In the journey of life, our bodies undergo numerous changes, especially as we reach 40+ (or what’s better known as the midlife years). I remember reaching that magic number of 40, not even thinking of the changes I would begin to see in my body.
I have to tell you; I didn’t like those changes!
I’d struggled with my weight for years but then into my 40s, my abdomen seemed to have a life of its own! I tried restricting calories, adding more exercise, and yes – I even tried starving myself!! Still, nothing seemed to impact that fat that was creeping onto my belly!
For many women, this season of life brings about shifts in metabolism, hormone levels, and lifestyle habits, all of which can impact our weight. However, achieving holistic weight loss during midlife is not just about shedding pounds; it’s about nurturing the body, mind, and spirit to achieve overall well-being.
There is good news! Even during this season of life, we can lose weight, and even feel better than we have in years.
Understanding the Midlife Transition:
As women enter midlife, hormonal fluctuations, particularly during perimenopause and menopause, can lead to changes in body composition and metabolism. Estrogen levels decline, which can affect how the body stores fat and utilizes energy.
Additional factors such as stress, sleep disturbances, and lifestyle habits can further complicate weight loss or weight management efforts.
Mind~Body Connection:
Holistic weight loss emphasizes the importance of addressing not just physical aspects but also mental and emotional well-being. Practices like mindfulness, meditation, and yoga can help reduce stress levels, improve self-awareness, and cultivate a positive mindset towards food and body image.
By nurturing the mind-body connection, we Midlife Goddesses can better manage cravings, emotional eating, and stress-induced weight gain.
Nutrition as Nourishment:
A holistic approach to weight loss prioritizes nourishing the body with wholesome, nutrient-dense foods. Focus on incorporating a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet.
Another key component to living healthier and “lighter” in this transition period is to avoid overly processed foods, sugary snacks, and excessive caffeine. All of these can disrupt hormonal balance and contribute to inflammation.
[As a side note here, Inflammation plays a complex role in the body’s weight regulation processes. Metabolism, hormonal imbalance, fat storage, and distribution, and gut health are just a few of those processes affected by inflammation. We can address underlying inflammation through lifestyle modifications, such as diet, exercise, stress management, and adequate sleep – all of which may help with your weight loss efforts.]
Before we move on from the nutrition portion, I want to encourage you to experiment with intuitive eating, listening to your body’s hunger and fullness cues, and honoring its nutritional needs.
Movement and Exercise:
Physical activity is essential for overall health and weight loss/management, especially when we reach 40 and beyond. During this season of life, we should engage in a mix of aerobic exercises, strength training, and flexibility exercises to support metabolism, maintain muscle mass, and improve bone density.
Find activities you enjoy, whether it’s brisk walking, dancing, swimming, or cycling, and aim for at least 150 minutes of moderate-intensity exercise per week.
Quality Sleep & Stress Management:
Prioritize quality sleep and stress management strategies as integral components of holistic weight loss.
Lack of sleep and chronic stress can disrupt hormone levels, increase cravings for unhealthy foods, and hinder weight loss efforts. It’s my recommendation that you establish a relaxing bedtime routine. Some ideas include creating a conducive sleep environment and practicing stress-reduction techniques such as deep breathing, journaling, or spending time in nature.
Celebrating Non-Scale Victories:
This is a big one, so listen up!
Sometimes when we’re trying to lose weight, we’re way too invested in that scale. Let’s shift our thinking a little and celebrate our progress and achievements beyond the number on the scale. Focus on non-scale victories such as increased energy levels, improved mood, better sleep quality, and enhanced self-confidence. And celebrate!
Embrace the journey of holistic weight loss as an opportunity for personal growth, self-discovery, and empowerment.
Seeking Support & Accountability:
Embarking on a holistic weight loss journey can feel overwhelming at times but remember that you’re not alone. As your Health & Wellness Mentor, I’m here to support and encourage you, to give you accountability and practical guidance along the way. As a Holistic Health Practitioner, I specialize in midlife women’s health.
When you think about your health, your weight, and your well-being during this midlife season, I like to think that weight loss is about embracing a comprehensive approach that nourishes the body, mind, and spirit.
By prioritizing nutrition, movement, stress management, and self-care practices, we Midlife Goddesses can achieve sustainable weight loss and optimal well-being during this transformative stage of life. Remember, it’s not just about losing weight; it’s about gaining health, vitality, and a deeper connection to yourself.
If you need some help with planning out your holistic weight loss and overall well-being goals, I’d love to chat.
Schedule your HEALTHY LIFE Clarity Call with me today. This is a free call and by the end of it, you’ll have some Next Step Strategies plus a free tool or two to get you started on your pathway to success. Click this link to schedule your free call.
