How to Lose Weight When You’re Over 40

How to Lose Weight When You’re Over 40

How To Lose Weight When You’re Over 40

Below are my show notes:

DIETING IS THE WORST THING TO DO IF YOU ARE LOOKING FOR PERMANENT WEIGHT LOSS. FIND OUT WHAT DOES WORK, AND WORKS AMAZINGLY FOR ANY WOMAN, OF ANY AGE.

I RECEIVED AN OVERWHELMING NUMBER OF EMAILS AND MESSAGES FROM WOMEN WHO WANT ADVICE ON THE BEST WAY TO LOSE FAT AS WE GET OLDER.

THESE ARE PAIN POINTS THAT A LOT OF WOMEN HAVE I WANTED TO SHARE WITH YOU ABOUT HOW I’VE SHIFTED AWAY FROM WEIGHT LOSS, AND MORE TOWARDS HOW I FEEL BECAUSE THAT’S A FAR MORE IMPORTANT INDICATOR TO A LIFE WELL LIVED. I WILL ALSO GIVE YOU 1 SIMPLE TIP TO HELP YOU GET OFF THE DIET ROLLER COASTER.

WHEN I WAS 45 I ENTERED A FITNESS COMPETITION AND WAS, WHAT LOOKED LIKE ON THE OUTSIDE, THE BEST SHAPE OF MY LIFE. INSIDE I WAS HOT MESS.

I HAD ZERO ENERGY, ZERO FRIENDS (THEY DON’T CALL IT CARB-RAGE FOR NOTHING), AND ZERO ZEST FOR LIFE. ALL I HAD THE ENERGY TO DO ON A DAY-TO-DAY BASIS WAS FOOD PREP, COUNT MY MACROS, DO MY JOB, DO MY TWICE A DAY WORKOUTS, FANTASIZE ABOUT WHEN I COULD EAT AGAIN, ALL WHILE SITTING THERE IN A CALORIE-DEFICIT DAZE.

AFTER THE COMPETITION I QUICKLY GAINED THE WEIGHT BACK PLUS MORE WHICH HAD ME SINK INTO A FUNK AND A DEPRESSION – BECAUSE I COULD NOT MAINTAIN THE PJ THAT HAD LOST THE WEIGHT. MAYBE YOU UNDERSTAND ME? IF YOU’VE EVER BEEN ON A DIET AND “FELL OFF IT” THEN YOU KNOW EXACTLY HOW I FELT.

I WAS FEELING DEFEATED, AND WHEN YOU REALLY PULL THE LAYERS BACK A LOT OF WOMEN, MYSELF INCLUDED AT THE TIME, FEEL WE AREN’T GOOD ENOUGH UNLESS WE ARE AT A CERTAIN SIZE.

WE WILL EVEN BELIEVE THAT WE ARE DOING OURSELVES GOOD BY “REWARDING” OURSELVES FOR LOSING WEIGHT. A LOT OF WEIGHT LOSS ADVICE ADVISES THAT. HIT YOUR TARGET AND TREAT YOURSELF TO [INSERT ANYTHING HERE… DRESS, SCARF, EARRINGS, SPA TREATMENT]. 

BUT INSTEAD, THIS IS REPEATEDLY TELLING OURSELVES THAT HOW WE LOOK NOW IS NOT GOOD ENOUGH. YOU DON’T DESERVE THAT FACIAL, YOU’VE GOT TO LOSE 10LB FIRST.

THANKFULLY I GAVE MY HEAD A GOOD SHAKE AND THIS IS WHEN MY MINDSET STARTED TO SHIFT.

I REALIZED THAT I WAS AT MY UNHEALTHIEST WHEN I WAS STANDING ON THAT STAGE IN A FITNESS COMPETITION.

YOU SEE THE LIFESTYLE NEEDED TO MAINTAIN WHAT I HAD ACHIEVED WAS FAR TOO RESTRICTIVE TO CONTINUE. AND THAT’S NOT HEALTHY.

WHAT IS HEALTHY? HEALTHY IS NOURISHING YOUR BODY SO IT HAS THE ENERGY TO DO WHAT YOU WANT IT TO DO.

HEALTHY IS MOVING YOUR BODY BECAUSE YOU WANT TO, NOT BECAUSE YOU ARE TRYING TO BURN CALORIES OR PUNISH IT FOR EATING TOO MUCH.

HEALTHY IS ACCEPTING WHO YOU ARE NO MATTER WHAT YOUR PANT SIZE IS TELLING US.

HEALTHY IS ALSO NOT FEELING GUILTY WHEN YOU EAT PASTA, DRINK TOO MUCH WINE, SIT ON THE COUCH… OR DO ALL OF THE ABOVE. BECAUSE WHEN YOU HAVE A HEALTHY MINDSET YOU KNOW WHEN YOU DO DO THOSE THINGS, THEN THE NEXT DAY YOU BALANCE THAT SHIT OUT AND HAVE A SALAD AND DRINK LOTS OF WATER.

