Weight and Belly Fat Truths During Menopause and Beyond

Are stubborn weight and belly fat not responding to the rigorous exercise you’re doing? Or maybe it’s just habitual exercise? that 4 mile walk you do every day not doing it any more? Maybe even making you more tired?

“I’m tired all the time”

“I’m exercising all the time and barely eating and I still can’t lose weight”

Sound familiar?

What about…

Ring a bell?

The obvious never seems so clear when you’re living it.

When you’re tired, rest.

You’ve been led to believe that energy creates energy. That can make you feel guilty for not exercising. At the least it can make more exercise the intuitive answer.

Constant fatigue however in a world where we’re constantly “on” means you need to catch up by slowing down. Rest more during the day and sleep more temporarily so you can fill that hole you’re in. Once you support yourself back to feeling like you again there’s always time to begin exercise – that’s potentially more effective.

What does rest more during the day look like?

Instead of 8 hours of meetings, appointments, and phone calls strategically schedule 30 minutes ever 90 minutes or two hours to regroup. During that time get up, get outside or a view from a window, rehydrate, and or use the restroom. Watch a funny video or talk to a funny friend or colleague.

How do you sleep more at night?

You’re trying but it’s not going so well? Breaking some of your old patterns will help that. You may be thinking “it’s hormones” and you’re a victim. You’re not. Yes, things change. You can also change your approach and thoughts and sleep again.

I tucked all the facts and actions about improving your sleep into a little book [Sleep Yourself Skinny]and you can get it free.

What are you saying?

You’ve got to start with your mind. If you tell yourself “I have insomnia” or “I’ve never been a good sleeper,” you’ll keep the pattern you’ve got and prevent the optimal progress. If you believe all the things you’re told and read about menopause causing sleep disturbances and weight gain, it may happen to you too. If you believe it won’t happen to you? Better chance it won’t. If people with chronic illness can heal themselves with the power of thought (called placebo), you can do it with sleep too.

Get the book. Do the things that help. Stop doing the things that don’t. And believe they’ll work.

Optimal weight and belly fat have much to do with cortisol optimization. You need it for energy and but not too much as evidenced in times of high (or lasting chronic) stress.

How do you introduce more rest in your exercise routine?

Rest applies to several levels of exercise:

This is an entire module in The After 50 Fitness Formula for Women. Did you know that if you’re not resting more between your workouts than you did a decade ago you could be limiting your fitness?

Research tells us that most older adults increase their fitness with 72 hours, instead of 48 hours between workouts. (e.g. skip the Monday, Wednesday, Friday routine and opt for a Monday, Thursday schedule). You have the capacity to work just as hard (relatively) as you did 20 years ago, provided you rest more than you did then.

How do you know you need more rest?

There’s the obvious, tired all the time – that doesn’t fit the definition of a “fit person” at all really. You may be able to sleep any time during the day but not sleep at night. You’re sore when you go to exercise again. You don’t see muscle tone comparable to the exercise you’re doing. But… there’s a good chance you’re on a hamster wheel repeating the same workout routine daily or weekly. You’ve got to break that pattern and drop some exercise.

Weight lifting however should stay. It might need to change to get you better results, however.

When you lift weight and belly fat improves it’s due to changes in metabolism. Unfortunately, that doesn’t happen when you just “burn calories” doing endurance exercise. You’ve got to create more lean muscle and reduce fat storage. The right dose of “sprint” or interval training can help both  – recent studies show increased muscle after “sprint intervals” in obese perimenopause women. That until now was rarely heard of, the conversation around interval training was only about fat burning.

Link to the sprint interval research I have shared previously.

More support? Anniversary Special

If you want more than the 5-minute blog, the After 50 Fitness Formula for Women course features 8 modules – one dedicated to rest & recovery. In addition you’ll understand how nutrition, exercise*, stress, sleep and your hormone status all play into your IDEAL exercise choices. *If you’re doing all the exercise – but not in the right intensity or doses – changes will turn things around.

