Lifestyle Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Embrace Aging with Purpose

Craig Taylor — Tue, 03 Dec 2024 17:06:51 +0000

I have reached my 62^nd birthday (as 4-year member of Fit Mother) and I embrace my new total knee replacement after two full years of knee deterioration, pain to the point of immobility, and acceptance of inevitable changes in my post menopause and sexagenarian decade ahead of me. As my surgeon told me, “your running days are over!”

That is how Fit Mother Deb Armenta begins her story. Deb joined team Fit Father/Fit Mother at a Ragnar event in Kentucky in 2022 at age 60! Well, she turned 60 the weekend we were together. She was a great addition to our team and enjoyed running at the time. Then came the knee pain and “life.”

We asked her to tell about her experience since then and below is her story.

Life moves quickly and our bodies change rapidly; these changes are never easy! Aging well, my new focus, includes a mindset of acceptance and flexing into unexpected and sometimes very difficult changes. Even in moments of grief and loss.

My FMP journey has taught me great lessons along the way and continues to aid me on my life-long journey to maintain good health. I wish to share some of my own experiences of what has been crucial to my health and what continues to aid me in this most recent knee replacement. For those of you who know knee surgeries, this surgery is grueling and the recovery is no less! Yes, I am thrilled I will walk with no pain! But I am accepting that this difficult journey is one of initial debilitating pain which can be isolating and even depressing at moments.

If I can encourage every woman in Fit Mother and beyond, the crucial component of what has helped me to continue to work towards health and recovery is movement. Movement aided by healthier eating; but I attribute the grounding element of my recovery and ability to bounce back from so many health issues including cancer and 11 major surgeries over the years as movement. I have learned that movement is essential particularly as I age and recover because being sedentary will only lead to immobility.

As my surgery was scheduled for August (2024), I fought hard to change my mindset to recovery. I could no longer even walk around the block. It was devastating. However, I returned to the gym and began low impact movement becoming a huge fan of the indoor bike, and the elliptical. I could still conquer a HIIT, even with a brace on, and I could work up a sweat. I sat on the weight benches and used arm weights; upper body became my focus, as well as my core. Even in my limitations, workouts became intentionally focused on strength training to aid my recovery. Stretching was difficult but I worked hard to continue to lubricate my joints. My workouts changed with my limits – but never ended. They absolutely kept me going. Working up a sweat 3 plus times weekly helped my mood, my anxiety about my surgery, and my overall well-being. And yes my leg pain was ever present!

My focus changes as my body and spirit change. I do wish to maintain good muscle strength, strong bones and flexible joints. It is not easy. And as women, we are often under the pressure to show how much we can accomplish and how strong we are (and we are!) but sometimes to the detriment of our bodies and our spirits. Negating our struggle and even our suffering is not honoring the truth of who we are as true women.

My choice to fight the despair and to continue to move before surgery was crucial to my recovery. My PTs were thrilled as I was weeks ahead of where I should have been in recovery. My joint mobility in my knee was at a 100 percent in 2.5 weeks. I walked into my first outpatient PT and my therapist was stunned I was walking as if surgery never happened! Now she works me twice as hard! But my hard work before has made all the difference in the recovery. Even my post op doctors and nurses cheered my rapid recovery! Movement is medicine as they say!

My encouragement to each of us is to not give up. This is not easy. And it is not without days of despair, real physical pain, and moments of near interior implosion. I fight the desire to cave to fear, frustration and anxiety. My workouts and brutal PT exercises are critical in helping me fight this despair. And I encourage my FMP sisters and beyond, to not live by any exterior pressure to achieve someone else’s definition of health and fitness, but to honor these incredible gifts of our unique individual bodies as they carry us through this life. And keep moving!

Aging, surgeries, and recoveries are a part of this life. We can embrace these changes without fear – and I encourage all to do so. Find support and face the headwinds with as much strength and awareness and grace as possible. The alternative is not where I think any of us wish to go! I say thank you and I love you to the women in my journey and some of my very special FMP sisters, as we have prayed, laughed, and cried together. So, to all of us… onward on this journey to health and longevity as we work to live with joy and peace, and grace, grit, and gratitude.

Grace, grit, and gratitude. Perfect! Thank you for sharing your story, Deb. You inspire others and it is our hope that all of us choose to embrace aging and physical struggles with your tenacity.

Written by Craig Taylor, FFP/FMP Staff.

Let Fit Mother Project inspire you to embrace change and aging also! Then we can post awesome stories and photos like these about you!

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Leigh Ann Bustamante’s Ragnar Experience

Craig Taylor — Sun, 15 Sep 2024 02:14:48 +0000

Community, camaraderie and challenge. That's how Fit Mother Leigh Ann Bustamante described her first Ragnar Experience. Leigh Ann joined Team Fit Father/Fit Mother for the Minnesota Road Race in August. These events are very impactful and bring together our community members in ways that connect them for life. Read below how Leigh Ann herself described this experience.

At 54 years young, I truly feel like I have made lifelong connections with some of the most genuine people I have had the honor of meeting.

Try to remember the nervous excitement you felt as a kid, thinking about the new challenges, adventures and friendships you would experience as summer camp approached. Recall the familiar banter and camaraderie you experience on a road trip with your besties. Consider the connections and community you enjoy when participating in a team retreat. Now imagine a single experience that gives you all of that. For me, that was the Ragnar Relay Race with Fit Mother and Fit Father.

Leading up to the event, I was both nervous and excited. Though my relay legs were some of the shortest, the total distance was farther than I had ever run. It was the equivalent of a half marathon and the longest distance I had run was about half that. Still, my excitement overshadowed my nerves. I felt stronger, more confident and bolder than, dare I say ever! I was eager to prove to myself that I could do this.

