Flab over Fifty!! Ok, we all have it (or most of us do), that little front paunch or muffin top over our jeans once the hormones abate and the metabolism slows. I work out, eat healthily. How do you get rid of the belly flab?
Staness Jonekos On 04/22/2012 wrote:
I feel your frustration! After extensive research I found the winning formula to conquer "Flab over Fifty" and wrote "The Menopause Makeover" with Dr. Wendy Klein.
When and what you eat are critical to losing that muffin top, but some aging factors can’t be changed with healthy lifestyle habits – such as losing skin elasticity that contributes to that “little front paunch.”
I found it was necessary to change my eating and exercising habits. What worked for me under the age of 40, no longer worked once I slammed into menopause.
A few tips to lose that muffin top:
1. Watch your portion sizes, eating too much healthy food can keep you from losing weight (too many nuts or too much hummus can fuel a muffin top).
3. Eat within one hour of waking, then every 4 hours to kick up that metabolism.
4. Eat low to medium glycemic carbs (yams over potatoes, whole-wheat bread over white bread, brown rice over white rice).
5. Eat lean protein with every meal to kick start your metabolism (thermic effect). There are many non-meat choices available: low fat cottage cheese, low fat string cheese, eggs, tofu (soy).
It takes more work to maintain a firm waistline after 50, but it is the perfect time to create new habits that will contribute to your already healthy lifestyle. For those who have loose belly skin from having children or extreme weight loss – there are a number of cosmetic procedures available.
Going under the knife terrifies me, so SPANX is my favorite firming underwear for those jiggly days.
Thanks for your terrific points! Many of these already in practice: I'm on bio-identical hormones, wheat/dairy free, and avoid most carbs even whole grains - wine-free is another story and I feel the pain! My goal is to get into my slinky dress without my spanx!! Right now, I'm trying the Isagenix 9-day cleanse / weight loss plan. Any experience with that?
Deb
In my practice, I find that very often strained adrenals are to blame for a persistent muffin top. I agree with Staness except, I would cut out wheat bread as well. Wheat bread has the same glycemic index as white bread unless is it sprouted. (Food for Life makes a good 7 grain sprouted bread.) Also, be very cautious with soy unless it is traditional and fermented. Tempeh, natto, and miso can be good options. Clean sources of animal protein are also good.
There are other common issues that can crop up at this age. Check out the recent free webinar that was given by my colleague, Dr. Sara Gottfried. I am a contributor to her adrenal course that will be starting tomorrow. I would highly recommend anything that she offers, she is a true global expert on hormone balance, and I was honored to teach with her. https://sh965.infusionsoft.com/go/MIELEJam/jdrummond/
If you would like a complementary strategy session to discuss your specific issue, contact my team at jessica.r.drummond@gmail.com.
Put "hormone balance strategy session" in the subject line.
All the Best,
Jessica Drummond
jessicadrummond.com
Thanks Jessica! I've heard about stressed adrenals, but don't know anything about it...and, I am certainly faced with lots of daily stress at work. I'll check out your recommendations.
Deb
I am getting the thyroid checked and if it's low, getting a bio-identical script from my compounding pharmacy. I cut back on carbs unless they have fiber. I got a suppliment called "Reflora" on Amazon that is supposed to boost metabalism and energy. I find that a good yoga that elongates the core helps. Other than those things, I don't know, but I am not giving in to the idea that weight gain is inevitable. Good luck and let me know if you have any other ideas!
Simplychic, I am with you! on bioidenticals, wheat free and live a healthy lifestyle and diet. I am a foodie, so do eat less and cook 'lean.' Right now I'm trying IsaGenix for nine days to see if I can kick start those first 5 lbs! I don't have much - maybe 10 total and I WOULD feel fab in my new skinny yellow jeans!
Simplychic On 04/23/2012 replied to nidradeb saying:
What's IsaGenix? Travel seems to be a component of my five pound weight gain. Lots of great food, but less exercise. I am a foodie, too, and try to be smart in my choices, but it's tough at restaurants. I was shocked when I read the nutrional breakdown of cals, sodium, etc., at a lunch place in Philly recently. My usual choice, chicken caesar, was about 750 calories! I thought it was about 400 - I wish more restaurants would list calories. Rock those yellow skinnies!!
nidradeb On 04/23/2012 replied to Simplychic saying:
Here's some info on IsaGenix: http://www.isagenix.com/us/en/home.dhtml It's a nutritional cleansing system that several of my friends are using with good success. I'm on the 9-day cleanse - combination of juice fast days and shake days with a single healthy meal. I'm a foodie, and do travel, so this is not my idea of tasty food, but I do feel energetic and I do feel better in my clothes after just 2 days (I haven't dared approach a scale yet!)
