Nothing has Changed but the Weight Gain is Real. WTF?
Nothing is simple during the o-pause stage of life. You may be one of the few lucky ones who experience zero to mild symptoms (secretly I’m so jelly of you), but for the majority of us in Midlife it is the most challenging time of life, to manage.
The number one complaint clients present with: “I’m still working out at the gym (or at home) x 3 times a week. My nutrition hasn’t changed, I still follow (loosely) the 80/20 rule, but I’m still gaining weight. What is happening to me? Why is this happening to me?
Trust me, you’re not doing anything wrong. Your body is undergoing significant hormone changes with the big one, a decrease in estrogen levels. This drop negatively impacts your metabolism, slowing it down and increases fat storage particularly around your abdomen. I know right…..lucky us!
Not to forget stress and lack of sleep, which are common symptoms during o-pause, which collectively impact weight gain. Stress can lead to emotional eating and depression which keeps us immobilized on the couch. Lack of sleep drives exhaustion which is the opposite of motivation.
My approach as an IIN certified health coach, to gain control over weight fluctuations, is keep it simple.
Forget counting calories. Start striving for a daily protein goal (note this goal is unique to everyone), supported with wholesome dense nutritious food such as vegetables, wholesome legumes (chickpeas, black beans, peanuts, etc), seeds and healthy fats. And while you’re at it, throw away the scales. Instead of weighing yourself daily (causing stress & self loathing), journal how you’re feeling intrinsically in your body for 30 days. Try it, it’s only 30 days.
Muscle mass is the key to maintaining a healthy body weight. Muscle mass is metabolic tissue, which burns energy at rest. We need more muscle mass and less fat tissue in our bodies to support the loss in hormone production. Start interviewing fitness instructors, find someone who speaks your language, create a strength plan, start small and commit to 30 days. Be ruthless in your commitment.
How do you manage the stress in your life? What actionable steps do you take to reduce stress? If you need to identify your stress triggers, work with a health coach to create tools in your kit bag to manage triggers.
Sleep is rough during Midlife. Hormone disruption, exhaustion, anxiety and feeling sore from strength training, all shape your motivation to consistently show up and execute your midlife action plan. Developing, a consistent sleep routine is key in sleep management. Meditation, journaling, yoga, breath work, supplement support, are all tools to help improve the quality of sleep. Not sure where to start, ask me how.
Uncontrollable weight gain during Midlife does not have to be, but it’s going to take commitment and actionable tangible steps on your part. As a woman in perimenopause, it is absolutely worth your time and focus. Following a Midlife plan, that meets you exactly where you’re at, that provides a framework of success, even when the day goes belly up, is EVERYTHING in weight management.
In Midlife, it’s not the number on the scale, it’s all about how you feel, in your body.
Questions, ask away below.
With all my love, Jessica