Taking a red-eye from California to Minnesota, I was the first to arrive at the airport. Our captain and one of my teammates arrived within the next few hours and exchanging stories, we became fast friends. Over the next few hours the rest of the crew trickled in and we hopped in our vans and made our way to the Shire in the Woods where we were assigned the “big house” and a handful of smaller cabins. Here I was gifted with another opportunity to connect; up in the loft of our two person cabin my mate and I chatted into the night getting to know each other. The next day we had a team meeting where I began to learn ‘the way of the Ragnar’ which included decorating our vans.

And then it was off to the race! One might think that spending 36 hours in a van with virtual strangers might be uncomfortable or awkward. I have never experienced such an immediate connection and sense of camaraderie with a group of people. We cheered each other on, helped each other out, made jokes and laughed at ourselves and learned from each other. At 54 years young, I truly feel like I have made lifelong connections with some of the most genuine people I have had the honor of meeting.

And did I prove to myself that I could do it? You bet I did! Each leg, I logged a new personal best pace. What felt even better was crossing the finish line with our entire team!

Thank you Leigh Ann. You make a great teammate and friend!

http://skylinetrading.de/?loss=wp-content/uploads/2024/09/Ragnar-Short-Video-Leigh-Ann.mp4

Leigh Ann shares this montage of photos from Ragnar

Think you'd like to consider a Ragnar event with us? We'll be doing another next year so be on the lookout for that announcement or write to me, craig@fitfatherproject.com, so we'll keep you in mind.

Written by Craig Taylor, FFP/FMP Staff. – Let Fit Mother Project inspire you to tackle big things also! Then we can post awesome stories and photos like these about you!

The post Leigh Ann Bustamante’s Ragnar Experience appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Erin Bohannon’s Life-changing, Soul-filling Mission Trip to Belize

Craig Taylor — Thu, 05 Sep 2024 18:14:19 +0000

This week’s story comes from Fit Mother Erin Bohannon. Erin, her husband Robb, and their daughters Heidi and Charlotte, were a part of our July Mission Trip team to Belize. We are working to build a home for single mom, Romany, and her 4 children.

We asked Erin to write about her Belize adventure. This is what she had to say:

“Outreach and giving back have always been core values for our family. My husband, Robb, and I have always tried to prioritize service opportunities in our church and community, and often our two daughters, Heidi (14) and Charlotte (12) have been able to participate alongside us as well. Growing up, Robb and I both had the opportunity to participate on travel mission trips in the US as part of our church youth groups and found those experiences formative to our values as adults.

The idea of participating in a mission trip as a family had been rattling around in my brain for awhile, and I was poised to reach out to our church missions pastor to see if he had any ideas or suggestions when the email from Dr. A landed in my inbox. I viewed the timing as providential, and was IN from the second I read the email and learned that our entire family would be welcomed to participate. Robb was quickly on board as well, and we signed up for the July trip without hesitation.

Robb, Erin, Charlotte, and Heidi Bohannon outside the hotel in Belize

We went into this trip with zero expectations or assumptions. Having participated in the Fit Mother Sedona Retreat the year before, I was glad to know that several individuals I'd met there would be on the trip (Amy, Craig, Dr. A), so there would be at least a few familiar faces. If I were to describe our experience in a few words, I'd say it was perspective-shifting, life-changing, and soul-filling.

In the words of our younger daughter, Charlotte, “After spending a week in Belize it has made me realize just how lucky I am. I am very grateful that I got the opportunity to go there and help people out by building a house.” Joy and gratitude overflowed from all of the individuals we met, and it clung to us as we journeyed home. The contentment with which they viewed their circumstances, and their unwavering faith that their needs would be met, and the simplicity of those needs, made me examine my life and re-evaluate my own “needs” vs. “wants”. Watching my girls on scaffolding working with trowels to spread concrete mud between cinder blocks to make the walls of a home for a family of 5 is a memory I will cherish forever. Dining in a home with one of the local families, talking about our kids, schooling, and our work made me realize that, although we all have different circumstances, we all want the same things at our core – to raise and provide for our children well, with strong values, and to support our families.

When I signed up for the Fit Mother Project in December of 2022, my expectations were that I would lose a few pounds, and collect some great recipes, workouts and new habits along the way. Never did I imagine that I'd be part of a community that cares not just about getting physically healthy and strong, but also views wellness holistically, and believes that service to and connection with others is a key tenet of overall health and wellness as well. I'm so thankful to have had the opportunity to bring my family into the FMP/FFP community as well – we are all better for it!

The Bohannons enjoying evening with local Belize family

Thank you Erin and family! It was a pleasure serving alongside you in Belize.

If you are interested in our upcoming Mission trip to Belize with our team, join us February 15-21, 2025.

Email belize@fitfatherproject.com and we'll add you to our contact list.

Request your time off now and plan to have a wonderful experience with Dr. A, some of our staff, and more inspirational individuals!

Written by Craig Taylor, FMP Staff. – When you join us in Belize, you can take a photo in the Caribbean also!

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Slow Metabolism: 12 Ways Women Over 40 Can Boost Their Metabolic Rate

Erin Coleman — Tue, 27 Aug 2024 01:00:27 +0000

A slow metabolism isn't inevitable with age, as simple solutions can increase your body's metabolic rate to help you shed pounds.

While metabolism does tend to decrease each decade of life, you don't have to settle for being overweight or eating very few calories.

Simple strategies can boost a slow metabolism and help you avoid dreaded age-related weight gain and maintain the body you want!

Try the tips below to get started!

Learn how you can start increasing your metabolism after 40!

What is Metabolism?

Metabolism is your body's ability to convert calories from food and drinks into energy. It's a process that fuels your body and allows it to complete essential functions needed to sustain life.

