3 TOP Components for WEIGHT LOSS
#1 COUNTING CALORIES AND MACROS
The first thing I have all my clients do is keep a food log. Logging your food is one of the most important component of weight loss. Figure out what a safe calorie deficit is for you.
Find your Calories Deficit Target:
The only way you will lose weight is through CONSISTENTLY being in a calories deficit. It doesn’t matter if you are Vegan Paleo, Keto, or following some Hollywood Diet… it comes down to consuming less calories than your body needs.
A simple formula I use is taking your goal weight (in pounds) and multiplying it by 11-12.
Find Your Protein Requirements:
Vegetarian might find it easier on the lower end of this range.
If you track one thing...track this macro - your protein grams.
Turns out, after you hit your 30's, your metabolism begins to slow down, which means your body is burning almost 200 less calories a day by the time you're 50. (If you haven’t done any exercise to prevent this) This is one of the reasons to track your calories in the beginning- most people don’t have a clue what they REALLY consume!!
The truth is, you don’t have to exercise to lose weight. But, this approach isn’t optimal for overall health or aging well. Counting your calories and macros is essential for weight loss yet it takes more than that to be strong and healthy. As we age we need more.
The easiest formula is to multiply your goal bodyweight (in pounds) by .7-1 to find your protein goal in grams. I always have aimed on higher end of this range.
#2 BUILDING STRENGTH
As if a slowing metabolism wasn't enough, after 30 you also start losing about half a pound of your calorie burning muscle tissue each year (and at 50, that rate doubles!)...not exactly a recipe for a slim waistline!
Strength training is the best exercise you can do, no matter your age or whether you are trying to lose weight. It’s the # 1 defense against aging. In the gym or your home incorporating some routine that involves strength training will give the most return on investment, including denser bones, stronger ligaments and tendons, better posture. Most importantly in regards to weight loss- more muscle burns more calories! Strength training is a great way to burn calories and fire up your metabolic rate for the day.
Your strength has a direct effect on how you interact with your environment. The stronger you are, the easier daily tasks become, such as climbing the stairs, carrying bags of groceries and working in the garden.
Strength train for the future: Preserving muscle for your 50s and beyond will help delay the need for assistance with everyday activities. Did you know that many people who have to check in to assisted living homes do so because they are unable to get off the toilet, open a door or dress themselves? Muscle is what keeps us moving, and it needs to be fed a steady diet of weight training.
#3 PUTTING IN THE CARDIO
Cardiovascular exercise is often thought of by the mainstream media and even some doctors as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list.
I’m all about being balanced, so every single one of my clients does some sort of conditioning work, whether it’s walking,running on a treadmill, riding a bike or hiking. I suggest twice-weekly sessions of 20-40 minutes of movement ... in some individuals high-intensity interval training- others may opt to do low-intensity, steady-state cardio. It’s the perfect place to start if you are new to the exercise game or in the early stages of losing weight. Walking or using a recumbent bike are also acceptable for such workouts.
Most people don’t think much of it, but walking is really one of the best physical activities. It will help you lose weight, while keeping your overall health in check. If you do it correctly, you can lose up to a pound a week, which is certainly more than you’d really lose with a diet and hitting the gym.
How much should you walk to lose weight?
It depends on your pace – usually, we lose 100 calories per mile:
* 100 calories = 1 mile = 2000 steps
* 1 pound = 3500 calories
* 500 calories a day = one pound per week of weight loss = 10 000 steps
📣Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Good health comes at a cost: time, energy, money, sacrifice and hard work!
It's About Choices That Fit Your Life
Diva Over Fifty isn’t a boot camp, a starvation diet, or gimmick.
It’s about your choices and your program customized for your life.
There’s only one “you” and no program fits everyone.
Want the roadmap to longevity, beauty and mindfulness?
Together we can make the SHIFT
TO BECOME AGELESS!
Good health comes at a cost: time, energy, money, sacrifice and hard work!
