Every Woman Needs to Know This

Why losing weight after 40 is like pushing a rock uphill.

Today I received a message from a friend, who said to me:

"I think I'm broken.  I've been working my ass off, working out for a month, eating and drinking in moderation, trying to be healthy.  I just weighed myself and I haven't lost an ounce.  Do people lose their ability to drop weight?"

Short answer, "Yes".

Longer answer, "Especially, yes, if you're a woman."  But, ALL women, of ALL AGES, need to know this, because ALL women are going to get older.  And, what we have to understand, is how our bodies change as we get older.  Once we understand what happens to our bodies, we can adapt our habits and lifestyle to maintain a healthy weight.

First, let's understand what happens to a woman's body as it gets older.

ESTROGEN

Estrogen is the primary female sex hormone, and with perimenopause and menopause, women can expect a drop in estrogen production.  Estrogen is produced by the ovaries primarily, and by the glands and liver, in much smaller amounts. Estrogen is even produced by fat cells.  This may explain why women tend to gain a few pounds through this phase of life.  

Think about it...the more fat you have, the more estrogen your body may produce.  This could be your body's way of trying to maintain proper estrogen levels, picking up the slack when the ovaries' production of estrogen decreases.

STRESS

Stress hormones (cortisol) block weight loss and in fact, add fat to your belly as a "layer of protection" to your vital organs.  

Think about it...the most important organs in your body are in and around your midsection.  By adding a layer of fat around the midsection, your body is protecting itself from harm, in this case, stress.  This is your body's way of trying to save your life.  

LIFESTYLE

Your metabolism may slow down, but this could be because of both hormones as well as lifestyle choices.  As we get older, we have "more on our plate", devoting time to families, careers, and social activities and less time devoted to regular physical activity.  

Think about it...are you as active as you once were, say, at age 25?  35?  45?  Is it possible that you're just not working out as hard as you used to?

AGING

Aging affects everybody differently, but it's a fact that our bodies will decline.  With aging, comes decreased heart function and muscle mass, both of which will lead to an increase in weight, typically followed by chronic disease such as high blood pressure and diabetes.  Individuals who make good lifestyle choices (physical exercise, sound nutrition, and low stress), can expect to slow down the aging process.  Individuals who don't take care of their bodies (from their early twenties through mid-life), can expect to accelerate the aging process.  

Read my previous blog entry on Fitness Beyond 50 - what happens to our bodies and what you can do to live longer and healthier!  (When you click on the link, you can download the free pdf handout used in my seminars.)

Now, let's do something about it! 

Here's a short list of what I recommended to my friend today, and what you can do to increase your metabolism and potentially, shift from weight gain to weight loss (or maintenance).

TOP FIVE LIST OF WAYS TO SHIFT YOUR METABOLISM

1. Weight train.  Lift weights regularly.  One pound of muscle burns 3x more calories than one pound of fat.  If you're just starting out, lift enough weight to do 15 repetitions and 2 sets.  (Check out the 365fitt 10-Minute Workouts for basic strength training.)  Aim for 2-3x/week, 10-15min/day for beginners; 2-3x/week, 30-40min/day for intermediate/advanced.
2. Eat 100 calories less a day.  Choose ONE thing that you can reasonably and realistically change and expect to maintain that change.  (For example, eliminate the butter on your bread, the cream in your coffee, the second slice of bread from your sandwich.)  Decreasing your caloric consumption by 100 calories a day can potentially save you 10 pounds in one year!
3. Exercise an additional 30-60 minutes each week. 
4. Increase the number of steps you take to a MINIMUM of 10,000/day.  If you're not seeing any change, increase it to 13,000 steps a day.  Or, increase the intensity of one of your workouts.  A heart rate monitor or activity tracker is an excellent way to track your intensity.
5. Decrease your stress.  Identify and address the stressors in your life, and resolve to deal with them in a healthy manner.

Living 365fitt beyond age 50!

Kathy

Kathy Kent is a nationally acclaimed speaker on women's health and fitness issues.  Her company, 365fitt, provides consulting and training services to corporations, communities and individuals seeking a healthier lifestyle.  Her book, Living 365fitt, A 12-Week Program to Lifestyle Wellness, and accompanying webinars, provide sound information on physical, nutritional and emotional lifestyle changes for better fitness.  

Contact Kathy for more information at kathy@365fitt.com.  

Weight Loss Then and Now

What You Should Know Before You Eat Your Way To a Slimmer Body.

These are the words from Gloria Marshall, one of the first nationally recognized weight loss programs in the country. The company, called Gloria Marshall Figure Salons, was based out of California and was one of the first companies to create computer generated customized programs for their clients.  The management team consisted of an authority on diet and nutrition, a medical doctor, and a computer programmer.  With 10 years of combined experience in the field of "ladies figure control", Gloria Marshall set out to create "reducing plans" for tens of thousands (millions?) of women.  Their individualized program was called the Personal Slim Plan.