For a limited time the Anniversary special includes not only the course AND the bone health mini course AND the Adrenal Fatigue (known as HPA axis dysfunction)… it includes 5 bonuses:

You Can Change Weight and Belly Fat

Join by Labor Day weekend to get all the goodies (in addition to the course, the Bone Health mini course, AND the Adrenal Fatigue audio master class already included!)

These extras opened August 20thjoin now and get started to get them all…! The daily tips 20th-Sept 15thwill help you get a strong start by working on your beliefs about exercise, hormones, and menopause.

***Bonuses will be available for a limited amount of timeand not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY!

I’d love to see you inside!

Note:

The After 50 Fitness Formula course is my signature course created as a companion to You Still Got It, Girl! 

Other resources about adrenals:

Adrenal Fatigue, Exercise, and Weight Loss Success

Best and Worst Exercise for Belly Fat and Fatigue

Adrenal Fatigue to Adrenal Reset

What If You Could End Dieting Hell?

This episode is all about getting off that diet you’re on or thinking about trying next. Yeah, I know you’re out there.

But first I need to let you know this episode is sponsored by STRONGER I, the 8-week early fall strength training program created for women in perimenopause, menopause, and postmenopause launching right now.

The doors are not only open…but if you’re listening to this before July 25 you can get in at 50% off during the

Can You End Dieting Hell Once and For All?

Michelle Melendez is the creator of the Live in a Body You Love 90-program and Hawaii Retreat and author “End Dieting Hell: How to find peace with your body and lose weight.” She has lead thousands of live and online fitness classes and has helped women around the world understand and release their emotional addiction to being overweight.

First, that’s a strong statement… “emotional addiction to being overweight.”

Say more about that.

Other questions we answered in this episode:

  1. Did you struggle with weight?
  2. How do you end dieting hell?
  3. What is the biggest challenge your clients have?
  4. What’s the best way for someone to start?
  5. How do people work with you?

Get the Book: End Dieting Hell

Connect with Michelle online:

https://www.facebook.com/michellelmelendez

https://www.instagram.com/enddietinghell/ 

strength training

Please leave a rating in iTunes! It really helps!

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

Think Weight Loss Success After 50 is Impossible? Think again!

If you’re in midlife and don’t love your weight, energy, or your life it’s never too late. My guest today is proof. She shares her own midlife weight loss success and how it spiraled into a new career path.

Beate Probst is the founder & CEO of Be-At-Ease Solutions and she helps women reverse their body’s aging process with the help of real nutrition, exercise, support, motivation, and accountability. She lives by her motto “Train in any mood, Lift at any age & Live to tell what happens”

Beate walked her talk. She lost 50 lbs. and kept it off for over a decade which she says has helped her develop tools to overcome stubborn weight gain especially during hormonal changes, that she is now passing on to her clients who are each crushing their weight loss journey.

In addition to being a Holistic Weigh Loss Expert and personal online trainer, she’s a mindset mentor. She empowers woman to embark on a journey of self-awareness and self-love recognizing that their weight loss is a side effect of an already beautiful woman.

Beate shared this with me:

This happened to me when I was 50 years old. I was a personal training client, discovering my own potential of maintaining my weigh loss success and learning new strategies to overcome hormonal stubborn weight gain. And that is where I realized so few woman have the confidence or the drive to do the same.

So it was then I started to change my career to be a health, fitness, and nutrition expert. It was after seeing so many woman around me feeling helpless and intimidated to start exercising and looking for answers, support, and validation that they are still able to increase their quality of life even though going through all the changes that their body is making.  

Questions we answer in this episode:

  • You’ve got a weight loss success story, spawned perhaps by a stinging remark by an ex-husband. That seems like a juicy way to get started.
  • What were your personal obstacles to optimal health and weight loss success?
  • In spite of that significant weight loss success you rode a hormone roller coaster that knocked you off track, tell us about that.
  • How do you think your recent personal journey influences your ability to support other women?
  • Are you specifically focused on weight loss for midlife women?
  • What’s your advice for weight loss success to women just starting?

Take Beate’s Real-Age Quiz  

Connect with Beate on Facebook: https://www.facebook.com/beate.probst.9

Please leave a rating in iTunes! It really helps!

