Helping women 4o and older understand the changing needs of their body so that they can lose weight permanently.
Take Control of Your Weight: 3 Pillars
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Reader, Losing weight and managing your healthy weight comes down to 3 main pillars:
The trick to healthy weight management - comfortable weight loss and effortless maintenance is understanding the balance between these 3 pillars in your body. Setting a protein goal is the first thing you should do. Base this daily protein goal on your ideal, healthy weight. We all have a healthy weight range based on gender and height. Here's a chart I found at Medical News Today. Find your height and weight range. Set your daily protein goal to fall within your healthy weight range. Ideally, try to get at least 100 grams daily even it your low weight is less than 100. The next part, managing your energy intake from carbs and fats. Proper energy intake is very related to your level of activity - how much you move. Most of us eat like we work construction. Sad truth, very few of us actually work construction ; ) It's not unusual for people to over estimate how much they move and how many calories their body burns in a day. Even if you exercise every morning for an hour but then mostly sit the rest of the day you are considered sedentary. Perhaps you also throw a 20 minute lunch time walk in - still mostly sedentary. NOT FAIR, I know. My rule of thumb for clients who are actively losing weight is to keep total carbs under 100 grams/day AND to keep total fat under 100 grams/day. Focus on protein. Hit your protein goal. Prioritizing protein will help you lose weight without feeling hungry or deprived. Your body wants protein and when it gets what it needs it turns your appetite way down. You eat less without even trying. You lose weight without feeling miserable. If you have a weight loss goal, are you successfully moving toward that goal? If not, take a look at your daily intake of protein, carbs and fats. Are they calibrated the way I've described above? Unsure? Want to figure it out but need help? Click here to set up a free consult. P.S. Have you signed up for the free Protein Packed Snack Challenge? This is a great way to get a better understanding of how to easily add more protein into your diet. Go here now to get started. |
The Simplicity of Wellness
Helping women 4o and older understand the changing needs of their body so that they can lose weight permanently.
Hi Reader, I posted this 20 year before and after of me and got a couple of interesting comments. The first one I saw was this: If the first pic is overweight, I'm WAY worse off than I think! Every body is different and you're the only one who knows how you feel. I was overweight for me but it was more than what I looked like it was how I felt. I felt awful. I was living on a blood sugar rollercoaster of feeling great one minute then brain fog and exhausted the next. I was also achy. I was 37...
Reader, Losing weight for the last time is very different than dieting with an expectation that you'll lose weight. Here are 5 things that I believe are the foundation of being able to lose weight for the last time: 1) The focus isn't so much about a specific goal, it's about WHY you want to achieve said goal. Why is long-term. Why is what helps you course correct and create consistency. Why is what keeps you excited because you're focused on where you're going. You see and feel what will be...
Reader, How does unlocking the door to a harmonious and healthy life with body balance sound? Think of body balance as the bedrock of wellness and your ally in sustainable weight management. When you create body balance you can wave goodbye to the days of confusing common ailments that you've considered 'normal' but were actually far from it. In today's episode of The Simplicity of Wellness podcast I get into some of the critical misconceptions that hold us back from finding true health. You...