not too restrictive and the foods we love it can be done.
Following someone else’s rules, will not work long term. I learned I had to follow my own way, for it to work for the long haul.
A template or guideline can be good, as long as we learn to read our bodies signals and make small changes or tweaks according to how we feel and the results we are getting.
Food is information, plus of course enjoyable, social, and gives us energy and pleasure. I’m a total foodie, I love food and volume, so for me a big salad with all crunchy veggies makes me full and happy.
As a coach and an older woman, I know it can sometimes be tough, to lose weight as your bodies change with the drop of our hormones.
Many women hit the menopausal years and all of a sudden weight starts piling on almost overnight and can be stubborn to lose. The same old ways of eating or dieting just don’t seem to work for us anymore.
We wonder what the heck I’m eating so clean and exercising the same what is going on?
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.
Buy hey I’m human and love fitness of any kind and would do it every darn day if my body would let me.
I can help someone with diet and exercise to start with, but I can’t or I should say I won’t say you need to eat the exact protein and veggies I like, or run because I love to run.
There are many factor’s involved in why we may not be losing weight besides food.
• Food sensitivities: You can be holding onto extra weight as they can cause systemic inflammation and bloat. If you are eating something your body is sensitive to your body will give you signals, like 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, 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 have, 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, like that is not enough…I pay out of pocket, and order my own panel.
• SLEEP: I cannot say enough about sleep, getting quality sleep 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 my long run in or runs, and then go to the gym. Never did me any good, I was running on empty and could not get that little bit of belly fat to budge.
• The extra sleep will help with FAT LOSS, your mood, energy, how you eat the next day. If they could bottle sleep, and give it to us as a pill it works miracles getting enough sleep. Check out my FREE BELLY BLASTING GUIDE for strategies and resources to help with stubborn weight.
• 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 waist line, everything, I then would be grumpy, and want to bite my hubby’s head off.
• I do take magnesium before bed, 400 mg magnesium glycinate, and love L- Theanine and take 200 mg early evening (it’s what is in green tea), really helps to relax me and actually fibrous veggies and fat at dinner help me more than starchy carbs do with sleep… this is just what works in my experience, for me. Not Sleeping soundly is not fun, ask any woman who has suffered with hot flashes and night sweats 🙂 supplements are just that and worked for me I’m not a doctor always heck with your doctor before taking anything.
• 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, nature is optimal. Journaling, mediation there are free apps such as Headspace, or OAK for meditation, deep breathing.
• EXERCISE: Resistance training 2-3 days a week for 20-30 minutes.
HIIT 1-2 days such as sprints, elliptical, bike, circuit based weight training which is like cardio with weights, short and sweet though.
All the above things, are effected, by your food choices, and your exercise and rest and recovery, your sleep, and stress are huge.
• Menopausal women do more movement and less intense exercise. Find a balance that gets you results.
• Eating a diet as close to nature as possible, I think of having quality protein, Fibrous veggies, healthy fats, and Starchy carbs at my meals, with LESS processed foods is really beneficial for women mid life and beyond.
• Be flexible with your diet and exercise trust your bodies signals. Think how is my energy, appetite, mood, sleep, digestion, cravings all of theses things are signals your body gives you.
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, such a good fat and loaded with potassium more than bananas yah! You may love another fat. then I think of fruits such as berries, apples, are a few of my fav’s, then sprinkled in banana, cherries, sweet potato, potato, wild rice, rice, Quinoa. Then desserts, wine, and treats as icing on the cake sprinkled in to my tolerance.
Here is a sample starting place guide you can use, and adjust the sizes for you. I figured out I do better with a whey protein smoothie in the mornings I love them and I’m never bored with them. I do best with some fat, and berries in my shake for it to last me for 4-5 hours.
A naked plain shake does not work for me, I’m starved in an hour. I tried just fat, and it lasts better, but fat with just a 1/3 cup of berries is the best for me.
We are all different, activity level, hormones status, and preferences so these below are guidelines.
P = Protein (palm size) or 4-6oz size
F= fibrous veggies which are carbs, half a plate or 1 -2 fists size, it depends we are all different.
H= Healthy Fats: 1-2 thumbs size per meal, olive oil, avocado oil, nuts, seeds, avocado, organic butter, Ghee, coconut oil, nut butters.
S= Starchy carbohydrates: one cupped size of sweet potato, potato, rice, oatmeal, fruits, squash etc…limit processed carbs such as breads, cereals, bagels, sugar. Although notice I said limit we will all have our own tolerance.
This can really help with maintaining weight or losing as we age, eating as much unprocessed foods and close to nature as possible, with treats treated as treats…to your tolerance and seeing results.
All adjusting to fit YOU, your favorite proteins, starchy carbs, and fibrous veggies, leafy greens, and fats.
Remember your diet should fit YOU and your preferences, and lifestyle NOT you fit the diet.
I’m passionate on helping women find a way of eating and exercising that gets them RESULTS and feeling beautiful in their skin again.
I send out a weekly Free email newsletter to my exclusive list of fabulous women with all my best stuff, exclusive to my list not here, on fitness, diet, lifestyle, and mindset “ADD YOURSELF HERE” if you would like more craziness from me and fun.