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

Do you have 20 or more pounds to lose? Weight loss, specifically fat loss after 50 (or peri-menopause is different!). Not impossible but if you’re trying to “eat less and exercise more” your body is stressed and holding every calorie.

There’s a better way. Watch this– it’s a master class I did to explain the rules (they’ve changed!) for fat loss after 50 and share details about my Fit-U program. You’ll know if it’s a fit. And you’ll know if it’s not.

Essential Oils for Weight Loss: Is It Too Good to Be True?

The essential oils for weight loss? Sounds too good to be true, right? To all my essential oil lovers listening, this is for you! To those not yet indoctrinated into essential oils for optimal weight, energy, overall health, avoiding toxins and the list goes on, this is for you too! And I’ve got a fantastic guest for delivering this message.

The author of the National Bestseller, The Healing Power of Essential Oils, Dr. Eric Zielinskihas pioneered natural living and Biblical health education since 2003. Knowing what it’s like to be sick from a young age and having recovered from several chronic diseases in his early 20s, he has been on a mission to share the evidence-based approach to natural living that empowered him to regain control of his health with the world.

You’ll recognize Dr Z from the prior episode with Mama Z. This dynamic duo lives and breathes the testimonial of essential oils for weight loss and a myriad of other benefits. The couple team up to deliver natural living solutions to toxicity that causes health issues.

Learn more about essential oils for weight loss, energy, support of chronic conditions, right here.

Questions we answer in this episode:

  1. In your new book The Essential Oils Dietyou say that people are asking the wrong questions when it comes to weight loss. What are the right questions?
  2. In your opinion, why are Americans so overweight?
  3. How can essential oils help people get past the bad habits and traps that they know are preventing them from living their best lives?
  4. In your book you say, “Slow Metabolism is not a scapegoat.” What do you mean by this?
  5. Are there essential oils that can support a healthy metabolism?
  6. What are bioactive-rich foods and how do they relate to essential oils?
  7. How do you know your essential oil is good and pure?
  8. Which oils can be safely ingested?
  9. Can essential oils help to curve cravings and food addictions?
  10. Any last thoughts or juicy insider tips you’d like to share about The Essential Oils Diet and what else can people discover from your book?

Get the book! EssentialOilsdiet.com

URL:https://naturallivingfamily.com/

Social Media: Facebook// Instagram

Other Podcasts you might like:

Boost Energy and Kill Cravings with Essential Oils

Natural Remedies for Hormone Health and Optimal Weight (with Mama Z)

Reset Your Hormones Naturally with Essential Oils

8 Crazy Truths About Healthy Weight Loss and Hormones

Your healthy weight may not be the number in your head. If you’ve been attached to a number on the scale, been attached to the scale period, you’re potential for self-sabotage is high.

This post is all about how the days of “eat less, exercise more” have caught up to you and how your metabolism has suffered. I’ll share the common mistakes, the how to restart your metabolism, with a lifestyle that doesn’t include over exercise or undereating.

This episode is brought to you by Flipping 50’s Fit-U, dedicated to women over 50 with 20 or more pounds to lose. Weight loss and particularly, fat loss, after 50 is different. Not impossible, just different.

I use only research featuring women in perimenopause, menopause, and beyond to create programming. I also employ 30+ years of experience as a coach, personal trainer, who has worked with midlife women to know what works, what questions to answer – before you may know to ask them.

You’ll identify your “stinking thinking” from science that’s decades old  – that’s been replaced – but that’s hard to grasp as an over abundance of information is coming at you today.

The Scale Lies.

Checking your weight is not enough. It doesn’t tell you body composition. You can buy one that does. It doesn’t tell you if you’re dehydrated, you’re going to appear fatter since you store water in your muscle.

It doesn’t tell you if you’re retaining water weight since you had potentially higher in sodium or sugary foods you’re not used to. It doesn’t tell you that you have inflammation from any cause – eating foods that aren’t ideal for you, or from too much exercise. It doesn’t tell you that you may be constipated and may just be used to that feeling not even questioning it.

Calories counting is a myth.