I recently came across one such Personal Slim Plan (PSP) designed for one woman in the late 1970's.  Let's take a look at the good and bad, shall we?  This could be interesting.

Image 1

In Image 1, I'm not happy with the reference to "slim figure" in line 3, although "slim figures" were definitely the goal 40 years ago.  I think everyone was focusing on the images of Twiggy and Janice Dickenson on the covers of Vogue.  I feel better about their recommendation to this woman to continue her activities, in addition to what is recommended by her PSP.  Finally, I support Gloria Marshall's guidance to review the PSP with a personal physician; all good advice today (except for the reference to "slim figure".

Image 2

 When reading paragraph two on Image 2, I'm happy that they addressed the issue of habits, although it does sound a bit like a "disclaimer".  Being overweight for a long period of time does make it harder to change habits, and yes, it does take persistence.  By the way, the process of re-educating the body and mind is exactly what is addressed in my book, Living 365fitt.  When you've been sedentary for a period of time, the recommendation is still the same today as it was 40 years ago - gradually increase your time and effort.

Image 3

The first paragraph of Image 3 begins to address the fact that with increasing age (and, not addressed, possible yo-yo dieting), it does become harder for a woman to lose weight.  The PSP also addresses that as you lose weight, your caloric requirements will also decrease (i.e. it takes less energy to move a smaller mass).  In the second paragraph, the plan gives the woman a "don't give up…you may not have succeeded in the past, but you're going to succeed this time, once and for all".  That's right, a positive attitude and perseverance are key!

Image 4

Woah:  get ready for this doozy!!!  "The diet we have prepared for you is low in calories (duh, no surprise here!), and is also low in fats and carbohydrates."  And, it may also be vitamin deficient.  You know, I can read the writing on the wall.  My guess is that this woman, who was on a calorie restricted diet, was left unsatisfied and hungry, which most likely, led to binge eating, low self-esteem, and likely quitting the program.  Nothing has really changed.  What has ensued in the following decades and continues today are the "trendy" diets:  low fat, low carb, Paleo, Atkins, South Beach, all missing vital nutrients in one or more aspects.

Image 5

Image 5 lays down the law:  no alcohol.  Why?  Because alcohol has calories (empty calories) and in order to stay within the "low calorie" program, you'd have to give up something of nutritive value.  Many people don't count alcohol when they "diet", and therefore, don't lose weight.  When the scale doesn't move, you get frustrated, and give up on the diet.  And, while I do agree that giving up alcohol is probably the easiest way to lose weight, a program of reducing alcohol, instead of eliminating it, might have better satisfaction and results in the long term.

Image 6

Image 6 attempts to nail it, but misses the most important point.  While it is important to track your weight (for various health reasons), it is not and should not be the biggest focus or barometer of success.  What about the health benefits, like reducing blood pressure, diabetes, or ankle swelling or indigestion?  What about "feeling better" and having more strength and energy to do daily activities?  In Living 365fitt, Chapter One, we talk about the Baseline Assessments, because you have to know where you are today, so you can chart progress.  In my book, Chapter Three, I discuss what's really important to track, and that's your activity, nutrition and emotions.  Once you have a record of your exercise, food and emotions, you can begin to make correlations between what's working for you and what's not.  If you don't see any change, you can go back and look at your logbook, and see why.  Contrary, you can go back and see what made the difference in your success.

Stay tuned to next week's blog, "Getting Diet Ready", where I look into this vintage Personal Slim Plan's diet plan and advice.  This should be really interesting.

In the meantime, I'd like to offer you a free podcast, introduction to my book, Living 365fitt, A 12-Week Program to Lifestyle Wellness available on my website at:

For more information on the Living 365fitt Program, visit my website. 

Living 365fitt, A 12-Week Program to Lifestyle Wellness is available on Amazon.

Kathy Kent is author of Living 365fitt, A 12-Week Program to Lifestyle Wellness and the 365fitt 10-Minute Workouts.  365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

365fitt Nourishment 30 Day Challenge

The Truth about Amberen (TM), Menopause, and Belly Fat

I'm going to pull my hair out if I can't start changing what I hear.  I just  can't help but comment on this because I've been hearing about it on TV, on the radio, and in magazines:

WANTED:  Menopausal women who want to lose that stubborn belly fat.

And I read this on the official website for Amberen:

"I lost tons of weight, I'm slim, I feel more feminine, I feel more sexy, I have more energy, and I'm just happy!"

 Amberen hit the market in a big way in 2012.  And their marketing campaign is serious.  They are spending millions of dollars on the fact that women are not happy after menopause.  They are depicting us as unhappy, not "feeling sexy", fat (especially in the belly), tired women.  It makes me sick.  Now, comes along Amberen, a pill that makes you thin again.  Amberen helps get rid of belly fat.  Amberen helps with menopausal symptoms like hot flashes and low libido.  If you're a menopausal woman, you can probably relate.  But, alas!  We finally have a pill to make us happy!  This "magic pill" will melt away belly fat!  It will increase our libido and make us feel happy!  It will give us our femininity and our energy back!  Hallelujah!