The more calories your body burns daily, the higher your metabolism is.

In order to maintain your body weight, you must burn the same number of calories as you consume from food and drinks.

To effectively lose weight, you must expend more calories through activities of daily living and exercise than you eat. If you consume more calories than you burn off, weight gain results.

Your metabolic rate, or the rate at which your body utilizes calories, plays a significant role in how many calories you can expend per day. There are many factors that contribute to your metabolic rate:

Genetics
Age
Gender
Activity level
Size
Muscle/fat ratio
Thyroid levels
Estrogen levels
Lifestyle habits

Your metabolic rate isn't set in stone, as there are numerous ways you can increase it to lose weight or maintain a healthy weight long term.

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What Causes a Slow Metabolism?

There are numerous reasons your metabolism might be slower than you'd like.

Older Age

As a rule, metabolism tends to decrease with age. The American Council on Exercise (ACE) reports that after the age of 20, daily energy expenditure decreases by approximately 150 calories per decade. This is often due, at least in part, to decreases in muscle mass linked with aging.

Decreases in Muscle Mass

Over time, aging and hormone changes can contribute to decreases in muscle mass and increases in body fat, changing your muscle/fat ratio. Muscle mass burns more calories than fat, even during periods of rest. As a rule, the more muscle mass you have, the higher your metabolism is.

Gender Differences

Women tend to have less muscle mass than men, though this isn't always the case. Men are genetically prone to have more testosterone and lean body mass, which is why their metabolisms tend to be higher. Furthermore, men often have larger frames and bodies, meaning their calorie requirements are higher than women in many cases.

Low Activity Levels

Not getting much physical activity is one of the most common reasons for having a slow metabolism. Both cardiovascular and strength training exercises can increase muscle mass, as well as your metabolic rate. Aim to exercise most days of each week and keep your body moving all throughout the day.

Prolonged Fasting

Skipping meals (fasting) is beneficial for weight loss in some cases, but studies show prolonged fasting decreases your resting metabolic rate (RMR), which is your body's metabolic rate when you're at rest. When you enter starvation mode, your body may lower its metabolism in an effort to conserve calories.

If you'd like to try fasting for weight loss, consider less restrictive versions of this fat-burning strategy. For example, eat during an 8-hour period of time during the day (10:00 am to 6:00 pm) but avoid skipping multiple meals or going more than 4-5 hours without eating. Your body automatically fasts at night when you're sleeping.

Low Thyroid Levels

Having low thyroid hormone levels, also referred to as hypothyroidism, is more common among women than men and can significantly decrease your body's metabolic rate. For this reason, low thyroid hormones can contribute to unwanted weight gain or hinder weight loss.

You might have low thyroid hormones because of genetics, a disease, pregnancy, iodine deficiency, thyroid surgery, radiation, or taking certain medications. Treatment can get your levels back on track.

Decreases in Estrogen

With aging in women often comes decreased estrogen levels, which is linked with higher body weights and unwanted weight gain. Going through menopause often contributes to lower estrogen levels. Other possible causes include polycystic ovary syndrome (PCOS) or having your ovaries surgically removed.

Symptoms of low estrogen in women include fatigue, weight gain, low sex drive, vaginal dryness, sleeping problems, irregular periods, mood changes, dry skin, loss of breast fullness, and thinning hair.

Healthy lifestyle changes or hormone replacement therapy can balance your hormones to give your metabolism a boost.

Genetics

Despite making healthy lifestyle changes to alter your body composition and increase a low metabolism, genetics still play a role in determining your metabolic rate. Some people genetically have slower metabolisms than others. However, even if your metabolism tends to be lower than average, you still have numerous options to increase it and achieve or maintain a healthy weight!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

12 Ways to Increase Metabolism

If you'd like to increase your metabolism to lose weight or prevent gradual weight gain associated with aging, consider the following metabolism-boosting strategies!

Lift Weights

Lifting weights to build muscle mass is one of the best ways to speed up a slow metabolism, especially if you're over 40. Aim to lift weights at least three times weekly.

If you have sore joints or an injury, consider using exercise bands or your own body weight as resistance instead of weights. Squats, lunges, pushups, sit-ups, leg raises, triceps dips, and planks are examples of metabolism-boosting exercises you can complete without any equipment from the comfort of home!

Do Cardiovascular Exercise

Cardiovascular exercise is an excellent way to build muscle and burn additional calories during and after workouts. Aim to complete at least 20-30 minutes of cardiovascular exercise daily (walking, jogging, cycling, swimming, elliptical workouts, etc.). If weight loss is your goal, aim for at least 45 minutes of aerobic exercise daily (or try high-intensity interval training) in addition to strength-training exercises.

Try HIIT

High intensity interval training (HIIT) is a highly effective metabolism-boosting workout, and studies show that HIIT significantly reduces body fat. To complete HIIT workouts, alternate high-intensity exercises with lower-intensity recovery periods. Do this for a least 20 minutes to optimize fat-burning.

Eat Enough Calories

Fasting is a weight loss strategy effective for some people, but be careful when fasting for long time periods because doing so can slow down your metabolism.

Instead, eat small, frequent meals throughout the day to avoid hunger and keep your metabolic rate going strong. Eat breakfast, lunch, and dinner with snacks between meals. Or choose 5-6 smaller meals spaced evenly throughout the day.

While it's important to avoid overeating, your body's metabolism increases after consuming food as it takes energy to chew food, digest food, and absorb essential nutrients. This process is known as the thermic effect of food.

Consume Fiber-Rich Plant Foods

Plant foods are loaded with fiber, vitamins, minerals, and carbohydrates or protein in some cases. Studies show that low-fat plant foods, protein, and carbohydrates tend to boost the thermic effect of food. Your body's metabolism increases after eating fiber-rich plant foods (fruits, vegetables, legumes, nuts, seeds, and whole grains).