The truth is you can eat about 300 kcals more a day if you’re consuming quality calories than if they’re poor in nutrient density. The volume of food you can consume can increase, stay the same, or be less depending on the meal. You can choose avocado, salmon, nuts and seeds. You can consume plates of vegetables.

Healthy weight loss doesn’t occur at a controlled speed. You may have noticed! A piece of chocolate cake is not the same as a piece of salmon. They have very different effects on the body. Even though the calories might be the same.

One will spike blood sugar, and therefore insulin. Fat storage starts and fat metabolism halts. Game over.

The same will happen if you have fruit on an empty stomach. It may seem more logical that the same is true of wine on empty, which is most often when you drink it. You will tend to – if you love your wine – look for someone who will give you the answer you want about drinking wine. That’s been my experience. If you’re ready to change you will, if you’re not you’ll ignore the steps you can take to improve your chance for fat burning (and for sleep).

You don’t exchange a glass of wine for other calories during the day and make it “okay.” This, friends is a myth. 

Eating less signals your body to burn less.

Dieting is stress. When you are eating too little, your body is stressed. A stressed body holds onto every calorie. It’s a form of self-protection. Meanwhile, in old school thinking you believe you’re being “good.”

You’ve learned if you’re hungry and grumpy that’s part of the diet process. Because (totally illogically), you think if you feel like crap you’ll eventually feel great. How wrong is that?

Makes no sense when you think about it. Keep doing what never worked – permanently – and in fact do MORE of it and you’ll get better results?

No.

That’s pretty close to insanity.

The more times in your life you’ve fallen for eating less and losing weight from restriction, then gained it back, or gained dozens, or hundreds of pounds, the more damage to your hormones that regulate weight you’ve done.

It’s time to reset and restore. Start nurturing instead of starving. We all know a 20-something woman is now or has (maybe she was you) dieted and restricted and lost weight.. only to gain it back, get exhausted, not sleep, have gut issues. She may have thinning hair and when she does “eat”? She eats garbage. She likes to bake and cook. All of course under the premise of taking care of her health, and giving.


She may share this passion with others. Unfortunately, for her, it’s not healthy. It could have been you. It may still be you. Yet now, you’re the adult in the kitchen to care and prep for someone else. And because you haven’t made peace with food, it’s all you think about.

Exercising more can put you into stress mode.

Some women are just more likely to dial up the exercise. More is better, right?

Wrong. Again it’s a stress signal for your body. Cortisol will – especially if you are eating less – come back with a vengeance. You are putting one foot on the brake and one on the accelerator. How well does that work?

You’ll forfeit any growth hormone and testosterone benefits when you eat less and exercise more because cortisol is king, queen, prince and princess of the mountain. You cannot get fit without adequate calories and protein. Most importantly, without rest & recovery you’ll limit that supply of endorphins and serotonin that could help you too. Burnt out, your body won’t give you those any more during exercise.

Relying on “diets” creates a co-dependency that leaves you without a life plan.

No liquid diet, three-day reset, or 28-day magic (my program included) will support a lifetime of freedom around food if you don’t start with a healthy diet and relationship with food. Healthy weight loss is not a temporary thing. You get there with a long game.

You have to stop identifying as someone heavy. You have to lose the idea of someone who can’t experience healthy weight loss. You have to in short, start living. You’re going to have to stop the ways that never led to healthy weight loss sustained for a long time in order to attain healthy weight loss that lasts forever.

Women in their 50s and 60s and 70s have done it. Stop believing you can’t. It’s different, yes. Because the right way was always different. You’ve now exhausted the don’t-work ways. Now you can get on with a healthy approach.

A rigid eating plan creates physical and psychological reactions that make you want to eat.

Every signal from your brain to your gut to the rest of your body is going to tell you to eat. It’s the nature of the game. Your hormones jump into action when they aren’t being nourished. They’ll do everything they can to protect you.

Then when you do eat, they revert to the way cavemen feasted and fasted when they found food and then went long periods without it. But you’ve got more going on during menopause and beyond.

Your changes in estrogen, testosterone, and progesterone are going to set you up for more fat storage and a lot less fat burning. Until you ditch the thoughts around food and fat as your enemy, and begin to identify food that’s good, taking pleasure in it, your body may not support your mind’s effort.