So, buy your 30 day risk free trial and you get:

• 30 day supply of Amberen
• Weight Loss Guide
• Amberen Diet Menu
• Weight Loss Consultations (with expert nurses)
• (and of course...you may be automatically signed up to receive Amberen at regular intervals on a pre-pay basis...watch out!)

Wait a minute...there's a weight loss guide?  And there's a diet menu?  Holy smokes!  You mean I might actually have to change my lifestyle and change the foods that I eat (and perhaps the quantity as well)?  Yes, that's right!  In order to lose the belly fat, you must take your "magic pill" AND subscribe to a weight loss guide and diet.

Well...should I say it now, or should I say it later?  DUH!!!

Of course you should adhere to weight loss guidelines and a "diet" (which, if you ask me, I'm going to say, just switch to healthier foods and regular exercise).  In fact, you could just read the weight loss guidelines and the diet menu AND NOT TAKE A PILL - AMBEREN - and you would probably still lose weight and most likely the belly fat too.  It's called changing your lifestyle!

You see...what the makers of Amberen have done is one of the oldest tricks in the book.  They have sold you (menopausal women) a "magic pill" that will make you happy, slim and sexy!  And, because it's a "magic pill", not just a program, they can charge you money and make millions of dollars!

Read all their studies and their testimonials and even the ingredients and you won't find anything new.  There have been "remedies" for menopause for years:  drink more water, wear lightweight clothing, decrease intake of caffeine and alcohol, and add a variety of herbal medicinals, some with proven effects.  

In the end, menopause is a state of life.  It is merely the end of our child-bearing years:  part of the cycle of life.  I can't argue that the loss of estrogen can indeed put fat where we don't want it (your belly):  that's documented science.  However, we need to find other ways to be happy instead of focusing on belly fat!  Don't spend your money on a pill that probably won't work without a weight loss guide and new diet.  Instead, accept your body for what it is, it is not your soul, just your body and we love you for who you are. I've barely touched the tip of the iceberg, but I feel that a weight has been lifted off my chest.

If, however, you want to change your lifestyle, you better be prepared to put in some hard work, physically, nutritionally and emotionally.  Shamelessly, I will plug my own "Change Your Lifestyle:  Change Your Weight" program, an 8 week Email/Video program with optional phone coaching that can help you reach the same goal WITHOUT A MAGIC PILL!  You will have to actually put in some work and change your current habits in favor of healthier choices, but the choice is ultimately yours.

A "magic pill", or a lifestyle change.  Live 365fitt!

Look What I Found On The Web: ME!

So, I'm surfin' the web, checking myself and 365fitt out to see where we populate in the google search engine, etc...and I came across this link.  Now...how did that happen?  Check out the video.  I'm finding out lots of other things and I'm learning that it has a lot to do with "tags".  For instance a weight loss supplement had a link to Change Your Lifestyle:  Change Your Weight program.  Well, you can be sure that I do not endorse supplements at all.  Guess I'm still learning!

Change Your Lifestyle: Change Your Weight

So this was a big week for 365fitt, launching my website, and the first program promotion,  Change Your Lifestyle:  Change Your Weight.  For so many people, the goal is weight loss.  In reality, the result is weight loss, when the goal is changing your lifestyle.  By simply refocusing our attention on the correct goal, our lifestyle, the weight seems to simply melt away.  A healthy lifestyle for most people involves moving your body with regular amounts of various physical activities.  A healthy lifestyle involves eating nutritious, satisfying meals with a focus on eating to live, not living to eat.  A healthy lifestyle involves daily meditation to reduce stress and improve emotional well-being. Integrating changeAll of this takes time, which is why we do this together over 8 weeks. 

In this 8 week email/video program, you will receive 3 emails/videos a week focusing on physical, nutritional and emotional awareness and habits.  These emails/videos are content rich and full of learning, tips and motivation to get you refocused on a healthy lifestyle. In addition, you have double the opportunity for personalization.  I offer phone coaching in 15 minute increments or in packages to fit your budget and schedule.  (Phone coaching has actually been studied and individuals who were in contact via phone with a coach on a regular basis lost more weight and kept it off than individuals without a phone coach!)  Secondly, any questions you might have on a week to week basis, or about any one of our emails, can be answered through the blog so that everyone can learn from each other.  I will post answers and video demonstrations here.  (For instance, you say you don't know what a plank is?  I'll demonstrate it and post it here!)

What have you got to lose?  Umm...5 pounds, maybe?  Whatever you need to lose, give it a try!  If you pre-order now through September 1, you will receive 50% off, regularly $29.95, now just $15.  Check it out here! 

Questions?  Let me know!