IN THE 25 YEARS OF BEING A TRAINER, WORKING WITH THOUSANDS OF WOMEN, I HAVE COME TO THE CONCLUSION THAT HEALTHY, AND THIS INCLUDES WEIGHT LOSS AND WEIGHT MAINTENANCE, IS ACHIEVED WITH AN 80/20 APPROACH TO LIFE. 80% WE NOURISH, 80% WE MOVE, EVERYDAY WE APPRECIATE.

WHEN YOU APPLY THIS ONE SIMPLE RULE TO YOUR LIFE,80/20, YOU WILL FREE YOURSELF FROM THE BS THAT COMES FROM BEING ON A DIET.

YOU WILL FIND THAT YOU EAT MORE SENSIBLY BECAUSE YOU ARE NOT RESTRICTING YOURSELF OR TELLING YOURSELF THAT YOU CAN NEVER HAVE CANDY, WINE, OR PIZZA AGAIN. YOU MAY FIND YOU EAT LESS OF THOSE BAD FOODS TOO. BECAUSE IF WE GIVE OURSELVES PERMISSION TO EAT ANY FOOD WE WANT, WE LOSE THAT INTENSE CRAVING FOR THAT FOOD – WHICH DURING A DIET WILL QUITE OFTEN LEAD TO BINGING.

YOU MOST LIKELY WILL FIND THAT YOU LOSE WEIGHT TOO, AND I HAVE HAD A NUMBER OF WOMEN TELL ME THAT THE WEIGHT THEY LOSE WHEN THEY START THIS APPROACH TO THEIR LIFE COMES OFF FROM THE ABDOMEN SECTION.

AND THIS IS BECAUSE YOU ARE ALSO LOWERING YOUR STRESS LEVELS, DUE TO EATING PROPERLY, AND THERE IS A DIRECT CORRELATION TO CORTISOL AND BELLY FAT.

THE 80/20 RULE IS ALSO A FANTASTIC WAY TO MAINTAIN YOUR CURRENT WEIGHT. AND IT’S SOMETHING YOU CAN TRAVEL WITH. 

IF THIS SEEMS TOO EASY FOR YOU, ADAPTING AN 80/20 RULE TO YOUR DIET AND FITNESS PROGRAM THEN I WOULD LIKE TO ASK YOU IF YOU ARE OPEN TO TRYING THIS TECHNIQUE FOR ONE MONTH. TRY IT AND SEE HOW YOU FEEL.

TRY 5 DAYS A WEEK EATING A DIET THAT CONSISTS OF HEALTHY FATS AND CARBS, ACCOMPANIED WITH CLEAN PROTEIN SOURCES, AND 1-3 LITRES OF WATER A DAY.

AIM FOR NO REFINED CARBS AND LITTLE TO NO SUGAR.

TWO DAYS A WEEK EAT WHAT YOU WANT. 

THIS WORKS AND YOU CAN MAINTAIN IT.

WHY DON’T YOU HEAR MORE ABOUT THIS? BECAUSE IT DOES NOT HAVE QUICK RESULTS. AND THIS IS A WORLD OF FAST RESULTS.

BUT IF YOU ARE TIRED OF BEING ON THE DIET ROLLER COASTER, THIS WILL HELP YOU STEP OFF. AND FOR GOOD. 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Top 10 Tips to Burn Menopausal Belly Fat

Top 10 Tips to Burn Menopausal Belly Fat

Top 10 Tips to Burn Menopausal Belly Fat

Weight gain as we hit menopause seems to be an inevitable part of life. This is due to a number of reasons:

  • Hormones. It’s our bodies way of adapting to our new hormone changes.
  • As we age we become more insulin resistant due to poor food choices through the years. Insulin controls our blood sugar levels and is driven by the foods that we eat. A diet high in breads, pastas, high-sugar coffee drinks, packaged foods and sugar exposes us to higher blood glucose levels, thereby creating an insulin sensitivity and resistance that will cause our bodies to convert the majority of the calories that we eat as fat.
  • We start lose lean muscle tissue, which in turn slows down our metabolism. This lose starts in our early 30’s and starts to pick up steam in our late 40’s, early 50’s. Instead of using more calories to keep our lean muscle tissue warm, our bodies use less because it takes less energy to keep fat warm.
  • Lack of sleep. When we don’t get a good night’s rest our two hormones leptin and gherlin become out-of-balance. Leptin, the hormone involved in regulating our appetite and telling our brain when we are full, becomes elevated with lack of sleep and gherlin, the hormone responsible for telling our brain when to eat, becomes elevated. When we don’t get enough sleep, we end up with too little leptin in our body, which makes our brain think that we don’t have enough energy for our needs. So our brain tells us that we’re hungry, even though we don’t actually need food at that time. It also takes steps to store the calories we eat as fat, so we’ll have enough energy the next time we need it.
  • Stress. With the increased demands in our lives, accompanied by years of yo-yo dieting, binge eating and even undiagnosed food sensitivities, our bodies are under constant stress. If we allow our stress to manifest on a daily basis, over time our adrenal glands (located on the top of each kidney and responsible for releasing a variety of hormones) will reach fatigue and our once efficient adrenals (helping us to us deal with positively to stress responses) will become out-of-balance and will begin storing calories, instead of burning them.

