Fit After 50
Do you feel like it is impossible to lose weight after age 40? You aren’t alone. Achieving fat loss is never easy but after women hit age 40, you have to consider MORE than just diet and exercise. Tune in to learn how you CAN lose weight after age 40 by focusing on the right things MORE and not worrying about the wrong things!Listen to this episode now! (36:33)
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Are you stuck in a perpetual weight loss plateau?
Some of the most common phrases I hear women say are, “I feel like I’ve been dieting FOREVER! Nothing works!” or “I have been working out and eating healthy foods for years and no matter how hard I try the scale won’t budge!” or “All I do is eat clean and work out but no matter what, I’m stuck and can’t lose weight”…which leads to other statements like “I must just have a slow metabolism” or “Well I’ve heard that once your hormones change after age 30/age 40/age 50/having a kid/losing a job/being stressed/insert life circumstance here, it’s virtually impossible to lose weight.”
Let me be clear before we move on — I have said many of the above statements. For many years, I blamed my hypothyroidism or my insulin resistance for not being able to lose weight. But very recently I learned that one of the key components to weight loss– one that I’d been ignoring for years– was caloric deficit. You’ve heard me talk about this a lot on the blog. You can learn a ton in about this for yourself in my interview with Jordan Syatt. As I began to focus heavily on caloric deficit first and foremost- and stopped worrying about all the other stupid fitness myths and rules about food out there– I saw my body respond.
I started losing weight after a long time of not being able to.
While that IS a very important point that may in and of itself be a gamechanger for you in your weight loss journey (just adding back in counting your calories religiously and focusing on that caloric deficit as defined for. YOUR body and YOUR goals)- – there is a more important practice that in my opinion is missing for pretty much every woman who uses those phrases I shared at the beginning of this post.
So what’s the missing link? Here’s the truth. Whenever I talk to a woman who is complaining with any of the previously mentioned phrases, I always find out the same thing.
They are winging it. Yup. Winging it in every way.
What do I mean by that? When I ask what they are doing to lose weight they’ll say “I eat healthy! I barely eat any carbs, I have maybe one drink a week and I work out every day!“. Now, you might read that and think — HELLO KELLY HOW IS THAT WINGING IT? Here’s the truth that many women don’t want to face. To lose weight after the age of, say 30– it’s going to require diligence and focus, and a PLAN that you TRACK along the way. It’s NOT ENOUGH to just “eat healthy”. Nope. It’s NOT ENOUGH to just add in working out every day (sounds harsh right? A lot of people think that if they just start working out they are set– and for sure, if you’ve never worked out and you suddenly add in 30 minutes of walking per day- you’ll lose some weight. But it’s not a sustainable plan for weight loss. Inevitably your body gets used to that activity and more importantly– if you aren’t controlling your FOOD intake, you can overcompensate for your workouts and potentially GAIN WEIGHT.)
Are you thinking I’m going to tell you that you have to add more work in- in addition to eating healthy and working out? Are you thinking holy cow I am already doing enough and now she wants me to do more???
There is MORE to do but it’s not more restriction (necessarily) in your diet. There is MORE to do but it’s not hours more of working out.
The more is this. YOU NEED TO DO MORE PLANNING. You need to in some way – figure out your ultimate GOAL. (your goal weight or body fat percentage or clothing size etc.). Then, you need to REVERSE ENGINEER THE PLAN TO GET TO THAT GOAL. Lastly, you need to monitor your activity on the way- tweak as needed, and do the same thing until you reach your goal.
And if you DO THE ABOVE- you WILL reach your goal. If you keep being casual about your weight loss journey “I’ll JUST cut down on carbs” or “I’ll just start running again” or “I’ll just eat clean foods no packaged foods”– then you will get casual, random results.
If you want CRAZY AWESOME RESULTS- the kind where you feel amazing naked or in a bikini- that takes A PLAN.
