Let’s be honest. Weight loss after the age of 40 gets tricky! All of your tried and true methods just don’t work. It’s frustrating! And, if you really want results, it’s time to change up your approach.
As much as we say ‘dieting doesn’t work’ and fad diets are the demise of society, when you get a group of gals together talking about bathing suits, this topic is going to come up, “How do I lose 10 pounds by summer?”
We still want to believe there is a way. A magic road. A secret sauce.
If you have a few pounds you would like to drop before summer, here are the things I would think about before you ‘dive in’. (Forgive the pun!)
THE GOAL
What do you really want?
- Do you want to lose X pounds? If so, why? What is that number tied to? Have you been that weight before? When?
- Maybe you just want to feel better without associating it with a certain amount of weight? What does ‘feel better’ mean to you? Is it energy? Is it less bloating? Is it a feeling of lightness?
- Maybe you just want to look better? What does that mean to you? Is it muscle tone? Is it possible you could look good and still weigh the same number on the scale?
THE TIMELINE
Once you know your goal, you can be more realistic with your timeline. If you’re focused on weight loss, 1/2 to 1 pound is about the max for safe + sustainable weight loss. Anything more than that is not sustainable + you will find yourself back in the same boat or worse down the road. If you have 10 pounds to lose, give yourself 12-15 weeks to see it through.
THE STRATEGY
If you’re in your mid-50s like me, you grew up in the eat less, exercise more, low fat diet era. Unfortunately, none of those strategies is going to work + they also can do more harm than good at this stage of life.
Instead, incorporate these lifestyle changes. They will not only help you lose weight, they will help you feel better + support your long-term health.
- Don’t eat less, eat better. Eat less empty calories like processed foods + calories that don’t have good nutritional value. Instead, focus on eating more healthy foods (fruits, veggies, grains, nuts, seeds). Try to minimize eating out because even healthy choices will tend to have more sugar, salt + oil than you would have at home.
- Drink less calories. Drink more water. Reduce drinks like sodas, wine + all of those fancy alternatives out there. Focus on water. Aim for 64 ounces. Water carries nutrients, hormones and+ oxygen to your cells. It helps dispose of waste products through your bloodstream + lymphatic system. It’s also great for your joints + makes your brain work better.
- Move more. You do not have to take on extreme exercise. Just get moving. Find movement that you enjoy + then make it something you do every day. Walking. Swimming. Dancing. Yoga. Biking. Hiking. So many options!
- Cut the added sugar. Most people are really surprised to find out how much added sugar is in their diet because sugar is added to just about everything (condiments, dressings, sauces, breads, crackers, milks, snack bars, etc.). The American Heart Association recommends the not-to-exceed number of added sugars at 25 grams for women. This is to prevent heart disease. If weight loss is the goal, that number needs to be lower. Read your labels + see how much added sugars are in your average day. Shave that down + not only will you lose weight, you will lose cravings.
- Don’t skip meals. When you eat is as important as what you eat. In fact, there are studies that show eating the exact same foods, but at different times, gives different results. Ideally, you want to eat a strong breakfast, solid lunch + light dinner. Eating little food during the day + most food in the evening will never take you where you want to go in terms of burning calories + optimizing your energy.
- Eat balanced meals. Make sure your meals are well-balanced – meaning protein + healthy carbs + fat. If you tend to just eat carbs at breakfast, add some protein + fat. If you tend to skip breakfast, stop eating 3-4 hours before bedtime so you will be hungry as you start your day.
- Set yourself up for success. Remove tempting foods from your kitchen. Make the healthy choices the easiest + most convenient to access. Spend some time prepping each week – plan your meals, prepare healthy snacks to grab + go.
- Prioritize your sleep. Most people don’t think about sleep when it comes to weight loss, but poor sleep is a major risk factor for weight gain + obesity. Make it a goal to not eat 3-4 hours before you go to bed. This will help you sleep better. Create a night-time routine for yourself that will help you optimize your sleep.
- Reduce exposure to endocrine-disrupting chemicals (EDCs). Certain chemicals affect human hormones + change the way our bodies make, store + use fat. A few examples are: Bisphenol A (BPA) found in plastics, food packaging + beverage containers; Phthalates, found in cosmetics, medicines + paint; + Parabens found in food, paper products + medicines. There are lots of ways you can reduce your exposures at home by reducing the use of plastics, storing food in glass + making clean swaps in the products you use.
Menopause is the perfect time to kick-start a commitment to your health. Your body is in flux already. This is the time when women are at greater risk for cardiovascular disease, cognitive decline, osteoporosis, etc. If ever there was a time to dial in your health goals, this is it!
If you take some time to apply these principles to your current routine + the foods you eat, you will not only start to watch the pounds melt away, you will also notice improvements in your energy, outlook + overall health.
If I can help you along the way, you know where to find me! Now is the perfect time to start thinking about how you can feel your best so you can get out + enjoy the summer ahead.
P.S. If you enjoyed this post, you’ll love my weekly newsletter on Substack. It’s called The LIFT + it comes out on Sundays. You can check it out & subscribe here.
