Summary of Are You Making These Mistakes? by Metabolism and Hormone Support for Women:
*Are You Making These Mistakes? Metabolism and Hormone Support for Women
Are you doing all the things, but not seeing the results you desire? If you’re a woman going through perimenopause, the onset of menopause, you may be facing unique challenges when it comes to achieving and maintaining optimal body composition. As we age, muscle mass tends to decline, our overall activity levels may decrease, and we often prioritize the needs of others over our own health. It’s no wonder that many of us struggle with weight loss plateaus or resistance during this time. But don’t worry, it’s figure-outable. If you’re not seeing the results you want, such as getting leaner and building more muscle, then you are likely making some common mistakes with your nutrition, lifestyle, and training. Let’s dive into these mistakes and explore some simple solutions to help you stop spinning your wheels and start seeing real results.
Mistake 1: Too focused on eating “low-calorie” and “low-fat” foods
Yes, calories do matter, but solely relying on low-calorie foods may leave you feeling unsatisfied and ultimately lead to more cravings for carbs and sugar. Instead, focus on incorporating foods higher in protein and healthy fats into your diet. A piece of dark meat chicken or a salad with six ounces of steak will provide more nutrition and satiety than a rice cake or a protein-lacking salad. By prioritizing protein and fat, you’ll fuel your muscles, aid in recovery, and feel more satisfied after meals, reducing the urge to snack unnecessarily.
Mistake 2: Too much focus on “eat less, exercise more”
Many of us fall into the trap of excessively restricting calories in an effort to lose weight. However, this approach can backfire and hinder your progress. A large calorie deficit often leads to increased hunger, making it more likely that you’ll overeat or binge. Additionally, severe calorie restriction can cause muscle loss along with fat loss, resulting in a less desirable physique. Furthermore, your metabolic rate can slow down, leading to frustrating plateaus. Instead, consider incorporating calorie cycling or reverse dieting to restore hormone balance and metabolic health. These strategies can help you break through plateaus and achieve long-lasting results.
Mistake 3: Not moving enough
Regular exercise is essential, but it’s important to remember that being active throughout the day is just as crucial. Even if you hit the gym most days of the week, being sedentary for the remainder of the day can significantly impact your calorie expenditure. This is closely related to the “eat less, exercise more” mindset. Prolonged calorie restriction can unconsciously lead to decreased movement, such as less fidgeting or blinking. To overcome this, strive to find an optimal balance between calories consumed and calories burned. Incorporate movement into your daily routine, whether it’s taking a walk during breaks or doing household chores. Every bit of activity adds up and contributes to your overall calorie expenditure.
Mistake 4: Crap thinking
Negative self-talk and self-sabotaging thoughts can be major roadblocks on your journey to achieving your desired body composition. Thoughts such as “I don’t have time for this” or “Everything I do doesn’t work, so why bother?” can leave you feeling defeated and unmotivated. If you continuously think this way, it’s likely that your actions will align with your negative mindset, causing you to revert to old habits that don’t serve you. It’s essential to challenge and reframe these thoughts. Instead of focusing on what you don’t have or what hasn’t worked in the past, shift your mindset to be more supportive and empowering. Remind yourself of your capabilities and the progress you’ve already made. Believe in yourself and choose actions that align with your goals.
A Fresh Perspective and Simple Solutions
Now that we’ve identified some common mistakes, let’s explore some simple solutions to help you overcome these obstacles and start seeing real progress:
1. Prioritize protein and healthy fats in your diet: Opt for foods that provide both satiety and nutrition. Incorporate lean meats, fatty fish, nuts, seeds, avocados, and olive oil into your meals to support muscle growth and recovery.
2. Find your personal calorie balance: Instead of extreme calorie restriction, consider calorie cycling or reverse dieting. These approaches can help restore hormone balance, increase metabolic rate, and break through plateaus.
3. Stay active throughout the day: Make an effort to move more, even if you exercise regularly. Take breaks to stretch or go for short walks, incorporate household chores into your routine, or try desk exercises to increase your overall calorie expenditure.
4. Cultivate a positive mindset: Challenge negative thoughts and replace them with empowering beliefs. Celebrate small successes and focus on the progress you’ve made rather than dwelling on setbacks. Surround yourself with supportive people who encourage and uplift you on your journey.
By addressing these common mistakes and implementing these simple solutions, you’ll be well on your way to achieving optimal body composition and reaching your goals. Remember, it’s a journey, and progress takes time. Stay committed, be kind to yourself, and enjoy the process. You’ve got this!
If you’re looking for additional support, consider joining my closed Facebook group, “Metabolism and Hormone Support for Women,” where you’ll find a community of like-minded individuals working towards similar goals. Additionally, if you’re interested in personalized guidance, I offer one-on-one coaching to help you navigate your unique challenges and achieve lasting results. Let’s embark on this journey together and unlock your full potential!
_____________________________________________
Note: This blog article does not provide medical advice. Consult with a healthcare professional before making any significant dietary or lifestyle changes.