Get 7-9 Hours of Sleep

Sleep deprivation might be an issue because of a busy schedule, stress, or having a sleep disorder. However, getting a good night's rest is beneficial for your metabolism in many ways.

Sleep helps your body better regulate hormones, and gives you the energy needed to complete daily workouts and stay active throughout the day. Aim to get 7-9 hours of uninterrupted sleep each night if you can!

Balance Your Hormones

You can often achieve hormone balance by adopting healthy lifestyle habits and taking medications when necessary. Eating a well-balanced diet, taking multivitamin supplements, getting regular exercise, sleeping enough, and maintaining a healthy weight can boost your chance of balanced hormones.

If you have hyperthyroidism or low estrogen associated with menopause, your doctor offers treatments to improve hormone balance. Examples include taking synthetic thyroid hormone pills or undergoing estrogen replacement therapy.

Stand or Walk More

Sitting down, or being sedentary, most of the day is associated with a slow metabolism and makes weight loss difficult. While it's perfectly fine to sit down part of the day, avoid long periods of sitting to keep your metabolism as high as possible. Stand up instead of sitting down when you can, take walking or stair climbing breaks throughout the day, and consider a standing computer desk!

Try Coffee, Tea, or Green Tea Extract

Drinking coffee or tea can increase a slow metabolism in numerous ways. Studies show caffeine is a natural metabolism-booster and fat-burner, as it increases energy expenditure and decreases energy intake (calories consumed).

One reason caffeine enhances metabolism is that it gives you more energy to stay active throughout the day.

Catechins (found in large amounts in green tea) can also boost your body's metabolic rate. Studies show that catechins and caffeine separately increase total daily energy expenditure. Therefore, it's no surprise that green tea extract supplements can enhance calorie burning, weight loss, and fat loss.

Add coffee, tea (particularly green or oolong tea), or green tea extract supplements — if your doctor gives you the OK — to your daily regimen to boost a slow metabolism.

Consider MCT Oil

Medium-chain triglyceride (MTC) oil is a type of dietary fat that can increase energy expenditure, enhance fat-burning and weight loss, and prevent obesity, according to numerous research studies.

Additional studies show that MCTs optimize exercise endurance and overall performance, which means you can burn extra calories during workouts and throughout the day to keep your metabolism high.

The two main food sources of MCT oil are coconut oil and palm kernel oil. MCT supplements are also widely available. Consider using them to boost your metabolism or add coconut oil to yogurt, oatmeal, homemade protein bars, protein shakes, or smoothies!

Take Metabolism-Boosting Supplements

Using certain dietary supplements is an excellent way to keep your metabolism as high as possible. Some micronutrients, particularly B vitamins, are involved in many of your body's metabolic processes.

To ensure you're meeting daily vitamin and mineral needs, eat a well-balanced diet and take a multivitamin supplement containing B vitamins, vitamin D, calcium, iron, magnesium, and other essential nutrients.

Ask your doctor which supplements are right for you and if you're a good candidate for those containing green tea extract.

Eat More Protein

Studies show that increasing your protein intake can boost daily energy expenditure or the number of calories your body burns throughout the day.

At a minimum, fill one-fourth of each plate of food with protein-rich options (chicken, turkey, fish, seafood, eggs, tofu, etc.) to increase a slow metabolism.

Add additional high-protein foods to meal plans to keep your protein intake (and metabolism) high. Examples include protein shakes or bars, milk, protein-enriched plant milk, cottage cheese, Greek yogurt, reduced-fat cheese, legumes, nuts, seeds, nutter butter, and hummus.

Protein also boosts satiety, making it easier to reduce your total calorie intake when trying to lose weight.

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Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on slow metabolism.

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How To Increase Metabolism After 40: How Women Can Jumpstart Their Metabolism

Dr. Anthony Balduzzi — Thu, 22 Aug 2024 01:00:42 +0000

You may be wondering how to increase metabolism after 40. The good news is that there are many actions that can jumpstart your metabolism — at any age!

Many of these tactics are simple things we take for granted.

You can easily boost your energy levels and live a full and happy life when you know how to increase metabolism after 40.

Simply put, your metabolism is a chemical reaction that happens inside your body constantly. This process keeps your cells healthy and operating the way they should.

In fact, there are two parts to your metabolism:

Catabolism, which produces energy from molecules
Anabolism, which converts nutrients into the materials needed by cells

Knowing that metabolism runs off of the energy in our body that is created by food, it's obvious that eating properly is one of the most effective methods to increase your metabolism. Keep reading to learn more about how to increase metabolism after 40.

Check out these 10 simple tips for increasing your metabolism after 40!

How Metabolism Decreases With Age

There are three main factors that contribute to unwanted weight gain for women in their 40s.

Metabolism slows by about 5% every decade after the age of 40.
Most women experience loss of muscle mass around the same age.
Estrogen levels start to decrease, while insulin increases — resulting in more cravings.

The compound effect of these three events usually results in unwanted weight gain that can seem inevitable. In addition, many women have families by the time they are 40 and busy careers. The demands of these roles contribute greatly to stress levels, physical demands, and lack of time.

However, knowing about the three physiological changes and life stressors can help you make informed decisions about your metabolism and health. But there are lifestyle changes you can make today that will keep you energetic, mentally sharp, and fit for longer!

How To Increase Metabolism After 40

You might be surprised at this list of how to increase metabolism after 40. But believe us, if you invest in these changes, you can truly start to see results.

Sleep

Getting enough shut-eye is actually one of the most effective metabolic boosters. It takes the least amount of effort on this whole list! We recommend 6 to 8 hours of sleep every night so your body can re-balance hormone and stress levels.

