Women Over 40 & Body Fat
Almost every day, I hear women blame weight gain on their age. Women think that after they turn 40 (sometimes even 30), that putting on weight each year is inevitable.
Good news, ladies… Aging does not have to equal weight gain! Women do tend to put on a pound each year in their 40’s and 50’s, but it is really due to a drop in activity, rather than hormones.
I became a personal trainer at the age of 22. I remember women saying, “You’re still young… wait till you hit 30… your metabolism slows down, you put on weight, your body fat just naturally increases, it becomes so hard… and if you have kids, it’s even harder… just wait… you will see.”
I got to my 30’s and did not notice all these horrible things that women had told me over the years. In fact, the exact opposite was true. The older I got, the more kids I had, the easier it became! Here’s what I mean:
You Can See Your Muscle
As you age, your skin thins out. This is GREAT NEWS! Are you one of those ladies who thinks that when your skin thins out, you have more wrinkles? Well, when you are incorporating resistance training, you don’t have wrinkles! Your skin actually tightens!! This is very POSITIVE!! The thinner your skin becomes, the easier it is to see your muscle. You look more TONED and CUT.
Your Body Gets Used to Being Conditioned
When you consistently work out and eat clean, your body actually becomes used to being fit and healthy. Over the years, this healthy lifestyle makes it easier for your body to STAY conditioned. You can take a week off here and there and it doesn’t affect the overall picture. It is easier for your body to maintain the following:
- A lean physique
- A healthy heart
- A strong cardiovascular system
- Healthy blood pressure
- Healthy glucose levels
- Increased bone mineral density
There is some bad news… Hormonal changes can shift your body composition, so any pounds you do gain tend to land in your mid-section.
Don’t Worry, There’s Good News
Eat Your Protein
Did you know that eating protein, in it of itself, increases your metabolism by 7%? That’s huge! I know you probably read this everywhere, but it works! Eat protein each meal. Choose meats that are lean like chicken breast, fish, eggs, lean red meat, cottage cheese, or, have a good, clean protein shake. Don’t mix your protein shakes up with all kinds of extra sugars and fats. Get a good, quality protein powder and put a scoop of it in cold water. If you like smoothie drinks, add some frozen fruit and a little bit of ice and blend it.
Train with Weights
You don’t have to spend hours in the gym. 20 minutes, twice a week at a minimum is fine. Get in in the gym or do Kelly’s Online Workout from home for 20 minutes. That’s it!
Rethink that Drink
Red wine gets a lot of attention for its impact on heart health, but for menopausal women the drawbacks of alcohol probably outweigh the benefits. One drink a day has been linked to an increased risk of breast cancer. While it has been linked to a reduced risk of heart disease, it really is a trade-off for women.
Try Iced Herbal Tea
A nice cup of coffee might be as much a part of your morning routine as brushing your teeth. Still, starting your day with a hot drink may not be the best idea during menopause. In general, warm beverages seem to trigger hot flashes, and the caffeine in coffee and tea could also be having an effect. Cover your bases by swapping your morning cup with something cool and decaffeinated-like a Tazo Shaken Iced Passion Tea at Starbucks or a decaf iced coffee.
A Nutrition Pan that Fits
Most any nutrition plan will work, if you follow it. However, the secret is finding a plan that you can actually stick to! I see it time and again… women who follow a low carb diet for a few months, then decide they want to try to eat “normal” again. They always gain all the weight back… and more! For most of us women, a low carb diet is not the way to go… most of us love our carbs! When you feel deprived, you will not be successful.
If you feel lost and don’t know where to start, check out our Online Nutrition Plans!