Many of my post menopause clients have the goal of weight loss, and if you’re like them (and me) you’ve tried multiple diets and exercise plans. You’ve lost weight in the past, but always seem to put it back on and have found that it’s more challenging to lose weight post menopause. And you’re not wrong, it is more challenging as we get older due to body composition changes, change in hormone levels, stress factors, if your lifestyle has become more sedentary, and if you take certain medications for blood pressure, diabetes, or antidepressants.
I have tried crash diets, which do get rid of weight, but if you are not getting the right nutrients to sustain muscle then those diets will inevitably cause you to lose that metabolism-boosting muscle along with fat. The other problem with many popular diets (such as eliminating or drastically reducing entire nutrients or relying on pre-packaged food) the intuitive part of eating is never realized as a habit. Once you go off those unstainable diets, the weight comes right back on and if you haven’t maintained lean muscle mass, your metabolism becomes compromised. By learning how to create a balance between nutrition and how different food makes me feel, I learned to enjoy every meal and teach my clients the same process.
I’ve also done hours of joint-jarring, boring cardio thinking maybe I’ll just burn away extra calories. But I’ve done the calculations and would have to run on the treadmill at full speed for 60 minutes every single day to lose a pound per week. My knees couldn’t hold up with that pace and neither could my mind! I’ve also walked into a gym feeling intimidated by all the equipment, afraid to get hurt, and even worse, been afraid of getting bulky if I picked up a dumbbell. I have been at the back of aerobics classes feeling completely uncoordinated with two left feet. Then I hired a personal trainer and it was the best money I ever spent. She helped me create a sustainable and safe routine of cardio, mobility and resistance training that helped me to lose weight, get stronger and feel my best. We all know exercise is important, and having a coach or trainer can guide you through the tangle of fitness options, encourage you to stay focused or to try new things, and create a plan to meet your specific goals.
Rest and recovery is really where the magic happens. Sleep and rest are vital for health and wellbeing. Countless studies have shown that sleep aids in a range of health issues including heart health, mental health and cognitive function, supports our immune system and a healthy weight. Research shows that sleep deprivation can be linked to obesity.* And remember the part about running on a treadmill at full speed for an hour every day? After running myself ragged, my evening was spent binge watching trashy dramas until 11pm (okay, often much later than that, and with a pint of ice cream), eventually heading to bed with my cellphone in hand, and then wonder why I would toss and turn feeling wired into the wee hours. Unfortunately, many of the clients I’ve worked with have done the same, but there is hope and we are able to create sustainable exercise routines with activities for the body to recover and positive habits for better sleep hygiene and good rest.
To tackle the multi-faceted reasons for fat gain, we must take a multi-faceted approach to make fat loss easier and lasting.
The 3 tools I use with my clients who want to lose fat are those in my
WIN the Day toolbox!
W – Weightbearing exercise
The old saying “if you don’t move it you lose” is so true. If you want to stay strong, mobile, flexible, and maintain stamina, you’ve got to stay physically active. Weightbearing exercise is one of the best things you can do to support bone health and stave off osteoporosis, build strong muscles and a lean body, improve cardiovascular health and hormone regulation. Weightbearing exercise is everything from walking and dancing, hiking and tennis, Tai Chi and yoga, using resistance bands and dumbbells. Anything that gets your body moving under gravity! I love helping my clients create sustainable exercise plans with both structured and lifestyle activities that they enjoy.
I – Intuitive living
There is no cookie-cutter plan that works for everyone. As we spend more time in our body, survive injury and disease, live through changing circumstances, try new foods and activities, we learn what works best for us as an individual. Being intuitive to your feelings and what your body needs is part of creating an exercise, recovery, and nutrition plan that works for your lifestyle and uniqueness.
Intuitive living is often thought of as being in-tune with your instincts and following your “gut.” But I also believe it is having awareness of your feelings, both physical and emotional, and honoring those feelings. According to the Oxford dictionary, the definition of being intuitive is being "able to understand something by using feelings." It’s being intentional with your actions, especially regarding your integrity and for reaching your goals. Intuitive living is using self-reflection, mindful eating practices and being intentional with daily activities; this will enable you to realize and achieve your goals.
N – Nourished body and soul
My philosophy for nutrition is to focus on clean eating and planning meals around protein, vegetables and flavors that are delicious. Part of creating lasting habits to support your health is taking notice of how different foods make you feel. Nutrition is finding what works for you to have balance and flexibility for a positive relationship with food, so you enjoy every meal.
Rest is a key element of a nourished body and soul. There are two components of rest: The first is a regime of different activities to prevent injury and promote physical balance. The second component is adequate sleep, essential for health and wellbeing.
If you’ve decided it’s time to lose weight or have hit a plateau in your weight loss efforts, applying my WIN the Day philosophy for making sustainable lifestyle choices can be the key to your success. The three tools to utilize everyday are Weightbearing exercise, be Intuitive to your needs and feelings, and Nourish your body and soul with nutrition and rest.
Research Articles
Cooper, C.B., et al. (2018). Sleep deprivation and obesity in adults: a brief narrative review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/
Jensen, M.D. and Palmer, A.K. (2022). Metabolic changes in aging humans: current evidence and therapeutic strategies. https://www.jci.org/articles/view/158451
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