Diet

Adjusting your diet is a very direct way to affect metabolism. After all, food creates the energy that metabolism runs on!

While there are many diets out there, we recommend trying the free diet offered in the Fit Mom Jumpstart. The Fit Mom Jumpstart gives you everything you need to know about nutrients and portioning your plate for a healthy weight loss diet.

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Water

As we know, our bodies are 60% water and need it to function properly. But did you know that proper hydration also plays into your metabolism?

Drinking water can help to flush out toxins from your body, which increases your metabolism's efficiency. In addition, drinking cold water specifically can help to lower your body temperature and force your body to increase its metabolic rate to bring your temperature back down.

Exercise

Exercising forces your heart to beat faster so that your organs have the nutrients they need to fuel your workout and repair themselves.

We've found that high-intensity training helps your body boost metabolism the most. In a workout, this would be exerting yourself to the highest extent for a short period of time and then taking a short break. This cycle would repeat itself and can mix and match workouts so that you stay engaged.

Weight Training

Conversely, weight training helps your body and metabolism in a different way.

When you have more muscle mass, your body needs more calories to burn to maintain these muscles. After consistent weight training, your body will transition into having lean muscle mass and a higher metabolic rate.

Eat Protein

Pairing enough protein with weight or interval training will help your body increase muscle mass. This will allow you to reap all the benefits of your exercising and increase your metabolism by way of burning more calories.

If you're interested in a low-calorie and great-tasting protein powder, check out SuperFuel! Protein powder will ensure you're getting enough high-quality protein, which helps promote muscle growth and fat loss.

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Green Tea

In addition to green tea's positive antioxidants, it's also thermogenic. This means that green tea raises your core body temperature, which forces your body to respond by increasing your metabolic rate.

Avoid Alcohol

Alcohol packs on pounds and contains unwanted sugars. If you can reduce your alcohol intake to just on social occasions, you can limit the number of unnecessary calories that are weighing your metabolism down.

Avoid Sugar

Think about it — just one can of soda has a quarter cup of sugar. This amount of sugar is difficult to work off in a day, especially if you don't go to the gym regularly. If you remove sugary drinks (and eventually sugary snacks), you can decrease your fat storage and keep your metabolism working more efficiently.

Check Your Digestion

If your digestion is sluggish or clogged, you might want to consider adding digestive enzymes or fiber into your diet. Removing digestive clogs allows your body and metabolism to work more efficiently.

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Holistically Healthy

As you can see, many of the recommendations for how to increase your metabolism after 40 revolve around a holistically healthy lifestyle. Paying attention to things we take for granted — like sleep and hydration — can make a big impact on your overall health, especially when compounded by other good habits.

If you're ready to kick your metabolism into high gear, download the free Fit Mom Jumpstart! You'll receive free online coaching, a complete diet plan, workouts, and more. The best time to jumpstart your life and metabolism is now!

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post How To Increase Metabolism After 40: How Women Can Jumpstart Their Metabolism appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

How To Lose Weight Without Counting Calories

Erin Coleman — Fri, 02 Aug 2024 01:00:31 +0000

You're in luck if you’re wondering how to lose weight without counting calories. Weight loss can be easier than you think!

You don’t have to count calories to effectively drop weight, as long as you have the right tools!

And one of the best tools you can have in your health and fitness arsenal is a structured weight loss program. In fact, studies show that joining a weight loss program enhances diet quality and weight loss.

A weight loss program's added support and structure give you the information, diet and exercise plans, and motivational support from health experts necessary for long-term success. Online weight loss programs (like the Fit Mother Project) are convenient and give you the option of social media and community support from people with similar weight loss goals.

Keep reading for more tips on how to lose weight without counting calories!

Find out how to change your mindset about food and dieting to achieve consistent weight loss results!

15 Tips on How to Lose Weight Without Counting Calories

1. Use the Perfect Plate Method

Using the Perfect Plate method, you’re automatically getting the right proportion of nutritious foods that fill you up for long periods without feeling deprived.

Fill half of each plate with non-starchy vegetables such as lettuce, spinach, kale, other leafy greens, green beans, cucumbers, tomatoes, asparagus, zucchini, bell peppers, onions, broccoli, cauliflower, mushrooms, celery, and other low-calorie veggies
Fill one-fourth of each plate with nutritious protein foods like eggs, egg whites, chicken, turkey, duck, venison, very lean grass-fed beef, fish, shrimp, scallops, other seafood, tofu, tempeh, seitan, and protein powder
Fill one-fourth of each plate with fiber-rich carbohydrates like quinoa, brown rice, wild rice, oatmeal, whole-grain pasta, sweet potatoes, squash, carrots, corn, green peas, black beans, pinto beans, lentils, chickpeas, other legumes, and fruit
Choose 2-3 servings daily of dairy foods or plant-based alternatives, including low-fat milk, plant milk, plant-based yogurt, low-fat Greek yogurt, low-fat cottage cheese, reduced-fat cheese, plain kefir, and whey protein shakes
Eat a small portion of healthy fats at each meal, such as olive oil, coconut oil, flaxseed oil, walnut oil, other plant-based oils, avocados, nuts, seeds, nut butter, hummus, olives, and fish oil

2. Choose Smaller Plates

When using the perfect plate method for weight loss without counting calories, choose small plates to avoid overeating at mealtime.

Smaller plates mean better control of portion sizes. Your plate may include 1 cup of non-starchy veggies, 1/2 cup of protein foods, and 1/2 cup of carbohydrates.

If you’re still hungry after a meal, choose portions at the next meal that are slightly larger but maintain your perfect plate proportions.

Aim to eat 4-6 smaller meals instead of just a few large meals.

