As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Many women have trouble sleeping during menopause due to hot flashes, night sweats, stress and the other fun stuff that goes along with low estrogen levels. Migraines anyone?? The bummer is poor sleep is linked to hunger and weight gain because of two more hormones: ghrelin (the “feed me” hormone) and leptin (the “I’m full” hormone). Here’s a short blog I wrote on that topic. If you’re sleep deprived, these hormones get out of whack.
Hormonal changes in middle age can wreak havoc on our weight and our waistlines, but boosting the amount of fiber in your diet can help. A study published in the Annals of Internal Medicine reveals that increasing fiber intake helped participants shave off 4.6 pounds over an 8-week period and maintain that weight loss over the course of a year. Even better, dialing up the fiber in your meals can help combat the bloated belly and sluggish digestion that often accompany hormonal changes, like menopause. Don’t know where to find the fiber you seek? Start with the best high-fiber foods!
After your diet, and once you cycle off of your fat burner, it's important to bump your calories back up to or above what is known as "maintenance," where your calories and calorie burn are roughly equal. One popular way to do this is what is known as a "reverse diet," where you gradually and systematically raise calories. Registered dietician Katie Coles explains how in her article "The Ultimate Guide to Reverse Dieting."
Track like the NSA: How can you build a house without a blueprint? You need a plan and a way to track your progress. I recommend a paper notebook. Yes, it sounds old-fashioned, but tracking on your phone tempts distraction too much. Keep track of reps, sets, weights, how you felt that day, and anything else you feel is important. Not every day will be a homerun, but you will start to see trends in your progress that you can quickly adjust if necessary.
There is no rule saying you have to go on a wedding diet. But for some people, shedding a few pounds makes them feel their best in their dress or suit. Unfortunately, that goal might get pushed to the back burner between planning the day and attending a number of appointments. Suddenly, you find yourself a month away from your wedding and the number on the scale is the same. https://www.youtube.com/watch?v=h5zQT2qpfYI
14. Don't let yourself get to hungry. Between smart snacking and balanced meals, keeping your body properly fueled can help you keep hunger at bay. Eating too little, on the other hand, creates monstrous cravings that are too hard to ignore. When you let yourself become ravenous, you'll grab anything, and usually a lot of it, to quell your discomfort. Keep hunger at bay with proper planning. Bring snacks with you. Keep healthy options on hand. And never go more than 4 hours without eating.
Hitting the pool is a great way to get your body into the best shape of your life, no matter what your age. A 155-pound woman can expect to burn nearly 500 calories an hour swimming at a relatively leisurely pace, adding another 200 calories to that number by doing some faster laps. For women over 40, low-impact exercises, like swimming, are particularly beneficial, thanks to the limited wear-and-tear they cause on joints, making it less likely an overuse injury will keep you benched.
"Prior to getting engaged, I had also witnessed several of my friends in the process of getting ready for their weddings freak out about their weight. I think so many women want to feel their absolute best on their wedding day, and I can't blame them! With the pressure of 'all eyes on you,' it's easy to see how many women go to extremes to lose weight or get in better shape. Instead of putting pressure on myself before my wedding, I stayed committed to my regular training routine. Quite honestly, it helped me manage the stress leading up to my wedding day.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
You know you should up your intake of fruits and vegetables to lose those lbs. But even more effective is ditching the meat entirely. A study out of the University of South Carolina found that folks shed more weight on a plant-based diet than those who upped their produce intake but still chowed down on animal products. In fact, a metanalysis in the Journal of the Academy of Nutrition and Dietetics revealed not only that people who stuck to a vegetarian or vegan diet lost roughly 10 pounds but also the older they were, the more weight they lost.
“To see real results, you need to eat real food,” People’s Sexiest Trainer Alive Angelo Grinceri told Eat This, Not That! “When your eating habits consist of eating a variety of real foods that provide the body with nourishment, a healthier body is created. And the healthier you are, the faster you’ll recover post-workout and the better chance you’ll have at losing fat and building muscle.” Plus, eating for health instead of weight loss means you’ll develop a habit that makes smarter food choices easier and easier. Get more of this sexy trainer’s advice at The 15 Best Weight Loss Tips from The Sexiest Trainer Alive!
