Tiffiny Hall breaks it down.
Sometimes it can get a bit frustrating, as it seems when we were 20 years old all we had to do to lose weight was to say “no thanks” to an extra scoop of ice cream or go on the occasional run around the block. But it seems as we get older, it gets harder to shake those pesky, stubborn kgs.
It’s all about how you approach your healthy and happy life as we all get older. It’s always going to be harder as our metabolism slows as we make rotations around the moon, it’s just one of those facts of life.
We know that our metabolism slows in older age, as well as falling estrogen levels during perimenopause and menopause, causing insulin sensitivity. These things in turn make it harder for your body to control the amount of sugar in your blood, affecting our weight loss efforts.
Our busy lifestyles also come with stress and pressures that our 20 year old selves may not have had to deal with. Not to mention that it’s natural to slow down with age and shine a lil less. Sarcopenia, the loss of muscle tissue that occurs as a natural part of the aging process, starts around age 40 and sometimes its hard for your joints to handle every day squats, long bike rides or daily jogs.
Here are some ways to keep fit and happy, even when you’re feeling a little more on the vintage side.
1. Keep It Moving
I am all about resistance or strength training to help maintain muscle as an alternative to joint-jarring runs. Building muscle with a light weight training routine will not only burn calories but also help maintain a resting metabolic rate. The only way to get back the lost muscle is to build it, and the sooner you start the better.
My HIIT (High Intensity Interval Training) sessions on TXO LIFE promote an excess post-exercise oxygen consumption response in your body which refers to the amount of oxygen needed by your body to recover from the exercise. This extra oxygen gives some lovin’ to your muscles, building the tissue stronger and therefore more capable of burning fat and pushing through those fitness plateaus. The more lean muscle you have, the more strength and power you will have in your sport, workouts and life as you get older.
2. Grab a Workout Buddy
Grab yourself an accountability buddy and have someone to workout, motivate and support you. Power in numbers! Chat to friends or join the TXO Life community of women who are in the midst of their health and happiness journey and see if they have any tactics to help inspire you. Incidental exercise is always a winner: get the hubby to help fold the laundry as you lunge together, or grab the fam for an evening nightly walk.
3. Bump Up the Protein at Breakfast
Protein is a super nutrient when it comes to weight loss as it is digested more slowly than carbs and helps to keep the hormonal systems that control our appetite and fat burning hormones regulated. Aiming to consume at least 20g of protein at breakfast via a couple of eggs, a protein shake like Get Up and Glow, some baked beans or some thick natural yoghurt to kick start metabolic rate for the day, and keep us full and satisfied for at least 3-4 hours so that we are less tempted by high fat treats and snacks throughout the morning.
4. Don’t Skip Meals
Skipping meals will mess with your metabolism. When you skip meals, your body is telling you to hide and store those calories away instead of burning them. Skipping meals means you’re more likely to have a blood sugar crash and may leave you reaching for the cookie jar in the afternoon.
5. While You’re in the Kitchen…
Introduce more anti-inflammatory foods into your day to day diet. Foods high in omega 3s along with garlic, turmeric, cocoa, tea and berries will help your weight loss journey, keeping you fuller for longer and limiting those nagging hunger pains. Dial up the fibre to help combat the bloated belly and sluggish digestion that often accompany hormonal changes, like menopause.
6. Treat Yourself – But Choose Wisely!
I’m sorry to tell you, but it’s time to be choosy with your treats. It’s not about never enjoying an indulgent moment, it’s about saving it for a special moment and mindfully enjoying each bite.
One thing to keep in mind as you get older? Alcohol counts as a treat as well, just make sure you’re keeping an eye on your pouring size. You’re allowed to enjoy the occasional glass with dinner, it just means you should skip out on that dessert.
7. Live Mindfully
A happy mind equals a happy body. It’s time you reconnect with your body and your mind. It’s amazing the relationship between our physical health and our brains and what we can achieve. Mindfulness is a practice of being in the present moment, being aware of emotions and thoughts while keeping calm.
Source @womenshealth.com.au: Read more at : womenalive.org