3 tips to manage midlife weight gain
Why is weight loss in midlife so challenging?
You may be doing all the same things with your diet and exercise that always worked for you in the past, but the results are different.
The number on the scale won’t budge.
Or maybe that number is even creeping up! (Yikes!)
If you’re struggling with this, you’re not alone.
First, let’s get clear on what we’re really talking about here: ‘fat loss’ instead of ‘weight loss’.
Because if you’re going to lose fat, you don’t want to also lose muscle or bone mass.
Remember - muscles and bones (and so much more!) are also included in that number on the scale.
So “fat loss” is what we’re after.
Why This Matters
Historically, weight loss has been synonymous with “restriction”.
But severely restricting your food intake and exercising for “calorie burn” will backfire. It can not only sabotage your weight loss efforts, it can also have pronounced negative effects in midlife.
A more strategic approach is essential for successful weight loss.
FITNESS SIMPLIFIED
The 1980s and 90s steered us all wrong in our fitness journey.
And I’m not just talking about thong leotards…
Cardio is NOT the gold standard for fat loss!😱
When it comes to fat loss, building muscle mass should be your top priority.
Having more muscle increases your resting metabolic rate—meaning you'll burn more calories throughout the day, even when you're not actively exercising. 🙌
When fat loss is your goal, aim for 2-3 strength training workouts each week that prioritize building muscle mass.
Here are 3 great exercises to help you build muscle…
3 Muscle Building Exercises:
- Elevated glute bridges - Do 10-15 reps
- Split squats - Do 8-10 reps per side (perform just basic or staggered squats if these are too hard)
- Bent-over W’s - Do 10-15 reps
Extra tip: Outside of your 2-3 muscle building workouts each week, stay moving and as active as possible everyday. Go for regular walks, take the stairs, etc.
Did You Know...
- Increasing your muscle mass will improve your insulin sensitivity and blood sugar regulation, which is extremely important for experiencing fat loss.
- Muscles also help to decrease joint pain, achiness, and even the risk of injury, allowing you to be more active on a consistent basis (leading to more fat loss).
- You can ditch those fears about “getting bulky”! If one of your goals is to “tone up”, then building your muscle mass is exactly what’s going to accomplish that.
NUTRITION SIMPLIFIED
Wondering if your meals are supporting or sabotaging your fat loss goals?
NUTRITION TIP TO HELP YOU LOSE FAT:
Follow the 90/10 rule
90% of your meals are high in the PRO’s: PROtein (to promote muscle building!) and PROduce (for vitamins, minerals & satiating fiber).
10% of your meals, enjoy whatever you want!
To put this in perspective, if you’re eating 4 meals a day, that’s 28 meals total per week.
So, about 3 meals each week can be whatever you want!
This 90/10 approach acts as a "pressure release valve," giving you planned opportunities to enjoy "fun foods/beverages" without derailing your fat loss progress.
Many people find it especially challenging to eat breakfasts that are high in protein and produce for your meals in the 90%. An easy way to kickstart your day with a PRO-packed meal is by whipping up a delicious smoothie.
Green Breakfast Smoothie
More Pro-Packed Ideas:
- Greek Yogurt w/ Raspberries and Sliced Almonds
- Avocado toast with with poached eggs & bacon
- Cottage cheese with peaches & pecans
MINDSET SIMPLIFIED
When your goal is fat loss in midlife, there’s one thing that makes all the difference between success and feeling defeated - CONSISTENCY.
I know, consistency can feel like a dirty word.
But here's the thing: Consistency doesn't mean you have to be perfect.
It simply means that you continue to show up and do your best with your daily habits, big or small.
Sure, you can get next-day shipping for that new blender on Amazon Prime.
But there's no overnight delivery for healthy fat loss that lasts.
Commit to a plan that’s doable and you can stick with for at least 3 months—and beyond.
That's when you'll start to see and feel real results.
Remember, slow and steady wins over all-or-nothing every time. #TeamTortoise
You’ve got this.
Mindset for weight loss:
“Always something is better than all-or-nothing.”
The Takeaway:
Implement these simple tips every day to help you reach your fat loss goals…
- Focus on building muscle
- Use the 90/10 rule with your meals
- Be consistent - “Always something is better than all-or-nothing”
Start “Laying Bricks” Today
You’ve heard the popular saying “Rome wasn’t built in a day”.
They were, however, laying bricks every single day - for over a thousand years!
It’s another example of how simple things done consistently make the biggest difference.
Stick with it, and it won’t take a millennium for you to lose fat, get stronger, and become more confident in your body.
Fat loss in midlife doesn’t have to feel like a dreaded chore - anyone else loathe cleaning the toilets?! 😂
Additional Resources:
Self Care Simplified podcast
Ep 239: What Exercise Intensity is Best For Weight Loss?
Ep 361: Tips for Weight Loss After 50 - Why Is It SO HARD?
Ep 330: The Suprising TRUTH About Fat Loss - Simple Strategies for a Fitter, Leaner Body in Midlife
SPECIAL RESOURCE
Want a simple, follow-along workout that will help you on your weight loss journey? Here is a 10 MIN full body workout that you can do at home without any equipment. This workout is designed for BEGINNERS, and there’s no jumping!
10 MIN Total Body Metabolic Workout // No Equipment, No Jumping
Until next week... Be strong
| In This Newsletter | |
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Intro |
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Fitness Simplified |
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Nutrition Simplified |
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Mindset Simplified |
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The Takeway |
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Additional Resources |