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
When your dopamine levels increase, you have a greater sense of well-being, and the body’s stress hormones are also reduced. This will allow you to not only be in a better mood, and allow you to train with greater focus and clarity, but you’ll also be able to recover better as well post workout. And the final benefit of l-tyrosine, the thyroid’s usage to create t3 and t4 has huge implications in aiding with fat loss.
A great post Robyn. I am not getting married but feel this is relevant to me. Being in recovery from anorexia, I am working with my dietitian to gain weight and vary the range of foods I eat. The messages society and media send out to people about weight loss, exercise and diet are so destructive…they drill in silly ideas and spread out fear, anxiety and most of all confusion. Everything everything around me is telling me the complete opposite to what my eating disorder dietitian is constantly reminding me of. Weight gain is bloody hard and society pressures just make it even harder.
If you already exercise regularly, you might shift to higher-intensity workouts (such as interval training, circuit training, or HIIT) that not only stimulate weight loss but often take less time than a regular workout. It often helps to work with a personal trainer who understands your goals and will keep you on the straight and narrow until your wedding day.
You are not alone! A common misconception is that the wedding itself should be all the motivation one needs to lose weight. Most brides have access to the gym, diet plans that will work and, in general, know what it takes to lose weight for their wedding day. The missing ingredient in most cases is motivation, which must be a vital part of a bride’s diet and exercise plan. Before you start your wedding weight loss plan you must first identify healthy methods that will not only keep you motivated throughout your wedding planning, but will help you develop healthy habits to continue even after you exchange your vows. Follow these simple steps to help increase your motivation so that you will look fabulous and feel healthy while wearing your dream gown.
"I also ended up gaining back the weight that I had lost. I felt like a failure because I couldn't stick to the plan. I am so happy that I no longer carry this guilt towards food or my body. After starting to follow people on social media that promoted moderation and loving your body, my body image started to slowly change. Now my newsfeed is filled with people that are uplifting and motivating to love myself, just as I am. I may not love everything about it all the time, but I try to focus on what I do love and all it can do for me. I also enjoy all food now and fuel my body the way I want to!" —Jolene Haine, 35
The Wild Diet focuses on whole foods: healthy fat-burning fats; organic vegetables; pasture-raised meats, poultry, and wild-caught fish; pasture-raised eggs and grass-fed dairy. I also find it beneficial to add in clean carbs like sweet potato and wild rice 1-2 times per week in the evening. People who are especially active, those who have a super-high metabolism, and some women do well adding clean carbs more often.
As I’ve mentioned, fat burners are designed to maximise the work of your diet and exercise routine. While they can potentially help to increase the amount of fat you oxidise and turn to fuel, they do this by giving you a big energy boost. Unfortunately, much like a blood sugar spike, you mind find yourself feeling really fatigued after your workout.
If you’re having trouble losing weight after your 40th, it’s time to ask your doctor about a thyroid screening. Women are more likely to develop thyroid health issues than their male counterparts, which can lead to symptoms like weight gain, fatigue, and depression. Fortunately, for many people, the problem can be fixed with medication and dietary modification, getting you back on track to the body you want in no time.
So, what is a fat burner? As explained in the journal Obesity Reviews, the term "fat burner" is used to describe "nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism." However, that's a wide range of functions, and in pill form especially, it can mean a lot of things! So, let's dig a little deeper.
A little muscle goes a long way when it comes to your weight and health. Women generally have less natural muscle mass than their male counterparts, and aging can spur the depletion of what little muscle tissue you have, sometimes by as much as 5 percent in a 10-year period after age 30. Fortunately, building some muscle with a light weight-training routine can kill two birds with one stone: you’ll burn some calories doing the exercises, and research published in the Journal of Applied Physiology reveals that, even though weight loss is often associated with a slower metabolism, women who added resistance training to their routine actually maintained their resting metabolic rate.
A lot of people can lose weight without breaking out the calculator at every meal. But as we age, our metabolism slows and we burn fewer calories per day than we did when we were younger, Bede explains. Because of this, it’s essential to ensure that you are not consuming more calories than you’re burning—so if you want to lose lbs, start counting.
That’s because women tend to store more temporary fat in their bellies. “The fat stores are gained and lost,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. “By and large, belly fat comes off easier in the sense that it comes off first. That’s where a good amount of the fat is lost from.” https://www.youtube.com/watch?v=_CN-1CUm3J8