A binge-purge cycle occurs – whether small or full-blown when you go “off” anything. 

If you don’t have a good relationship with food in the first place a diet is not going to improve it. You won’t start having a good relationship with food because you’ve lost weight. You’ll begin to better your relationship with food – likely eating more than you’re used to – and then begin to experience healthy weight loss.

Physical breakdown that leads to injury and or illness is likely.

If you’ve had years of skimping or dieting and of “treating” or eating junk your micronutrient levels may be so low that injuries and illnesses occur frequently.

Even things like plantar fasciitis are more than just wearing high heels and carrying extra weight. Breakdown of muscle as well as bone is in part hormones, but also a lack of a diet sufficient in micronutrients.

A healthy weight loss is not about creating lack in the body but rather abundance. An abundance of micronutrient dense foods can support estrogen, progesterone, and testosterone balance. Cortisol, insulin and ghrelin and leptin levels improve so that you can leave cravings that sabotage behind.

More than you need to know a specific heart rate zone for fat burning, you need to know and read the clues your body is sending you about hormone balance.

Healthy weight loss happens after 50. It just won’t happen without a change in the way you think about healthy weight loss.

Need support? Consider Fit-U – it’s an online DIY program dedicated to fat loss for women over 50. And though it’s DIY, you get:

  • A pre-program coaching session sent to you right away so you can get your mind right
  • Weekly Exercise videos – created for you if you’ve got 20 or more pounds to lose
  • A coaching video for the mindset you need to replace old thoughts
  • A fully fleshed out journal and resource guide to use during and long after
  • Live coaching in your private Facebook group

Right now it’s 50% off and we’re open for enrollment. It ends the first week of May. Make May and June your months to reset.

Was this episode helpful? Please leave a rating in iTunes!

  1. Visit Flipping 50
  2. Click “listen in iTunes”
  3. Click Ratings and Reviews
  4. Make your 5-star review (no matter what you think we want the real review!)
  5. Know how much I appreciate this!

Need a Metabolism Reset?

One of my all-time favorite guests on a hot topic for our Flipping 50 community is back with me on this episode. He’s talking about a topic we all care about today, metabolism and metabolism reset. And he’s got a resource I’m excited to share with you that you’re going to want to get your hands on.

Dr. Alan Christianson is a Naturopathic Endocrinologist who focuses on Thyroid function, adrenal health, and metabolism.

He has been actively practicing in Scottsdale since 1996 and is the founding physician behind Integrative Health. He is a NY Times bestselling author whose books include The Metabolism Reset Diet, The Adrenal Reset Diet, and the Complete Idiot’s Guide to Thyroid Disease.

Dr. Christianson regularly appears on national media like Dr. Oz, The Doctors, and The Today Show.

I ask “Dr. C” to come back and share some details about the new book you’re going to want to read: Metabolism Reset Diet Book (publishes Jan 29, 2019).

metabolism resetQuestions we cover on this episode:

  • What inspired you to write the Metabolism Reset Diet?
  • Who is the Metabolism Reset Diet for?
  • Why do most people feel terrible while they are dieting?
  • What is metabolic flexibility?
  • How can your liver block fat loss?
  • Why can contradictory diets like vegan or keto both work in the short term?
  • Do they work long term?
  • How is the Metabolism Reset Diet different from
    • Caloric restriction
    • Intermittent fasting
    • Ketogenic diet

The main idea of the book is that the real health threat is waist circumference, not weight. Dieting leads to waist gain for most people. Healthy people’s livers can keep their waist size healthy. You can make your liver healthy again in as little as 28 days.

Who’s in??

The book THE METABOLISM RESET was released January 29, 2019.

Click here to find the book and get more “Dr. C”

www.drchristianson.com

Dr. C Facebook: https://www.facebook.com/DrAlanChristianson/
Dr. C Instagram:  https://www.instagram.com/dralanchristianson/

Dr. C Pinterest: https://www.pinterest.com/alannmd/
Dr. C YouTube: https://www.youtube.com/user/Alannmd

Leave a rating in iTunes! Thank you so much!

