Weight loss for women over 40 is quite a bit different than in your 20s or 30s. You might notice that as you get older, your hormones start to change, and what used to work before has just stopped working.
In this video, you will learn:
- Why it's actually desirable to gain 4-10 pounds of body fat during menopause
- How hormones affect weight loss
- How does body fat change with age?
- How to lose weight, stay toned, and have great energy levels during menopause and beyond.
In my seminars, I always say "hormones affect your body fat far more than calories". We know this intuitively, because for example, someone who is a type 1 diabetic can eat 5000, 10,000 or more calories per day, without putting on body fat. For that matter, they don't put on muscle either. In fact, without their insulin, they will just wither away and die. At the other end of the spectrum, you have a person who has a slow thyroid. This person can eat 800 calories per day, and still put on body fat.
Those are of course extremes, but during menopause, the intimate balance of estrogen, progesterone and testosterone will affect your body fat. And frequently, cortisol, insulin and thyroid go along for the ride, and give you all those symptoms you don't want, like weight gain, hot flashes, low energy, poor sleep, etc.
You'll notice that whereas in your 20s and 30s, you carried your body fat in your buns and thighs, and maybe your triceps, after 40, the fat seems to shift to your belly area. This is usually without any changes to your exercise or nutrition, which can be very frustrating.
But to tell you the truth, if you were not overweight to begin with, it's actually desirable to gain 4-10 pounds of fat during perimenopause and menopause. Why? Because there are 3 organs that make estrogen: ovaries, adrenal glands, and body fat. Yes, body fat makes estrogen. But since the ovaries are no longer doing their job, body fat increases slightly to improve your estrogen status. So although you may not like the extra 4-10 pounds, it does result in better skin, better sleep, better mood, and fewer hot flashes. Again, I want to emphasize that you should gain those 4-10 pounds on condition that you were not overweight to begin with.
So now you know how your body works, and why it does what it does. What do we do about it? When we work with our clients, we take them through a very thorough assessment to be able to customize and individualize the approach we take, because every woman is different. But here are the basics. First, we really need to tighten up your nutrition. We need to identify your food sensitivities, and remove them. Second, we need to eat more broccoli, cauliflower, Brussels Sprouts and cabbage. Those 4 vegetables have a natural chemical in them called "Indole-3-carbinol", which helps with estrogen balance.
We also need to exercise properly. Strength training becomes particularly important after 40 because we want to maintain muscle mass, and bone mass. With lower estrogen levels, bone mass declines as well. We can prevent that through proper strength training (and let me tell you, a body pump class is not considered strength training. It's just cardio with weights. Not that it's bad for you, but it's not strength training). Also, strength training is important for looking good. You can stretch, and you can do cardio until the cows come home, but the only way to tone is through strength training.
And lastly, we use certain supplementation strategies with our clients to support their body during these years. What we recommend is a high-quality multi-vitamin, a B complex, vitamin C, fish oil, and magnesium. The combination of these tends to be very helpful for energy levels, mental clarity, and of course, belly fat.
Unfortunately in this video I can't go into as much detail as I'd like, but if you'd like to read about this in greater detail, you can do that by getting a FREE copy of my book at http://www.stopexercisingbook.com
Or if you'd like to work with us one-on-one, visit our website at http://www.FitnessSolutionsPlus.ca