Doing so helps keep your body’s metabolism high while avoiding hunger, physical and mental fatigue, and feeling deprived.

3. Drink Water Before Meals

Studies show that drinking water before meals significantly reduces food intake and is an effective weight control strategy.

Aim to drink at least 2 cups of water before each meal to trick your body into feeling full so you can eat less food without counting calories.

Drink cool or cold water rather than room temperature water, and flavor it with cucumbers, fruit chunks, or lemon if you’d like.

Here's the easiest way to drink more water every day!

4. Eat Low-Calorie Foods First

By eating foods containing the lowest number of calories first, you’ll feel full with fewer calories for more effective weight loss.

After creating a meal using the perfect plate method, aim to eat the non-starchy vegetables first after 2 cups of drinking water.

Next, eat protein foods or protein-rich dairy foods as protein helps fill you up, keeps your metabolism high, and allows you to maintain lean body mass while losing weight.

Last, consume carbohydrates and sprinkle healthy fats throughout your meal to help you feel satisfied.

5. Consume Food Slowly

Eating slowly helps your brain and stomach effectively process the feeling of fullness.

Eating quickly increases your chance of overindulging, as it can take your body longer to signal satiety.

Eat as slowly as possible during meals, and allow yourself plenty of time for eating.

If you struggle to eat slowly, take short breaks after eating each portion of your perfect plate or set a timer during meals.

6. Go Low-Carb at Night

Choose lower-carb foods at night, especially if you’re not as active during evening hours as earlier in the day.

While carbohydrates give you energy, eating too many allows your body to turn excess carbs into stored body fat.

Unless you’re physically active at night, focus on non-starchy veggies, protein foods, or lower-carb dairy foods in the evening.

The position stand of the International Society of Sports Nutrition is that consuming casein protein found in dairy products or casein powder at night maximizes lean mass and keeps your metabolism going strong.

If you feel hungry before bed, consider a protein shake — like one of these!

These are the most important carbs to avoid for weight loss!

7. Say No to High-Calorie Drinks

Drinking calories is fine if you’re consuming dairy foods or protein shakes, but avoid beverages containing calories from added sugar.

For example, avoid sports, juice, sodas, lemonade, and sweet tea.

Avoid alcoholic drinks whenever possible too. Wine, beer, hard liquor, and mixed drinks can increase calories quickly without offering your body beneficial nutrients.

Say no to drinks containing artificial sweeteners, such as sucralose, saccharin, acesulfame, neotame, and aspartame, found in many diet drinks.

Studies show that while these sweeteners are calorie-free, they induce sugar cravings and may contribute to obesity.

Instead, choose low-calorie or calorie-free drinks like water, black coffee, or unsweetened tea to drop weight without counting calories.

8. Steer Clear of Processed Foods

Cutting processed foods is an excellent way to drop weight and body fat without counting calories.

Highly processed foods are often high in calories but don’t fill you up like whole foods rich in fiber, protein, and healthy fats.

Foods to steer clear include fried foods, refined grains like white bread and white rice, candies, other sweets, sodas, other sugary drinks, baked goods, potato chips, other processed snack foods, and prepackaged meals.

Avoid processed meats like ham, salami, bacon, hot dogs, sausage, and deli meats.

Because processed meats are linked with cancer, you have two good reasons to steer clear of these foods whenever possible.

9. Eat Out at Restaurants Less Often

Another answer to “how to lose weight without counting calories” involves cooking at home as often as possible.

Studies show that a higher frequency of dining out at fast food or sit-down restaurants is associated with a higher body mass index (BMI).

It can be difficult to control your calories when eating restaurant foods, as hidden ingredients and calories may lurk in even the healthiest-looking entrees.

Prepare meals at home as much as possible so you can control which foods and ingredients you're putting in your body.

Doing so helps you achieve better portion control without counting calories during weight loss.

While dining out every now and then is perfectly okay, don't make it a regular habit if getting lean is your goal.

Stay on top of your nutrition with these weekend diet tips!

10. Listen to Your Body's Hunger Cues

Listening to your hunger cues helps you stop eating when you feel full and prevents you from eating when you’re not hungry.

Before taking a bite of food, ask yourself if you’re truly hungry.

If you’re not sure, try drinking a glass of water and reevaluate your hunger cues.

Reasons some people eat other than feeling hungry include stress, depression, boredom, seeing or smelling food, or being in social situations where food is present.

11. Stay Active Throughout the Day

When you’re wondering how to lose weight without counting calories, keep yourself active all throughout the day in addition to planned exercise.

Doing so helps you burn the extra calories needed for weight loss.

You must burn about 500 more calories than you eat every day to drop about 1 pound each week.

To keep yourself active and get excess weight off, engage in at least 30-60 minutes of scheduled weight loss exercise every day.

In addition, aim to keep your body moving for another 45-60 minutes each day.

Doing so might mean taking stair climbing or walking breaks during work, doing extra house cleaning, walking your dog, doing yard work, playing with your children outside, or grocery shopping.

12. Weigh Yourself Every Day

Weigh yourself every day to determine if your current weight-loss strategies are effective.

Weigh yourself at the same time each day and track your progress over time in a journal.

Review the results every week. A good weight loss goal is to drop 1-2 pounds weekly, as this weight loss rate is often effective for long-term success.

Studies show daily weigh-ins are more effective for weight loss than less frequent weighing.

Accountability and routine self-monitoring play key roles.

If you haven’t lost weight after two weeks of making lifestyle changes, try using smaller plates or burning more calories through physical activity.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

13. See Your Doctor Regularly

Sometimes the cause of stalled weight loss is associated with medical reasons.