I’ll use the story that’s been used time and again as an example– if you were invited to a friend’s house for dinner (pre-quarantine of course) and you had never been to their house– how would you get there? You’d probably pull up Google Maps or another Map app on your phone and it would tell you and your vehicle what to do along the way TO GET TO YOUR DESTINATION. Yet, why is it when we have a destination/goal we want to get to– we have no PLAN to get there? If we have no PLAN or way to measure progress – how do we know what is working and not working?
Here’s an example of what a PLAN is vs. winging it. If I am a female who weighs 150 pounds and my ideal weight is 125 pounds, I know I need to lose 25 pounds. A plan: I know that it’s doable to lose 2lbs a week but that losing 1lb a week is more sustainable. And will require less of an intense diet. So I decide I’m going to aim for losing 1lb a week. And I should expect that if I stick with a diet, it will take me 25 weeks or approximately 5 months to reach my goal. So I should get a planner or a notebook to record my food and my workouts- personal preference if you want it all in one notebook or to use different things. I use a wall calendar to record my workouts and a notebook for my food. Now- there are myriad diet calculators we can use to figure out what should be our daily caloric intake for reasonable fat loss. I use Jordan Syatt’s model which has you take your goal weight and multiply that by 12 to get your caloric deficit baseline. Then what I’ve done (click here to listen to my DETAILED 3 part podcast on this topic) is taken that caloric deficit number and figured out by tweaking the numbers and incorporating calorie cycling and intermittent fasting/fast days– how to have my cake and eat it too. I have made my diet so that on Fridays I have a cheat day of 2500 calories– and every week I have alcohol and “cheat food”- I eat carbs and sweets but I just make sure I’m in my caloric deficit. I WRITE DOWN ALL MY FOOD- so even when I go out to eat and enjoy myself it’s all being accounted for.
Ladies, if you are just randomly choosing healthy foods and not tracking them and further- you don’t even KNOW what your caloric deficit number IS– and you think — because of all the fitness BS out there that you can “Just go keto” and not have to track calories or “just eat whole foods” and not have to track calories or ” just go Paleo” and not have to watch portions- you are woefully misinformed. If you don’t have your caloric deficit number defined, and you don’t have a PLAN to FOLLOW each week to get toward your goal– and you aren’t weighing and/or measuring yourself and/or taking the body fat measurements etc. — then you are WINGING IT. And — you can GAIN WEIGHT– eating all organic. You can GAIN WEIGHT eating paleo. You can GAIN WEIGHT eating tons of vegetables! NEWS FLASH; TO LOSE WEIGHT YOU GOTTA BE ON A PROGRAM. You gotta track it like it’s your money in a new hedge fund and you want to ensure there’s no hanky panky going on.
IF YOUR GOAL IS IMPORTANT TO YOU- understand these 2 most important things. CALORIC DEFICIT TRUMPS EVERYTHING ELSE when it comes to weight loss. And a PLAN based on your goal and using your CALORIC DEFICIT- is how you reach your goal.
So tell me — after reading this and thinking about what you’ve been doing the past few years– are you able to tell me if you’ve been in a caloric deficit for all the time you’ve been saying you’ve been trying to lose weight? Can you tell me how many workouts you actually did in January?
What gets scheduled gets done, they say. Well I say, what gets PLANNED OUT gets executed and accomplished.
So how bad do you want it? If you want it bad and need help, I would love to help you figure out your customized diet/caloric deficit plan that lets you have carbs and alcohol and sweets– while dieting and losing weight. I’m happy to make workout recommendations and you can join me in my next workout challenge group. Comment below or fill out the contact me form– we’ll set up a time to talk and I’ll share what options I have. Make this the time you FINALLY make this work for you. I’m seeing amazing results after a month of really taking it up a notch– let’s roll together shall we?? P.S. Another thing that’s helped me in a big way is cutting out snacking- CHECK OUT THIS POST to listen in and hear what I mean. I think you’ll dig it. You’ll also like this post: CLICK HERE for how not to gain weight during quarantine and CLICK HERE for detail on what I’ve been doing to gain muscle and lose fat during quarantine.
