Weight-loss diets, there are so many!
Which one do you choose?
Is the latest craze really the plan that is going to work this time?
Can you really lose weight without counting calories?
In truth, any diet that works does so by restricting the total amount of calories we eat. BUT, weight loss is hard work, it takes a concerted effort to maintain calorie restriction in order to see success over the longterm and then keep that weight off longterm.
To count calories or not?
Some people swear by counting calories and macros (protein, fat, carbs). They love the structure and control it gives them.
Some people like to cut out carbs because this is easier for them to manage.
Many people despise counting calories and prefer to have shakes in the morning and at lunch because they are time poor.
Some people prefer to count points because it makes sense to them.
Each one of these methods is a form of calorie restriction and they all work because calorie restriction leads to weight loss over the longterm.
It comes down to personal preference really.
Because losing weight is such a tough gig, it makes absolutely no sense to try and force yourself to follow a plan that is not going to fit into your lifestyle. You really have to find a system that suits you and stick with it over the longterm.
Eat more protein and plants, lift weights, get more sleep, have fun.
I like to share this simple strategy with the women I work with because it is easy to implement and provides a good basis for how to eat for the rest of your life.
Eat More Protein
Add protein to each meal and snack every day. This will help you to retain lean muscle mass and feel full for longer. We want to build and retain muscle mass for many reasons, one of them being the fact that muscle needs a lot of energy (calories) to exist.
More Vegetables & Fruit
Fill your plate with green and brightly coloured vegetables at each meal. Eat fruit & vegetables for snacks. Plant foods are generally quite filling, lower in calorie and higher in fibre and nutrients than processed carbohydrates like bread, white rice and pasta.
Lift weights to build muscle and strength. This will lead to better body composition and more efficient use of the food you eat. As we age, we lose muscle and must work to build and maintain as much as we can for the sake of our overall physical and metabolic health. Start at a level that suits your current strength and fitness and keep doing it year in, year out.
Get More Sleep
Do whatever it takes to get 7-9 hours sleep a night. Better rest and recovery = better hormone balance, energy and food. Poor sleep messes with out hunger and satiety signals making it easier to overeat.
Have More Fun
When we are enjoying life, we are less stressed. Stress hormones are known to wreak havoc on our waistline. The more joy you experience, the better you will feel. It is hard to feel stressed and happy at the same time, so it makes sense that joy is the antidote to stress.
I hope you have found this information useful. If you have any questions please don't hesitate to send me a message.
To your best health in 2022.
Hi, my name is Melanie Briony and I am a fitness and lifestyle coach with over 10 years experience in the fitness and wellness field. As a woman in my late 40s, I began to notice how women my age and older were missing from the conversation when it came to their fitness needs. I was also noticing changes in my own body that I couldn't find answers to which was really frustrating considering all the study I have undertaken over the last decade. Learning about menopause has been really enlightening, how did I not know this about my own body? That is why I am making it my business to bring this information to you from the best research available. Have any questions? Send me a message.