As women, we often find ourselves obsessed with the number on the scales. We tie our self-worth and health to that one digit, but it’s time to shift our focus. Especially as we enter our 40s, what truly matters is our overall health, how our clothes fit, and whether our bodies can do the things we need them to do. Here are some ways to achieve a healthier body without fixating on the scales.
1. Educate Yourself About Macronutrients & Calories
Understanding macronutrients—proteins, fats, and carbohydrates—and the role they play in our health is crucial. Each macronutrient serves a specific purpose in our body. For instance, protein is essential for muscle repair and growth, while carbohydrates provide energy.
Occasionally tracking your calories can provide surprising insights. You might be amazed at how many calories are in certain foods and how quickly they can add up. Check out how many calories are in a tablespoon of peanut butter....and lets be honest it is never a level tablespoon! This knowledge helps you to make better choices and balance your meals effectively.
2. Identify Your Weaknesses
Everyone has areas where they struggle, whether it’s snacking, portion sizes, or a lack of movement throughout the day. Being honest about these weaknesses can help you understand where you are slipping up.
Focus on one or two specific areas and think creatively about how to address them. For example, if snacking is your downfall, consider increasing protein as this keeps us fuller for longer and helps manage appetite throughout the day. If portion sizes are an issue, try using smaller plates to naturally reduce your serving sizes.
3. Ditch the Scales, Use Measurements Instead
Instead of relying solely on the scales to monitor your progress, consider using a tape measure. Measurements can provide a clearer picture of your body changes. It’s not uncommon for the scale to remain the same even as your body composition improves. Seeing the cm's decrease can be much more motivating than a fluctuating number on the scale.
4.Meal Plan for Success
Eating well is significantly easier when you have the right food around you. Take some time each week to plan your meals and create a shopping list. This way, you won’t be caught off guard and tempted by unhealthy options.
Think about what you want to eat for breakfast, lunch, and dinner, prioritising protein, fibre, fruits, and vegetables. Preparing meals in advance also makes it easier to stick to your goals and maintain a balanced diet.
5. Understand the Importance of a Caloric Deficit
If weight loss is your goal, it’s essential to be in a calorie deficit. Unfortunately, the 80/20 rule doesn’t often work for weight loss. To see results, you need to stay focused and committed 100% of the time. This may mean cutting back or temporarily giving up certain things like alcohol, potato chips, or cake.
While it may feel restrictive initially, remember that this is a temporary phase aimed at achieving your goals. Once you reach your desired weight, you can reintroduce some of your favourite treats in moderation.
6. Avoid Short-Term Diet Fads
Short-term diet fads can be detrimental to our health and well-being. You may be able to sustain 12oo calories a day for a short time but long term this is not only difficult but can be bad for our health. Instead, focus on sustainable changes that you can maintain for life. Adopting a balanced diet will not only give you the energy to enjoy the activities you love but also help cultivate a healthy relationship with food.
Choose a way of eating that feels good and nourishes your body, rather than restricting yourself with temporary diets. Remember, your goal is to enhance your quality of life, not just to fit into a smaller pair of jeans.
As we navigate our 40s and beyond, it’s important to prioritise our health over the number on the scales. By educating ourselves about nutrition and understanding what works best for us - we can achieve a healthier body and a more fulfilling life.
Not sure where to start with nutrition? Book a free discovery call with me!
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