My Favorite Go-To Products to Help With Weight Loss.
Weighing your food is a gamechanger. Don’t GUESS when it comes to your protein or things like cheese, avocado, salad dressing, nut butters etc. This Eat Smart Scale is my favorite– I even pack it when I travel. Want to start making a hujazz salad bowl for one of your meals- GREAT IDEA — I am obsessed with this container to keep lettuce fresh and not moldy.
Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.
How to get lose weight and get fit after 40. Chris Freytag tells us how it can be done!
Chris Freytag is the founder of Get Healthy U, a business that caters to the fitness struggles of middle-aged women and older. She has over twenty years of experience in the fitness industry and has helped hundreds of women get their health back together past their prime. She is a certified personal trainer, health coach, and group fitness instructor as well as author of seven books and dozens of fitness DVDs. Her goal is to help women understand that fitness is accessible beyond forty.
In this episode, Chris shares her experience working with women who think they’re too old to be fit. She explains why programs that promote “quick and easy” ways are not ideal and why being patient with results matters when you’re over forty. She also describes what her fitness programs are like and what makes them unique compared to what the fitness industry is promoting today.
“Trust the process, go for the small wins, and allow yourself to make mistakes.” Chris Freytag
In this episode, you’ll learn:
When she first became interested in fitness.
The age where you can tell who’s working out and who’s not.
Why self-care is important if you want to take care of others.
Why she says motion is lotion.
How to set your goals realistically when you’re over 40 or 50.
The questions you should ask yourself to start being fit.
The effects of being stressed out and why it gets worse as you age.
80% of fitness is what you put into your body.
The health journey as we get older is about habits.
Fitness is not so much about weight loss, but feeling good.
Don’t expect immediate results when you’re over 40.
Braving the Wilderness book by Brené Brown
Connect with Chris:
About Chris Freytag
From her online bio:
Hi, I’m Chris Freytag, founder of Get Healthy U.
I have been a fitness addict pretty much my whole life. At a young age, I discovered that movement made me feel good and it’s been a part of my mission for the last 25+ years to help others experience what it means to feel good, be happy and love life.
I have also been studying nutrition and food for most of my life. I not only believe but know that what you eat affects your physical and mental health.
I’m mildly obsessed with sharing all I know with you and want to help you get healthy and feel beautiful each and every day. To me, this means taking care of yourself for your long-term health, not to fit into a certain dress size or live up to an ideal painted for us by the media. And by the way, there is no such thing as a “perfect” body anyway.
What qualifies me to help you?
ACE Certified Personal Trainer
ACE Certified Health Coach
ACE Certified Group Fitness Instructor
Pilates Trained Mat and Reformer
ACE Board of Directors – Emeritus Member
Board of Visitors, J-School, Mass Communications, UW-Madison
Bachelor’s Degree in Journalism from University of Wisconsin
Author of 7 books and dozens of fitness DVDs
But even more important than all that stuff I can put on the wall, a TV reel or bookshelf?
I’m a realist. I believe you can transform your body and mind… and look incredible at any age. But I’ll never blow smoke and promise you “six pack abs in 10 days” or “A J-Lo butt by June.”
Being in my 50s, I do know the struggles of fighting against nature. I don’t love the grey hairs, wrinkles and aging skin, but I love and appreciate my body more now than in the past. I am okay with my imperfections and feel good about who I am. I am aware of my strengths and accepting of my weaknesses, and I am always willing to work on them. Age makes people more attractive in so many ways because of how they have developed on the inside and less of what’s on the outside. And I’m here to help you feel great in your own skin and live your most fit life.
I also know the struggles of limited time. I have three kids, now grown, but when they were little, it wasn’t easy to stay in shape. After spending a couple of decades racing through each day to meet the demands of raising a family, holding down a job and dealing with all of the emotions and energy needed to parent, I am committed helping women of all ages manage their health while reigning in the chaos and dealing with the stress of everyday life.
I truly understand it’s not always an easy choice, and I love, love, love helping people find a way to make that choice a habitual and natural one.”
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