Midlife brings many challenges, including keeping your body in shape and energy levels high. Our bodies need extra care at this stage of our lives. Try these 3 simple steps to melt away your midlife middle and boost your energy levels.
Spark question of the month: Even if I see myself pretty educated about healthy eating, I’d love to learn more about what to eat for the “middle-aged belly” that seems to pop up now. Cardio in excess and toning several times a week don’t help. Any suggestions?
What? That’s not possible, you say! I say it is possible to stay sexy and energized and melt your middle!
Why is your middle growing?
Hormone changes are to blame for a sudden lack of desire and energy loss during midlife. You may experience hot flashes and night sweats, keeping you awake all night and leaving you exhausted and in a fog. Does that sound familiar?
Estrogen and progesterone have a significant impact on energy levels, mood, and general well-being:
- Estrogen: This hormone helps to regulate the metabolism and body weight. Lower levels of estrogen can lead to weight gain, slower metabolic function, and, subsequently, decreased energy. Additionally, estrogen helps to stabilize mood and promotes good sleep, both of which can be affected during menopause leading to feelings of fatigue and decreased energy.
- Progesterone: Progesterone also plays a role in sleep regulation, with lower levels potentially contributing to insomnia or disrupted sleep patterns. As a result, women going through menopause may feel tired or lack energy due to poor sleep quality.
It’s also important to note that menopause can cause other symptoms such as hot flashes, night sweats, and mood swings, all of which can disrupt sleep and decrease energy level
3 Steps To Melt Your Midlife Middle
Step # 1 – Exercise
Exercise is a significant factor in feeling energized. But, unfortunately, many of us become less physically active in our 40’s, 50’s, and 60’s. Less activity means less muscle mass, which means less strength and energy.
It is important to keep exercising during midlife and follow a program that includes aerobic and strength training. As a runner, you must add upper body and core strengthening exercises. This approach preserves muscle mass and increases bone density. More muscles equals a faster metabolism and more calories burned.
Spark Tip: Not all women gain weight during midlife, but we get thicker around the middle. According to Nancy Clark, M.S., RD, the changes are due primarily to a lack of exercise and more calories.
Step # 2 – Don’t Diet, Eat Right
A well-balanced and nutritious diet is the key to feeling sexy and energized. This includes eating lean protein, healthy fats, and cutting sugar.
Lean protein options include chicken, fish, beans, tofu, yogurt, cottage cheese, and egg whites. While olive oil, avocado, nuts, salmon, and seeds can easily be added to salads or eaten as a snack, all are excellent sources of healthy fats.
Sugar spikes can trigger hot flashes and make you feel sluggish throughout the day. So instead of reaching for a candy bar or a bag of chips, choose a healthy snack that combines complex carbohydrates and protein. Hummus and carrots or an apple with peanut butter are excellent options and are easy to bring to work.
Spark Tip: Most of us love a glass of wine or two after work to de-stress. Limit alcohol to 2 drinks per day. A glass of wine can pack 123 calories and 1.2 grams of sugar. According to the American Heart Association, a woman’s suggested daily sugar intake is 25 grams! From my experience as a Certified Sports Nutritionist, women who drink 3 or more glasses per night often have more difficulty losing belly fat and weight.
Step #3 – Manage Your Stress
The symptoms of midlife are stressful for many of us and hard to deal with every day. It almost feels like an out-of-body experience, and we no longer recognize ourselves. Stress affects your relationships, your work, and your exercise program.
Cortisol is the #1 enemy when it comes to losing belly fat!
Levels of “the stress hormone,” cortisol, rise when you feel overwhelmed. This can turn your overeating into a habit. Because increased hormone levels also help cause higher insulin levels, your blood sugar drops, and you crave sugary, fatty foods.
Spark Tip: Keep a food and exercise log and put down everything you eat and drink. You may eat more than you think and from the wrong food groups. Also, don’t forget to include your training nutrition. They add up in calories and carbohydrates as well.
Here are your three tips to melt your midlife middle to have more energy and feel vibrant. Check out the Fasted + Fit Over 50 Jump Start for women over 50 below.