  1. click herehttps://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2
  2. click “view in iTunes”
  3. click ratings and reviews
  4. click 5 stars to rate and “write a review” to leave a comment

Other episodes with Dr Christianson:

https://www.flippingfifty.com/adrenal-reset/

Do you wish you could lose weight faster or get healthy easier?

Are you looking for a male equivalent of Flipping 50 for someone you love?

Have you started and stopped an exercise program before?

If you said yes, to any of those this is your podcast.

Allan Misner is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and a Functional Aging Institute (FAI) Certified Functional Aging Specialist. He is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40. He is also the host of the 40+ Fitness Podcast, for which he has interviewed hundreds of health and wellness experts with a wide range of specialties.

Questions: 

1) Why was decidingto lose weight or get healthy was not enough for you?

2) In your book, you say we are opportunistic eaters and that is a problem today. What do you mean by that?

3) What is seasonal ketosis and how is that helping you stay healthy?

4) You make a distinction between strategiesand tactics– what is that? How can we use both to lose weight and get healthy and fit?

5) What is your The Wellness Roadmap?

6) What is your definition of wellness and health? What’s that mean to you, having been fit, fat, and recovered your fitness?

Acronym Nuggets from today’s podcast:

GPS: grounding, personalizing, self-awareness

STREETS: strategies, training, rest (+ sleep), energy, education, time, stress

CARGO: celebrate, awareness, reset, go!

Connect with Allan:

40plusfitnesspodcast.com/flipping

Social Media:

Facebook: Allan Misner

Twitter: @40plusFitnessP

Amazon to get Allan’s hardbound, paperback, ebook, or audiobook.

lose weight

Do you sauna? Why would you want to?

How would you like a passive way to boost your energy?

Not to mention detox, improve skin, sleep, heal wounds…

And a convenient way to do it at home? In minutes?

[Image: me next to a Sunlighten full model last August! Do you recognize fellow fitness pro Betty Rocker sitting inside?]

I’ve discovered a passion for my personal sauna in the last six months and I wanted an expert to share the details and unpack the difference between infrared wave lengths and the benefits with you.

My guest Brooke Basaldua started her career with Sunlighten over 11 years ago.  Brooke has a personal passion for wellness and loves working directly with wellness thought-leaders and elevating Sunlighten’s vision to make the world a healthier, happier place.  During her time at Sunlighten, she has served on the product development team and played a role in developing the most advanced 3-in-1 infrared technology that allows users to customize infrared treatments for their individual wellness goals.

Questions we answer on this episode:

  • What is infrared?  Give brief overview of IR and how it affects the body
  • How Sunlighten Infrared saunas are different?
  • Are far or near infr­­­ared saunas better?
  • What is the difference between Near, Mid, and Far and what benefits each provides?
  • What are the benefits of sauna use?
  • What’s unique about Sunlighten product design?
  • How is detox supported with a sauna- particularly from heavy metals and daily toxins?

[Image: me getting in a sauna session at home in my personal sauna. I shoot for 40 minutes a few times a week now. It’s not the no-sweat way to weight loss, but it’s a inside out sweat sessions and I LOVE it!]

Confession: sometimes I return from a trip and turn it on before I even walk upstairs so it can heat up while I unpack! Before I do anything else! It helps me shed the toxins from travel and get a good night sleep after sleeping in strange beds for days!

I scored Flipping 50 listeners $200 off + free shippingthrough 11/21 thanks to Sunlighten!

You’ll learn: 

  • How you can benefit from a sauna
  • The difference between a traditional sauna and an infrared sauna
  • The difference between far, mid, and near infrared light
  • How to plan a sauna routine
  • Sauna options for in-home convenience

You can enjoy benefits of improved blood pressure, skin enhancement, detox, weight loss, sleep enhancement, would healing, and more from the regular use of a sauna. I love mine!

It doesn’t feel like something I’m doing for health markers. It feels indulgent, like me time, right at home.

Save $200 right now!

CLICK HERE

You’re going to love it!

