How to Lose 10 Pounds before Summer

In the healthiest way possible

Look, it has been a rough few years. All of us are carrying around some trauma + our bodies tend to store fat during times of stress. Think of those extra pounds as protection. Survival.

How lucky are we to have made it to this point? Seriously. With all that is going on in our world - here we are. You + me.

If you have a few extra pounds to lose or you have picked up some not-so-healthy habits in an effort to get through it all, you are not alone. I was sitting with friends this week + the topic of buying a new bathing suit came up. One friend asked, “So, how do I lose 10 pounds before summer?”

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WEIGHT GAIN IN MIDLIFE

Trying to lose weight after the age of 40 is no joke. All of your tried + true methods just don’t seem to work anymore.

I have started doing more health coaching again. After recently completing some additional certifications in nutrition, eating psychology + environmental health specifically through the lens of menopause, I’m excited to be able to help women minimize their symptoms + optimize their health during this time of transition.

Menopause is the perfect time to kick-start a commitment to your health. Your body is in flux already. This is the time when women are at greater risk for cardiovascular disease, cognitive decline, osteoporosis, etc. If ever there was a time to dial in your health goals, this is it!

That said, most of us have a tendency to look back (things we have done in the past, old fad diets + cleanses, intense exercise programs or physical challenges) rather than forward (how to live healthy as we age with a focus on longevity + sustainable lifestyle changes).

We have some idea of getting ‘back into shape’ rather than asking ourselves what we need to be our healthiest + to feel our best - NOW.

FRESH STARTS

If you have a few pounds you’d like to drop before summer (or as soon as possible), here are some things to ask yourself.

THE GOAL

What do you really want? Get clear + honest before you begin.

• Do you want to lose X pounds? If so, why? What is that number tied to? Have you been that weight before? When?

• Maybe you just want to feel better without associating it with a certain amount of weight. What does ‘feel better’ mean to you? Is it energy? Is it less bloating? Is it a feeling of lightness?

• Maybe you just want to look better? What does that mean to you? Is it muscle tone? Is it possible you could look better + still weigh the same number on the scale?

THE TIMELINE

Once you know your goal, you can be more realistic with your timeline. If you’re focused on weight loss, 1/2 to 1 pound is about the max for safe + sustainable weight loss. Anything more than that is not sustainable + you will find yourself back in the same boat or worse down the road. If you have 10 pounds to lose, don’t tell yourself you’re going to lose it by Memorial Day when it’s already April. Sure, you might be able to do it, but not without compromising your health + not without gaining the weight back at some point.

THE STRATEGY

If you’re in your mid-50s like me, you grew up in the eat less, exercise more, low-fat diet era. Unfortunately, none of those strategies is going to work + they also can do more harm than good at this stage of life.

Instead, incorporate these lifestyle changes. They will not only help you lose weight for good, they will help you feel better + will support your long-term health.

• Don’t eat less, eat better. Eat less empty calories like processed foods + calories that don’t have good nutritional value. But, eat MORE healthy foods (fruits, veggies, grains, nuts, seeds). Try to minimize eating out because even healthy choices will tend to have more sugar, salt + oil than you would have at home.

• Drink less calories. Drink more water. Reduce the empty calories in drinks like sodas, wine + all of those fancy alternatives out there. Focus on drinking plain water. Aim for 64 ounces/day. Water carries nutrients, hormones + oxygen to your cells. It helps dispose of waste products through your bloodstream + lymphatic system. It’s also great for your joints + makes your brain work better. It will go a long way in supporting your weight loss.

• Move more. You do not have to take on extreme exercise. Just get moving. Find movement that you enjoy + then make it something you do every day. Walking. Swimming. Dancing. Yoga. Biking. Hiking. So many options! The goal is to look forward to your activity. Make it fun.

• Cut the added sugar. Most people are surprised to find out how much added sugar is in their diet because sugar is added to just about everything (condiments, dressings, sauces, breads, crackers, milks, snack bars, etc.). The American Heart Association recommends the not-to-exceed number of added sugars at 25 grams/day for women. (This is to prevent heart disease. If weight loss is the goal, that number needs to be lower.) Read your labels + see how much added sugars are in your average day. Shave that down + not only will you lose weight, but your cravings for carbs + sugar will also be dramatically reduced (if not eliminated).

• Don’t skip meals. When you eat is as important as what you eat. In fact, there are studies that show eating the exact same foods, but at different times, gives different results. Ideally, you want to eat a strong breakfast, solid lunch + light dinner. Eating little food during the day + then having most of your food in the evening will never take you where you want to go in terms of burning calories + optimizing your energy. If you tend to skip breakfast, stop eating 3-4 hours before bedtime so you will be hungry as you start your day.

• Eat balanced meals. Make sure your meals are well-balanced - meaning protein + healthy carbs + fat. If you tend to just eat carbs at breakfast, add some protein + fat. If you eat a salad for lunch, make sure you’ve added some healthy proteins like beans or legumes + fats like nuts, seeds or avocado.

• Set yourself up for success. Remove tempting foods from your kitchen. Make the healthy choices the easiest + most convenient to access. Spend some time prepping each week - plan your meals, prepare healthy snacks to grab + go.

• Prioritize your sleep. Most people don’t think about sleep when it comes to weight loss, but poor sleep is a major risk factor for weight gain + obesity. Make it a goal to not eat 3-4 hours before you go to bed. This will help you sleep better. Create a night-time routine for yourself that will help you optimize your sleep.

• Reduce exposure to endocrine-disrupting chemicals (EDCs). Certain chemicals affect human hormones + change the way our bodies make, store + use fat. A few examples are: Bisphenol A (BPA) found in plastics, food packaging + beverage containers; Phthalates, found in cosmetics, medicines + paint; + Parabens found in food, paper products + medicines. There are lots of ways you can reduce your exposures at home by reducing the use of plastics, storing food in glass + making clean swaps in the products you use.

If you take some time to apply these principles to your current routine + the foods you eat, you will not only start to watch the pounds melt away, you will also notice improvements in your energy, outlook + overall health.

If I can help you along the way, you know where to find me! Now is the perfect time to start thinking about how you can feel your best so you can get out + enjoy the summer ahead.

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YOUR MISSION:

There is always something we can do to improve our health. Which one of these are you going to work on this week?

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IN SUMMARY:

We often - especially as women - tend to take great pride in all of the sacrifices we make for others (our job, our family, etc.). Next time you catch yourself ‘bragging’ about how late you stayed up working or the fact you haven’t eaten all day, take a pause + think about the example you want to be for others. Let’s normalize conversations around healthy lifestyle habits + making our health a priority so we can help each other feel motivated + proud to be taking care of ourselves.

See you next week?

Meanwhile - you can read thru the archives here. And, please reach out to me anytime!

Email: karen@becounter.com
Instagram: @redefiningkaren

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