The SECRET SAUCE to Sustainable Results (for Women Over 40)!
I’m unlocking the secret to sustainable fat loss for women over 40 – and it isn’t what you think!
In my last blog, I chatted about why women over 40 need to focus on body composition changes as opposed to quick-fix diets for sustainable results. If you missed that blog post, I encourage you to read it here.
Most women have tried crash dieting and most women have lost weight – temporarily. A very small percentage of people keep the weight off after participating in extreme diets and there are scientific reasons why. You aren’t doing your body good. You’re actually harming your body, making fat loss more and more difficult for yourself. If you’ve lived on the weight loss/weight gain roller coaster, extreme diets are likely the guilty culprit.
When you aren’t consuming the proper amount of macronutrients, two things will happen:
- Your body will begin burning through your muscle. Muscle is expensive, meaning it needs the right fuel to survive. When it doesn’t have enough protein and energy, it’ll start breaking down.
- As you lose muscle, your metabolism begins to suffer, and you become unable to burn fat.
This leads us to the SECRET SAUCE for effectively reaching your goals if you’re 40+:
OPTIMAL METABOLIC HEALTH
As I mentioned in my last blog post, muscle tissue encourages a higher base metabolic rate, meaning you can burn more fat even at rest when you have more muscle. When you undereat, you lose muscle mass and your BMR (base metabolic rate) drops significantly – and so does your ability to burn fat!
✅ THE TRUTH:
Your base metabolic rate burns about 70% of the calories you burn in a day. Your activity throughout the day burns far more calories than your workout, which only accounts for about 10-30%. That’s why it’s important to have a healthy and thriving metabolism!
You can support your metabolic health in a number of ways:
- PRESERVE YOUR MUSCLE AT ALL COSTS.
You can be in a slight overall caloric deficit, but you must be strategic. Make sure you’re eating plenty of protein and the appropriate amounts of carbs and fats in order to lose fat, but preserve muscle.
- EAT WHOLE FOODS.
Foods that are unprocessed and found in their most natural state support a higher base metabolic rate.
- PRIORITIZE PROTEIN.
In case I haven’t already said it – protein is king when it comes to preserving and building muscle. Protein has the highest thermic effect so eating adequate amounts of protein in itself, raises your metabolism.
- PRIORITIZE RESISTANCE TRAINING.
Cardio DOES NOT build muscle. Only strength training builds muscle. Cardio can be added in moderation to improve cardiovascular health.
- PRIORITIZE NEAT ACTIVITY.
NEAT activity is anything you physically do outside of exercise. Cleaning your house or doing laundry are good examples of NEAT activities. Remember, your body burns more calories throughout the day than during your workout, so take advantage of NEAT activities and ramp up your metabolic rate!
Breaking down your muscle and metabolism through extreme dieting is never the answer, especially when you’re over 40. It’s critical you understand the roles of food and exercise during this season of life so you can achieve optimal metabolic health. The process of burning fat and getting stronger while supporting your hormones becomes much easier once you learn what works!
WHAT TO DO:
What would it feel like to have a customized and realistic plan, tools, resources, guidance, and support for YOUR body and goals? If you’ve been following strategies that aren’t working despite your efforts, you aren’t alone! I coach clients every day who’ve been where you are, but are thriving today with the help of my personalized coaching! My clients today are improving their metabolic health, eating more food, burning fat, and maintaining their results!
If I’ve learned anything, it’s that education, resources, and a good coach is an ultimate combo for success! This is why, for the first time ever, I’m offering the ultimate combo to YOU:
- training videos and dozens of downloadable resources
- a unique, customized plan created just for YOU
- macro education (and how to track)
- macro cheat sheets
- recipes and grocery lists
- restaurant and travel guides
- meal planning tools
- daily access to me-yes a coach in your back pocket
- coaching calls to answer questions and keep you on track toward your goals
- and the support you need to achieve success long-term!
Learn why you might be facing weight loss resistance after 40 and what strategies you can implement to burn fat, build muscle and improve your quality of life!