Connect and follow Sunlighten for more health benefit info: 

https://www.facebook.com/SunlightenSaunas/

https://www.instagram.com/sunlightensaunas/

https://www.linkedin.com/company/sunlighten/

https://www.youtube.com/user/sunlightsaunas/videos

This post is all about how to get off a weight loss plateau. It’s sponsored by the good folks Sleep Number. A sincere thanks to my client, Jennifer for sharing her story. All thoughts in this post are my own.

A weight loss plateau is frustrating. After 50, it can seem downright hopeless. You’re already trying to do something you may feel you should have done years ago, and wishing you’d been more proactive about it before it became a problem. That makes for both physical and mental challenges that can stall you.

If that resonates with you, then please keep reading and watch the video. It’s real, and it’s not about some success story of a size 8 woman going to a size 2. It’s about getting on the path to success and improving the quality of your entire life. You can experience tremendous improvement by simply choosing to start.

Whether you’re like my client Jennifer and you have health risks or additional weight gain, or you have less than 20 pounds to lose and just can’t seem to find the key, this post could be a breakthrough for you.

https://youtu.be/N1sg9s85atA

Hidden Tool to Get Off a Weight Loss Plateau

You know the tools for weight loss. Exercise and diet changes have always been a part of the weight loss process. If you’re trying unsuccessfully to get off a weight loss plateau, that may be all you’re focused on.

There’s more to the answers and they aren’t as intuitive or as easy to implement. We love to have tangible solutions. Stress and sleep habits are also a part of the puzzle. They’re less tangible! Rather than put your shoes on to go for a walk, you might just need to stay home and relax. If quality sleep seem like a good idea to you but you don’t know how, this post can help.

During my relationship with Jennifer (who has given permission to share her story in order to help others) we shifted her exercise schedule and her nutrition quite drastically. Yet, she was still not seeing results in terms of weight loss or body composition as quickly as we would have hoped.

If you have made the changes needed regarding exercise and diet, and yet still aren’t losing weight, stress might be your problem. Stress from all sources can make your body hold onto stored fat. And, lack of sleep is a definite source of stress. Research has proved this. We also know key hormone levels that support lean muscle and release fat (Growth hormone and cortisol) are nurtured by sleep.

The lingering changes Jennifer needed to make to get off a weight loss plateau revolved around sleep. She’d always functioned on little sleep, but had no idea how badly it was harming her. If you’re like Jennifer and think it’s “normal” to be sleep deprived, you too may need to take this step.

So, how can you take tangible steps toward better quality sleep (and thus, a healthier, happier life!)?

Prioritize sleep.

Our society doesn’t do this. There are sources of constant stimulation around us at all hours of the day. Learn to shut them off. Unplug. Detach from the noise. Commit to a personal sleep project for a month and see what happens.

Create evening rituals that match your morning wake up calls.

Work backwards from your wake time to be sure you’re at least resting in bed for 7-8 hours.

Begin your day at the same time each morning. Avoid sleeping in so you can reset your body clock and keep a consistent schedule. Routine is key!

Sleep can be the missing link to get off a weight loss plateau. It can also provide you with more energy than you knew was possible. Even for those of us who believe we sleep well, there’s a good chance upgrading your sleep game can change your life for the better!

I’ve been sleeping on the Sleep Number 360 smart bed since January. Words can’t describe how much I love it!

Got sleep issues? or sleep success stories? I’d love to hear from you! Add your comments!

Can You Break Up With Disordered Eating After 50?

Disordered eating after 50? This post is not very sexy but it hits on a topic that became a conversation between 35 and 40 years ago – when many of us flipping 50 were in our late teens, early 20’s and 30’s – flirting with it. Still today, the prevalence of eating disorders for many – and disordered eating for many more is a big part of the challenge of finding “eating right” I so often hear my fitness clients seek.

We’re not immune as we age. Disordered eating among women in their 50s and 60s is not uncommon. If you’re an emotional eater, or you’re fasting as an answer to weight loss when nothing else works, it’s a conversation that doesn’t have any flat out answers. There’s not a one-size-fits-all. But if at one point in your younger years  you knew that what you were doing might cause long term consequences, they may actually be showing up for you now.

disordered eating after 50 Eating disorders and disordered eating are widely associated with teenage girls and college-age women. Yet, a woman in her 50s and beyond can still struggle. Can you break free of a dysfunctional relationship with food in a society where dieting is a billion dollar industry?

