Friday, May 24, 2024

How to lose midlife body fat...According to science!

How we lose body fat in midlife is different than when we’re younger. We can’t do the same things we did and get the same results because WE are not the same.

How to lose midlife body fat...according to science:

Strength training - at least 3x per week to build fat burning muscle: 
One reason strength training burns body fat during midlife is due to its ability to increase muscle mass. As we age, our metabolism tends to slow down, leading to a decrease in muscle mass and an increase in body fat. Strength training, however, helps counteract this by building lean muscle tissue.

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. So, as you increase your muscle mass through strength training, your body becomes more efficient at burning calories throughout the day, including burning stored body fat for energy. Additionally, strength training can also boost your metabolism in the hours following your workout, further enhancing fat loss during midlife.

Do “some” cardio - 40-60 minutes per week is good and prevents elevated cortisol: cardio exercise has been shown to improve insulin sensitivity and metabolic efficiency, which can help regulate blood sugar levels and promote the body's ability to use stored fat as fuel. This improvement in metabolic health can facilitate fat loss, particularly during midlife when hormonal changes and metabolic slowdown may make weight management more challenging.

Eat whole food - prevents inflammation weight gain: the nutrient density of whole foods supports overall metabolic health, which is crucial for efficient fat burning. Adequate intake of vitamins, minerals, and phytonutrients from whole foods helps optimize metabolic processes, including those involved in energy metabolism and fat oxidation.

Be in a slight calorie deficit - but not forever to avoid metabolic adaptation: During midlife, metabolic rate may naturally decrease due to factors such as hormonal changes and decreased muscle mass. Therefore, being in a slight caloric deficit can help counteract this metabolic slowdown by ensuring that your body is not taking in more energy than it needs for daily functions and activities.

Aim for consistency - repetition is better than perfection when building healthy habits: consistency builds discipline and mental resilience, which are essential for overcoming obstacles and staying committed to your fat loss goals during midlife and beyond.

Trust the process - progress takes time: trusting the process promotes a positive mindset, reducing stress and emotional eating tendencies that can impede fat loss efforts. This psychological aspect is particularly important during midlife when hormonal fluctuations and life stressors may influence weight management.

What part do you struggle with the most? Maybe I can help!

Saturday, May 4, 2024

How much protein should I consume in order to burn fat and build muscle in my 50s?

In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more!

When your protein goals are not met, your health and fitness suffers and the body cannot function optimally. 

How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual protein needs in my program.

Here are some ways to get 30 grams of protein:

  1.   Chicken breast: About 5-6 ounces cooked.
  2.   Salmon: Around 5-6 ounces cooked.
  3.   Tofu: Approximately 7-8 ounces.
  4.   Greek yogurt: About 1.5 cups.
  5.   Lentils: Around 1 cup cooked.
  6.   Cottage cheese: Approximately 1.5 cups.
  7.   Quinoa: Around 1 cup cooked.
  8.   Turkey breast: About 5-6 ounces cooked.
  9.   Lean beef: Approximately 5-6 ounces cooked.
  10.   Edamame: About 2 cups cooked.

Check out my All About Protein Quick Guide to learn more about the importance of protein. I also share quick tips and recipes that you can start using today to increase your protein intake. Get it by clicking here.

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