For example, thyroid disorders, unbalanced estrogen or progesterone levels, stress, or sleeping problems can contribute to a slowed metabolism or increases in appetite.

If this is the case for you, getting proper medical treatment can drastically increase your chance of losing excess weight.

Your personalized treatment plan might be as simple as taking medications or undergoing hormone replacement therapy.

Set aside at least 7-8 hours each night to get the sleep your body requires.

See your doctor regularly to optimize your health, quality of life, and weight loss.

14. Record Your Intake in a Food Journal

Writing down the foods and drinks you consume each day helps control your food intake, even without counting calories.

Studies show that a higher frequency of food logging is associated with greater weight loss over a six-month period.

Recording your food intake makes you more mindful of the quantity of food you’re eating, regardless of whether you track calories.

Doing so helps you see the correlation between the volume of food and your body weight, allowing you to adjust weight loss meal plans as needed to achieve your goals.

Use a paper or online food journal to record intake at each meal and snack. For best results, be consistent with journaling by not skipping days.

15. Make Healthy Eating Swaps

Use a few simple food swaps to significantly reduce your intake and lose weight without counting calories.

Examples of healthy eating swaps to try include:

Use salsa or mustard in place of higher-calorie condiments
Choose zucchini noodles or whole-grain pasta in place of regular pasta
Pick low-fat dairy foods over full-fat dairy items
Choose broth-based soups with veggies over cream-based soups
Use cauliflower crust instead of traditional pizza crust for homemade pizzas
Pick cauliflower rice instead of traditional rice
Snack of fruit with nut butter instead of sweets
Choose low-sugar protein bars over granola bars
Eat air-popped popcorn, nuts, or veggies with hummus instead of potato chips
Choose black bean or veggie burgers over hamburgers
Pick plain Greek yogurt over traditional or fruit-flavored yogurt
Opt for lettuce wraps instead of hamburger buns or bread
Choose olive oil- or vinegar-based sauces and dressings instead of tomato sauce, ketchup, barbecue sauce, and traditional salad dressings
Opt for oatmeal without added sugar
Pick nut milk over cow’s milk
Choose unsweetened coffee or tea
Pick unbreaded lean meat, fish, or poultry over breaded and processed meats
Drink a protein shake in place of one or two meals
Sip on calorie-free seltzer instead of soda, diet soda, or alcoholic drinks
Flavor water and tea with lemon instead of sweeteners

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post How To Lose Weight Without Counting Calories appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

How To Lose Weight Fast — Safely and Effectively

Erin Coleman — Thu, 18 Jul 2024 01:00:29 +0000

We get it; you probably want to get excess weight off quickly. But, if you’re wondering how to lose weight fast, it’s first helpful to know what safe and realistic weight loss looks like.

While it’s possible to lose three to five pounds a week by choosing very low-calorie diets (VLCDs) containing 500-800 calories per day, this rate of weight loss often isn't sustainable (or healthy) for the long term.

Some medically supervised weight loss programs are very low in calories, but the National Heart, Lung, and Blood Institute (NHLBI) says you shouldn't eat fewer than 800 calories daily unless supervised by a doctor.

VLCDs can lead to unwelcome side effects, such as nutrient deficiencies, extreme fatigue, gallstones, nausea, headaches, and hair loss.

So how can you safely lose weight quickly? Keep reading to find out!

These 10 fat loss tips will teach you how to naturally reduce and maintain your weight.

How Fast Can I Safely Lose Weight?

A safe rate of weight loss that’s sustainable long-term is about one to two pounds per week. If losing weight fast is your goal, aim to drop two pounds weekly or eight pounds per month using various methods.

Follow a Low-Calorie Diet

Reducing your overall energy intake by about 1,000 calories daily should help you lose about two pounds weekly. The total number of calories this equates to might be about 1,200 calories daily if you normally eat 2,200 calories or 1,500 calories per day if your usual intake is 2,500 calories.

You don’t have to count calories to lose weight effectively, but tracking food intake and calories if you have time can help you drop two pounds weekly for rapid weight loss. Write down the foods you eat in an online or paper food journal, or track your calories using a fitness tracker or health app.

Once you have a better idea of your usual intake, reducing that number by 1,000 makes it easy to achieve weight loss goals.

Try Intermittent Fasting

Intermittent fasting means you periodically fast during specified days or periods. For example, you might follow a very low-calorie diet of 800 calories daily every other day or eat only during an 8-hour window of time throughout the day (between 10:00 am and 6:00 pm).

Studies show that this strategy helps reduce calorie intake, body weight, and blood pressure.

Consider Fasting Cardio

Another way to increase fat burning and lose weight fast for women is by trying fasting cardio or not eating breakfast before morning cardiovascular workouts. Your body is already in a fasted state when you first wake up in the morning, and studies show that fasting cardio is associated with increased fat-burning during exercise, decreases in daily food intake, and better weight management.

To complete fasting cardio, drink two to four cups of water (plus coffee or tea if you’d like) when you first wake up and drink water throughout your cardiovascular sweat session. Studies show that increasing your time spent doing cardiovascular exercise to at least 45 minutes (or burning 400-600 calories per session) most days of the week is an effective weight loss strategy.

Additional fat-burning workouts include high-intensity interval training (HIIT), plyometrics, and circuit training.

Reduce Carbohydrates

Eating fewer carbohydrates (while increasing dietary protein and fat) helps put your body into a state of ketosis, where you burn fat as fuel instead of carbohydrates and sugar. Studies found that reducing carbs and inducing ketosis aids in rapid weight and fat loss.

A good rule of thumb when reducing carbs for weight loss, especially if you’d like to follow the diet long-term and still have energy for workouts, is consuming about 130 grams of carbs daily.

This is the minimum daily amount recommended by the Institute of Medicine and is the carbohydrate-recommended dietary allowance (RDA).