Can you escape the temptation to try intermittent fasting? Every popular women’s magazine on and offline, and social media outlet has published something about it. When comparison mode takes over and you read about the success of some woman in her 50s or 60s using intermittent fasting or switching to a plant based diet, it’s tempting to believe you’ve found the magic bullet.

Food is tricky. It’s necessary. It’s triggers compulsive actions. It has history for you. Different foods are triggers for certain behaviors. Situations can act as triggers for a response with foods. For some women it’s being alone, for others it’s being with people. It’s comforting, numbing, and it’s both conscious and unconscious.

Even healthy, normal weight women find it hard to do what they want to do for their own health when they go out to dinner with others or have people over. Peer pressure and social stress seems to hit us even now.

Pursuing fitness with dysfunctional eating patterns that borderline eating disorders is a challenge. Improved performance is not possible without the right fuel.

Even with a pretty external appearance, signs of breakdown exist.

While there’s a large part of our over 50 population still struggling to make exercise a regular part of life, there is another segment that is trapped in a cycle of needing to exercise, and to eat with a rigid idea of what “getting a good workout” might look like. It’s like a heavy weight you’re carrying around all day.

disordered eating after 50Is Exercise Your Drug of Choice?

If you flirt with disordered eating after 50 chances are exercise is a piece of the puzzle (hence, the post from me). Exercise isn’t just a joy for you; it’s a must. It’s a have to, should and then it becomes a struggle of mind body when a breakdown or illness occurs. You know you shouldn’t, or that you’re doing too much with too little in the tank, but your mind is telling your body to shut up. Those memes in social media don’t help.

You’re paying yourself back with food. Or you’re not allowing yourself to eat if you haven’t earned it through exercise.

Exercise too, I hope, is indispensable. In our society we can’t afford not to move intentionally any more. So finding a good relationship with exercise so it’s not punishment or an “if I do this, then I can eat that” cycle.

Clutching limiting beliefs about foods or food groups that have been disproven by science but that have such an emotional tie or a near compulsive pattern of thought are often a part of dysfunctional eating. Believing fat makes you fat, that calories alone will control optimal body composition, or that eating “healthy” food is all you need to worry about all are a part of food hurdles you have to leap if you’re in your 50s or older at this point in time. Science of diets and food changed rapidly in the last two decades.

Exercise is sexy and acceptable. It’s respected and revered. Food is seductive and taboo at the same time. A woman who won’t talk about her eating disorder or pattern of constant thoughts around eating will talk about her fitness. It’s a mask she can wear and feel healthy, even superior, and happily distracted about.

Disordered eating after 50 could mean a lot of things about your relationship with the kitchen or eating out. You may hate to cook, or love to cook and bake, or be somewhere in between. Historically, women with eating disorders enjoy recipes, planning, cooking and baking. It’s a mask too. It’s not unlike a drug addict who becomes a dealer.

Do these questions from others hit an emotional cord:

“What can you eat?”

“Is there anything here you can eat?”

“You’re not going to eat? What? Are you dieting?”

Don’t overlook them or yourself as “sensitive.” They may be triggers for you.

Disordered eating after 50 is so much more common than you might think. We still however don’t talk about it or what’s underneath it. So, it’s isolating. You’re not however, alone. The online community offers great resources for you to get support, with some anonymity and convenience. It’s exhausting if you’re stuck here, perhaps never more than when hormones get involved in a big way at this time of life. If you’re ready to put it down, reach out. You can find support.

Post references:
https://www.ncbi.nlm.nih.gov/pubmed/26857889
https://www.maturitas.org/article/S0378-5122(15)30002-5/fulltext
https://www.ncbi.nlm.nih.gov/pubmed/29983105
Resources:
Tricia Greaves Nelson – Heal Your Hunger
Dr. Joan Rosenberg – Free resources

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