If you’re obsessing over your calories and the scale, stop.
Weight loss occurs in a calorie deficit, but you can set yourself up for success and make the process a little easier when you focus on these 4 numbers instead:
- Add 25-30g of protein to every meal and snack – aim for 100+ grams protein daily (ideally from animal sources).
- Protect your sleep – aim for 7+ hours nightly. I understand that sleep can be a challenge in peri-menopause & menopause, but set the stage for sleep by turning off the TV etc and get to bed.
- Strength train with the heaviest weights you can lift safely to protect your muscle and metabolism – promise to do at least 5 minutes daily. Is this enough? Not really, but think ‘all or something’, so 5 min of anything is better than nothing. Committing to 5 min of work will help maintain your workout habit and when you build muscle, you will increase your body’s ability to burn calories.
- Move as much as you can – aim for 7500 steps daily. You don’t need to starve yourself, you can increase your caloric burn with movement versus calorie restriction. Increasing NEAT (non-exercise activity thermogenesis) is one of the most effective fat loss tools.
And be patient.
Body composition changes take a LONG time. It took Amanda a YEAR to lose 40lbs and you’ll see that at first she actually gained 4lbs when she was consistent with proper food and strength training.
Having support along the way can be a game changer, I can help! Let’s talk.