Is Menopause Holding You Back?
The peri/post menopausal years typically bring about some weight gain. This is a multifaceted reaction brought about by the symptoms of the hormonal changes.
The key piece of that sentence is ‘symptom’. The weight gained isn’t because of the hormonal changes directly but because of the indirect symptoms the changes cause.
The symptoms hormonal changes cause are:
➡️ Sleep disturbances
➡️ Loss of muscle mass (this is occurring through adult life)
➡️ Energy changes
➡️ Appetite changes
➡️ Lifestyle changes
Imagine your weight gain is a car driving along. For your weight to go down/reverse you need to back the car up.
➡️ You can’t go from D, Drive to R, Reverse.
➡️ You need to slow down in D, apply the brakes and halt the forward momentum.
➡️ When you’ve come to a halt you can put it in reverse and go backwards…
Ok, the process of losing weight comes from calorie restriction but you need to slow and stop the reasons for the gain as your first task. Only then can you sustainably reverse it and keep reversing it.
Succeeding to your goals requires you to address the causes:
This one’s personal, you would need to find something that works for you. Maybe melatonin, ashwagandha, magnesium, reduced alcohol intake, improved nutrition quality, reduced stress.
Eat more protein & strength train to prevent further muscle loss.
Improved sleep, improved/adjusted exercise routine / not over training (which is common), reduced alcohol intake, improved nutrition quality, reduced stress.
Eating more protein to aid satiation (feeling full), reduce refined carbs in your diet, reduce alcohol and sugars, eat more fiber, eat more non-starchy veggies, drink more water, reduced stress.
All of the above + increase NEAT, reduce meals out, reduced stress.
All of the above are key for your health to improve
All of the above are needed for the scale to move.
All of the above should be your goals, if you work on the above goals your scale and body will change positively
All of the PLT Nutrition all of our plans enable someone to exceed in this season of life.
PLT Nutrition is a leader in this area of nutrition.
Our Platinum Plan was developed specifically to enable someone to navigate to their goals. With bi-weekly face to face LIVE check-ins and a personalized training plan, it is our premier service.
To purchase a plan or get more information, please click the button!
HoliDAYS vs. HoliWEEKS
As we welcome November, we also mark the start of the holiday season, but the holidays are just that, holi-DAYS (not holi-WEEKS)
Statistics show that the number one reason for weight gain over the course of the year is holiday and vacation eating.
What may happen is that some people could gain about 3lbs around Halloween time, then Thanksgiving rolls around and another 3 - 5lb gain. Before we know it, it's Christmas and well, there's another 3 - 5lbs and let's not forget about New Year's Eve AND Day and 'suddenly' we're seeing the scale top out at about 15lbs heavier than when we entered the holiday season. Some of us are left scratching our heads thinking "I'm not sure what happened, I didn’t change how I eat!"
In many ways that’s true, you don’t have to change the way you eat, you just have to enjoy a few occasions and not manage the weight gain.
If you're working with a PLT Nutrition Coach, or you are someone that manages their weight pretty well, you will have seen how your weight can easily spike from one event…only to quickly come back down when you actively work it lower - this is the key.
If you feel you have experienced this in the past, why not make this the year you change?!
The PLT ABC’s are the building blocks of our nutrition plan and can be applied to specific situations giving you a guideline to help you stay focused and working hard despite special occasions like holidays!
The 3 basic approaches to holiday eating:
Tips & Tricks:
Weight spikes will happen, embrace them as it means you’re enjoying life, but know that you MUST manage your weight back down by tightening up your nutrition for 2,4,8,10 days afterwards - basically however long it takes until the gain has gone!
Whether you have a PLT Coach or not, maybe weighing the same on Jan 2nd as you do today IS progress! You avoided the typical 15lb gain!
This period isn’t always about losing weight as progress, it can 100% be about maintaining your weight.
Don’t put off starting your journey just because of this challenging period. There’s EVERY value starting today, tomorrow - soon - the sooner the better. There is NO reason to put it off.
Above all else, smile, have fun, love your family, cherish your friends but remember your goals. We wish you a healthy and happy holiday season and we wish you an epic scale reading on 1/1/223!
~ Coach Kasha, Registered Dietitian
Well, it’s about that time again… Football season is upon us!
Whether you’re a football fan or not, you likely have friends or family who love football. That means you’ve likely spent a Sunday or two (and the occasional Monday night) hanging around certain “football foods” like pizza, wings, and all sorts of yummy, not so calorie-friendly foods.
As we know we definitely do not have to avoid these foods all together. Sometimes you can (and should) eat the pizza! However, if this is becoming every Sunday thing you may find it difficult to hit your goals and stay on plan.
Perhaps you can try doing football season a little differently this year.
Here are some healthy swaps that may help you stay on plan:
Here are a few more fun and healthy ideas to try:
Happy football season and may the odds forever be in your team's favor!
I'm Paul Leonard, CEO & founder of PLT Nutrition.