Deb
Simplychic On 04/23/2012 replied to nidradeb saying:
Wow - quick progress. Congradulations. I know what you mean about getting on the scale. I have to prep myself mentally by saying little supporive things. Do you work out as well?
nidradeb On 04/23/2012 replied to Simplychic saying:
Yes, do TRX training twice each week. It's amazing for strength building (so key at our age) and I do complete my routine with intervals, but I do need more cardio!
Simplychic On 04/23/2012 replied to nidradeb saying:
I want to try TRX! It looks really tough. I agree about the cardio. Getting a massage today, which I think is good for keeping flexibility and breaking up muscle fibers that get stuck together making people stiff as they mature. Massage = Groupon = $30!!
I think it's important to accept the way we look at 50 will be different from how we looked at 20. The passage of time creates changes in our bodies---for example, the loss of elasticity in the skin and decrease of muscle. With that being said, that doesn't mean you throw in the towel and let yourself go to paunch!
Begin with a thorough physical exam that checks your glands' functionality. Note: Testing your thyroid should involve more than a TSH reading. You'll learn from your physical exam if there should be any limitations on exercise. If not, get moving!
Exercise every day. Mix it up--do cardio work, strength work as well as flexiblity/stretching. Keep it fresh so you don't get bored. Try new classes. Work out with a friend or friends. Strive for 60 minutes/day. Write your workout time into your daily schedule (otherwise it's too easily skipped over by other, more 'important' things) and keep a log of your workouts.
Your approach to ridding belly flab is essentially a new approach to your lifestyle. In addition to including daily, physical exercise you'll need to commit yourself to providing your body with the needed nutrients and calories through clean, whole foods. Never skip breakfast. Eat smaller portions. Eat several times/day, approximately every 4 hours. Pass on diet sodas and wine. Aim to keep your blood sugar levels steady. Keep track of your meals and the number of calories.
Sleep is critical for weight loss. Menopause can impact the quantity and the quality of our sleep. There are many strategies available for getting a good night's sleep...exercise being one and avoiding alcohol in the evening another.
Assess your stress levels. Stress is unavoidable and actually necessary to some degree, but chronic, unrelenting stress is unhealthy in several ways. In terms of weight loss, stress inhibits weight loss. Incorporate ways to manage stress. Yoga is a fabulous way to manage stress! It also brings other positive changes to body, mind and spirit.
There are many online tools or apps for your iphones to help you with your weight loss/fitness goals, but to reiterate my opening statement: This website is supposed to promote why it's fabulous to be over fifty--don't set yourself up for disappointment with an unrealistic expectation to become your 20 year-old self. Instead focus on BEING healthy and happy with where you are right now and you WILL be fabulous.
Great response Staness. Here are a few other thoughts. There are two basic reasons why belly fat collects at the change of life. Less estrogen and less muscle.
Less estrogen can be addressed with western medicine hormone therapy or eastern medicine herbal therapy.
Less muscle simply requires Strength Training! Cardiovascular exercise or calorie counting will not effect muscle density. Muscle density will up your resting metabolism! You can check out http://bodylogos.com/fitness/ for a strength training approach that also addresses the emotional changes at midlife.
I agree with all of the posts here and can say I have experienced the same as posters. Adrenal burnout over 50 is a must to address as well as thyroid and total hormone balance. I too take bioidentical. Blend of estrogen/test/pro and DHEA. I did the Isagenix back in my 40's and can say yeah it worked for dropping some weight. My success has come from keeping the balance of hormones(a tricking job) in check. In my world it all starts from here. I practice pilates hike and enjoy and take time for inner peace. I have a beautiful 27 daughter whom is a constant reminder of what it "used" to be but also a reminder of what is "is" to be now. A hurdle my sister had with the muffin top was the willingness to go up a size which is a mental hurdle. Buy a bigger size eliminate the muffin and call it a day. I know that I will always have a bit of the muffin because I was blessed without have a single stretch mark through two pregnancies so stretch means little muffin later in life lol!
Thanks Casafina! I too have 'come to terms' and went up a size last year and also blessed with no stretch marks and few wrinkles (oily skin was good for something!). Pilates is also great - I'm a huge fan. Ladies, it's great to know all of you and to share experience and advice. Thank you! I did lose the 5 for my weekend spree in the city and gained 2 - 3 back since. I'm content, happy and my man likes the way I look, so who's complaining?? :)
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