How does stress pack the pounds around the waistline

If your adrenal’s are out-of-balance a common symptom is extra fat around the waistline.

You see, in normal circumstances when we are under stress the brain will signal to the adrenal glands to produce and release cortisol.

It is cortisol’s job to mobilize our glucose, amino acids and fat to prevent our blood sugar levels from going too low. It is making sure that the control centre, our brain, will always have energy/food to keep it going.

After years (or sometimes only months for some women) of long term stress, the cortisol and insulin levels will remain high in the blood and the extra glucose gets stored as fat – and mostly in the abdomen and thighs.

In addition, the fat being stored in the abdomen is the body’s way of protecting the internal organs. Since the body is under constant stress it will work to protect the internal organs, as well as the brain.

How to lose the menopause belly fat

1/ Control your stress.

  • Try meditation, yoga or any mindfulness based activity. Be present and in the moment.
  • Try my favourite meditation app, Headspace
  • Deep belly breathing. Deep breathing can stimulate the vagus nerve, which can calm an overactive central nervous system.

Lie on your back with a book resting on your belly. Inhale deeply and feel the book rise under your belly. Exhale fully and feel the book lower toward the spine.

Repeat for 5-10 minutes daily to improve your vagus nerve function.

2/ Strength train.

  • Build your lean muscle mass with a properly designed strength training workout.
  • Aim for 3 times a week workouts, total body workouts.

3/ Eat regular meals and snacks everyday.

  • No more starving yourself, or yo-yo dieting. These will only damage your metabolism further.
  • You need to keep your blood sugar levels stable to prevent the cortisol from being released.
  • Eat foods lower in the glycemic index. All foods are listed, or indexed, according to their effect on your blood sugars.
    • Unlimited foods at a 55 or less rating (most veggies)
    • Limited foods at 56-69 rating (beets, yams, most fruits)
    • Eliminate foods indexed 70 or higher (donuts, energy bars, bread, potatoes)

4/ Eat more protein.

  • A higher protein diet (meats, beans, legumes) will help support your lean muscle tissue.
  • Protein also helps us feel fuller, quicker and for longer
  • Aim for a 20-30 grams of protein with each meal and 10-15 for your snacks

5/ Move more throughout the day.

  • Make a point of moving as much as you. This has a huge effect on your metabolism. Walk, do exercises while watching TV, be active as often as you can.
  • All this extra movement through the day is called NEAT, non-exercise activity theremogenesis. It is the energy the body uses that is not planned exercise, sleeping or eating. In active people it can account for as much as 50% of your daily calorie burn.

6/ Avoid sugar.

  • Nothing has a greater impact on your insulin levels than sugar.
  • Be wary of artificial sweeteners too. These have been shown to increase our tolerance for the taste of sweet. Meaning in the future it will take a higher dose to satisfy our sweet tooth.

7/ Avoid low calorie, low fat foods.

  • Quite often the food labels are manipulated in a such a way that it makes the food look like it’s low calorie. Read the serving sizes carefully.
  • Studies have also shown that we tend to eat 50-100% more of a food product when labelled low calorie
  • Low fat foods can have a detrimental affect on our brain. The brain is mainly made of fat and cholesterol, and a diet that skimps on healthy saturated fats robs the brain of the raw materials it needs to function optimally. Eat foods such as grass-fed beef, organic dairy products (butter, cream, milk), and coconut oil.

8/ Eat at the right time of day.

  • Cortisol has a natural rhythm, which is highest in the morning, and decreases gradually as the day progresses, and is lowest at night so restful sleep can occur.
  • Eating tends to increase cortisol, so eating the largest meal earlier in the day is the best option for weight loss and maintenance.
  • In addition, our body’s ability to process carbohydrates decreases as the day goes on. We metabolize carbohydrates in the morning better and more efficiently compared to later at night in bed and the more efficiently our body can use the food we eat, the easier it is to lose weight.

9/ Get in 300 minutes.

Aim for 300 minutes of exercise, strength and cardio, a week.

10/ Drink water.

  • The body has no idea whether it is hungry, or thirsty. However, it only has one signal, and that’s the hunger signal. We could actually be dehydrated and masking itself as hunger. Aim for your half your body weight in fluid ounces in water or herbal tea everyday.
  • Keep a 1L re-fillable bottle by you at all times.
  • Start your day with a big glass of water.
  • Increased water is also important if you are increasing your protein for the first time. The water will help flush the kidneys.
  • Water also increases your energy and decreases fatigue.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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