Midlife is a time of transition for many women, and one of the most common goals during this time is to lose weight. Unfortunately, it can be difficult to know what the best course of action is to take when trying to slim down. Many women make common mistakes that sabotage their weight loss goals without even realizing it. In this blog post, we will take a look at five common mistakes midlife women make while trying to lose weight, and how to avoid them.

1) Not Lifting Weights

As women over 45 or over 50, we tend to focus on cardio as the main form of Exercise to lose weight. However, neglecting strength training can be a weightloss mistake. Many women worry about getting bulky, but building muscle actually helps you burn more calories at rest, resulting in greater fat loss.

In fact, a study conducted by Harvard researchers found that women who lifted weights for 20 minutes per day, gained less belly fat over time compared to those who did not. Furthermore, strength training can also help prevent osteoporosis, a condition common among women in midlife.

Don’t be afraid to incorporate strength training into your exercise routine. Start with bodyweight exercises like push-ups, squats and lunges, and gradually progress to using weights or resistance bands. Consult with a certified personal trainer to help you design a program that’s safe and effective for your fitness level. In the FASTer Way to Fat Loss we have you covered with 3 days of strength training for all levels.

If you’re trying to lose weight as a midlife woman, don’t forget about the importance of strength training. It could be the missing piece of the puzzle in achieving your weightloss goals.

2) Not Eating Enough Protein

One weight loss mistake that many women tend to make is not eating enough protein. As we age, our bodies require more protein to help build and maintain muscle mass. Unfortunately, many women fall into the trap of relying on low-calorie diets and may end up consuming too little protein as a result.

Why is protein important for weight loss? First, protein helps us feel fuller for longer, which can prevent overeating and snacking between meals. It also helps preserve muscle mass, which is important for overall health and metabolism. Without enough protein, the body may start to break down muscle tissue for energy, which can slow down our metabolism and make it even harder to lose weight.

So, how much protein do you need? It depends on your weight, activity level, and other factors, but most experts recommend that women aim for at least 0.8 grams to 1.2 grams of protein per kilogram of body weight per day. For a 150-pound woman, that translates to about 54-85 grams of protein per day.

To get more protein in your Diet, try incorporating lean protein sources like chicken, fish, tofu, beans, and eggs into your meals. By prioritizing protein in your diet, you may find that you feel fuller, more satisfied, and better equipped to reach your weight loss goals.

3) Not Getting Enough Sleep

Another mistake is not getting enough sleep. Sleep is crucial for weight loss because lack of sleep can lead to an increase in cortisol levels, which can cause weight gain. Cortisol is a stress hormone that is associated with increased appetite, cravings for unhealthy foods, and decreased metabolism.

In addition, lack of sleep can directly impact two key hormones that regulate appetite: leptin and ghrelin. Leptin is responsible for signaling the brain when the body has had enough to eat, while ghrelin is responsible for stimulating appetite. When we don’t get enough sleep, our leptin levels decrease, and our ghrelin levels increase, causing us to eat more and feel hungrier than usual.

To avoid sabotaging your weight loss goals, aim to get at least seven hours of sleep every night. Establish a regular bedtime routine, avoid caffeine and alcohol in the evening, and create a comfortable sleep environment. If you’re having trouble falling asleep, try relaxation techniques such as deep breathing, Meditation, or Yoga. Remember, adequate sleep is just as important as diet and exercise when it comes to weight loss.

4) Eating Too Much Sugar

Another weight loss mistake that midlife women tend to make is consuming too much sugar. As we age, our bodies become less efficient at processing sugar and it can lead to weight gain, inflammation, and even chronic health problems like type 2 Diabetes.

It’s easy to indulge in sugary treats, but it’s important to remember that they offer little nutritional value and can wreak havoc on our bodies. The American Heart Association recommends that women over 50 should limit their added sugar intake to no more than 6 teaspoons per day.

So, if you’re over 45 and trying to lose weight, be mindful of how much sugar you’re consuming. This means checking food labels, avoiding sugary drinks, and limiting processed foods. Instead, opt for whole foods that offer natural sweetness like fruit, or indulge in a small serving of dark chocolate as a treat.

Remember, it’s all about balance. Cutting out sugar completely isn’t necessary, but consuming it in moderation can help you achieve your weight loss goals and maintain a healthy Lifestyle.

5) Skipping Meals

Here is the 5th weight loss mistake that many women over 45 make. Skipping meals. It may seem counterintuitive, but skipping meals can actually slow down your metabolism and hinder your weight loss goals. Your body needs fuel to function and build muscle, and by depriving yourself of this fuel, you’re essentially using your muscle as fuel instead. This can lead to a loss of muscle mass, which in turn can slow down your metabolism even further.

Additionally, skipping meals can cause you to overeat later on in the day. When you’re starving, you’re more likely to reach for unhealthy snacks or indulge in larger portions than you would have if you had eaten regularly throughout the day. This can lead to weight gain, not weight loss.

If you’re someone who regularly skips meals, try to make a conscious effort to eat three meals a day with a healthy snack in between if needed. This will keep your metabolism running smoothly and prevent you from feeling ravenous later on in the day. It’s important to fuel your body with nutrient-dense foods and to not deprive yourself of the energy your body needs to function properly.

Overall, skipping meals is a weight loss mistake that many midlife women make. By prioritizing your health and nourishing your body with the right foods, you can set yourself up for success in achieving your weight loss goals.

Conclusion

Are you guilty of any of these mistakes? It is ok! You can definitely learn, change and pivot! If you need help schedule a free 30 min consult with me www.callwithamy.live

Originally Published on https://amykwilson.com/blog

Amy K. Wilson Board Certified Geriatric Pharmacist

Amy Wilson is a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach using the FASTer Way to Fat Loss platform, who is disrupting the diet industry and helping her clients take their health back.

Amy's mission is to empower and equip her clients to take charge of their health and find balance in their lives. With over 30 years of experience, Amy specializes in developing individualized health plans that navigate through her client's individual barriers, allowing them to be successful in their efforts.

Amy is passionate about helping people prevent and reverse diseases with nutrition and fitness. Through her personal and professional experience, she has seen first hand how diet and exercise can change a person's life, and how the right nutritional program can be the key to improving their health and fitness. She has seen her clients reverse their pre-diabetes, diabetes, high cholesterol, and more. She is driven to help her clients feel in control of their body and mind, while no longer feeling enslaved by their scale.