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Embarking on a fitness journey is much like conducting an experiment; it's essential to understand the natural state of the stimuli before making any changes. In the same way, attempting a calorie deficit without first knowing your baseline fitness level and nutritional needs is counterproductive.
When women strive to reshape their physique or transform their appearance, it's easy to get caught up in counting calories and macros, often at the expense of overall health and wellness. But the key insight here is that you can achieve your fitness goals without becoming consumed by numbers. There are fundamental steps to take for losing weight and attaining optimal health.
Understanding your maintenance nutrition is crucial for a successful calorie deficit. Good nutrition forms the foundation of any effective training program, setting you up for long-term success.
Here are five essential strategies every woman over 40 can adopt to support her fitness journey, especially in terms of nutrition.
1
Introduce Mindful Eating
The importance of shifting the mindset around food. When we think of food as fuel, rather than eating because the clock says it’s lunch time or because we just want to have a particular taste our approach to nutrition also changes. The benefits of mindful eating for overall health and fitness are well documented as an indicator of success for women looking to gain control of their health.
2
Turn to Whole Foods
Whole foods are those that come directly from the earth or animals, minimally processed and free from additives. When our diets primarily consist of whole foods, the body adapts to create an optimal metabolic state, facilitating weight loss. One of the main benefits of incorporating whole foods into your diet is that it supports the body’s adaptation to strength and cardiovascular training.
3
Ditch the Macro Counting
When you stop obsessing over macros and calories and listen to your body’s hunger signals, you develop a healthier relationship with food. This relationship is what will safeguard your fitness training efforts. Intuitive eating starts with knowing which type of hunger you are experiencing and mindfully eating according to those cues.
4
Create Balanced Meals
Mastering maintenance is dependent upon your ability to create well-balanced meals to support your training efforts. The idea is to create menus with variety in flavor, but most importantly nutrients.
Enjoying nutrient-dense meals throughout the day to stay satiated and to fuel your workouts.
An example of a full day of eating for a woman over 40 should include fiber, protein, and a moderate portion of nature's carbs. Eating meals that keep you full for longer periods of time, help women maintain their weight, fight against fat storage, and supply constant energy throughout the day.
Example Meals
Breakfast may be 2 poached eggs, smoked salmon with Greek yogurt dip, and a cup of blueberries.
Lunch would look something like, Thin Slices of Beef with a side of Tuna and Avocado salad on a bed of lettuce.
Dinner could be baked chicken legs with a side of sauteed spinach and half of sweet potato.
Perimenopausal women who prioritize eating high-protein meals will experience a balancing of hormones, stabilization of hunger, greater muscle mass, and improved levels of energy.
5
Shift Mindset for Sustainable Eating
Adopting a "food for fuel" mindset can help women create healthier eating habits. Our food choices reflect who we are, just like our body mirrors what's in our kitchen cabinets. Beyond selecting nutritious foods, it's crucial to frequently reflect on our eating habits and understand our relationship with food.
Developing a healthy relationship with food involves considering why we eat what we eat. Shifting our mindset from eating solely for taste or emotion to eating for fuel is an excellent starting point for sustainable eating habits.
The true mindset shift happens when we develop strategies for overcoming food guilt and anxiety. It's not uncommon for women to experience shame, guilt, and anxiety related to food choices, especially when those choices disrupt fitness goals or disturb the fitness journey. Having strategies to combat occasional poor food choices can lead to better health outcomes.
Strategies such as having a support system, a go-to balanced meal plan, and exercising self-compassion are just a few ways to tackle setbacks.
You Can Make the Change
Mastering maintenance is about more than just counting calories or macros; it's about developing a balanced, sustainable approach to nutrition that supports your fitness goals. By understanding your maintenance nutrition and focusing on mindful eating, whole foods, and creating balanced meals, you can achieve long-term health and wellness.
Remember, your journey is unique, and it's essential to have strategies in place to overcome setbacks and food guilt. With the right mindset and support system, you can continue to thrive and reach your fitness goals, especially during perimenopause.
If you're ready to take the next step in your fitness journey and need guided assistance with designing a personalized fitness program, I'm here to help! Reach out for coaching services tailored specifically to meet your needs, and let's work together to achieve your health and wellness goals.
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