Once you’ve hit 40, losing weight is not necessarily easy, but there are simple steps that you can take to be successful. It’s not about starving yourself or doing hours of cardio.
Balance blood sugar
What we eat can spike our blood sugar and keep it elevated. When blood sugar remains elevated for a prolonged period of time, the body stores fat. 90% of Americans are metabolically inflexible (have issues with elevated blood sugar: prediabetes, insulin resistance) The goal is to eat meals that are high in protein and fiber, and moderate in whole food slow acting carbohydrates.
Reduce stress
Stress can be good for the body: exercise is stressful, but it has wonderful benefits. Stress in response to an emergency is necessary as our body produces adrenaline (fight or flight), so that we can quickly respond to a situation. However, when stress is acute for an extended amount of time, cortisol levels remain elevated which leads to fat storage, especially around the midsection.
Thyroid Function
Some 40% of women develop thyroid disease during midlife and it is generally in response to elevated stress, and even elevated blood sugar. Gut health also affects the way that the thyroid functions, and leads to a slow metabolism. There are natural ways to support the thyroid through supplementation and stress management.
Build lean muscle
Building lean muscle mass is crucial to losing weight in midlife and it is an uphill battle since we lose muscle(sarcopenia) 3%-5% every decade after 30. Lifting weights/resistance training is a necessity. The more muscle mass your body has, the more efficient your metabolism is. Combining the right nutrition with the right workout protocol is the most effective way to achieve a leaner body.
Supplementation
While eating whole foods is a key to healthy thyroid function, stress management, and balancing blood sugar, supplementation is super important. Specific herbs and micronutrients support the body’s ability to function successfully and support hormone production.
I have had great success with working with clients who have all but given up on weight loss in midlife and menopause. By designing a specific protocol for their health needs with nutrition, carb cycling with strategic workouts, and the right supplementation, have allowed them to lose the weight and keep it off as a lifestyle change. If you desire to make a change, contact me for a complementary consultation.
I also have a free guide on midlife weight management. Grab it RIGHT HERE.