To help reduce carbs to 130 grams per day, eliminate white bread, white rice, regular pasta, and other refined grains, steer clear of sugary drinks and sweets, and choose non-starchy vegetables, such as leafy greens, cucumbers, tomatoes, bell peppers, and mushrooms in place of starches like corn, peas, and potatoes

Follow this eating schedule to lose weight fast! These meal timing setups are tested and PROVEN to work.

Ways to Curb Your Appetite

Losing two pounds weekly is easier when you use a few tips and tricks to help curb your appetite.

Have Your Hormone Levels Checked

As women age, hormone levels can fluctuate and cause increases in appetite. Studies show that estrogen inhibits food intake in women, and progesterone and testosterone may stimulate the appetite.

When hormone levels are unbalanced, especially during and after menopause in women, increases in appetite can lead to unwelcome weight gain. Thyroid hormone imbalance can also decrease metabolism and hinder weight loss.

Over 12% of people in the U.S. will develop a thyroid condition at some point in their lives, and up to 60% of people with a thyroid disorder don’t know they have it. Before you begin a rapid weight loss program, it might be a good idea to have your doctor check your hormones to keep your appetite and metabolism in check.

Increase Protein

When calorie restriction and rapid weight loss are your goals, boost protein to help curb your appetite, especially when you reduce carbohydrates. Studies show that protein increases satiety despite eating fewer calories, spares lean muscle mass, and helps prevent decreases in metabolism during weight loss.

If you’d like to know how to lose weight fast and maintain muscle when you work out regularly, increase your protein to about one gram per pound of body weight daily.

Studies show protein intake is effective for weight loss in active adults. Additional studies found that snacking on protein-rich foods, such as yogurt, improves appetite control and satiety and reduces food intake in women.

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

Boost Fiber

High-fiber foods contain carbohydrates, but fiber takes a while to travel through your digestive tract, isn’t fully digested or absorbed, and, most importantly, can enhance rapid weight loss.

Choose fiber-rich non-starchy vegetables, such as leafy greens, cucumbers, tomatoes, and nuts or seeds, as your main source of dietary fiber. While slightly higher in carbohydrates, cooked legumes (such as black beans) usually provide 7-8 grams of fiber in each 1/2 cup cooked portion.

Women should aim for at least 25 grams of fiber daily.

If you don’t achieve this goal by eating healthy foods alone, ask your doctor about taking a fiber supplement to boost satiety further and enhance weight loss. Studies show fiber supplementation is an effective weight and fat loss strategy and helps reduce waist circumference and the number of eating occasions in overweight adults.

Drink Water Before Meals

Water is an excellent satiety booster that helps curb junk food cravings because water is calorie-free but takes up space in your stomach.

An excellent way to reduce appetite and food intake at mealtime is to drink at least two cups of water before each meal and throughout the day.

Studies show this strategy is effective for weight loss.

Sleep More

Believe it or not, chronic sleep deprivation can alter hormones within your body that increase hunger and lead to unwanted weight gain over time.

To help control hunger and curb your appetite for fast weight loss in women, ensure you sleep 7-9 hours each night.

Doing so increases energy, making it easier to burn more calories during workouts and throughout the day.

Limit Stress

Short-term stressful situations can trigger a fight or flight response that reduces appetite, but long-term chronic stress can boost a hormone called cortisol and increase your appetite.

You can’t always avoid stressful situations but do what you can to limit long-term, continuous stress in your life. Try yoga, meditation, outdoor walks, or a massage.

Learn how to manage stress from your everyday life with these simple techniques!

How To Lose Weight Fast

A weight loss plan helps you shed pounds fast and keep it off for life. FM30X is a weight loss plan designed for busy moms of all ages with proven success.

When you sign up for it, health experts guide you every step of the way and keep you motivated. They provide you with the accountability needed to stay on track.

The Fit Mother Project offers custom meal plans, menus, fat-burning workouts, Fit Mom Facebook group access, email coaching from health experts, weekly newsletters, and much more. You’ll be surprised at how much weight you can lose quickly with the direction and support of the Fit Mother Project staff!

Before you begin the FM30X program, commit to a healthier lifestyle. Be willing to give up certain habits, such as heavy alcohol consumption, drinking soda and other sugary drinks, and eating sweets, baked goods, white bread, other refined grains, fried foods, and processed meats.

Want to ensure you're ready to commit to better long-term health? Try the FREE Fit Mom 3-Day Weight Loss Jumpstart today!

Struggling to lose weight? Here are the 3 most effective ways to lose fat!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post How To Lose Weight Fast — Safely and Effectively appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Glucose Support: Improving Blood Sugar and Metabolism with Glucose Supplements

Dr. Anthony Balduzzi — Fri, 12 Jul 2024 01:00:33 +0000

Maintaining optimal health can be challenging in today's fast-paced world, and one crucial aspect of health that is often overlooked is blood glucose management.

Fluctuating blood sugar levels can lead to a host of problems, including diabetes and metabolic syndrome.

Glucose support supplements have emerged as a popular tool for managing blood sugar levels and promoting overall well-being. By incorporating these supplements into your daily routine, you can take proactive steps toward better health and longevity.

However, it’s important to remember that supplements are not a substitute for a balanced diet and regular exercise. They work best when combined with a healthy lifestyle that includes a nutritious diet, regular physical activity, and routine medical check-ups.

Here are the top 10 benefits of taking glucose supplements and some lifestyle tips for optimal blood sugar management.

Meet Glucose Support. This powerful supplement improves blood sugar & insulin levels naturally with a safe & effective blend of 15 vitamin plus clinically proven ingredients like GlucoHelp®.

When your blood sugar is high, it can lead to damage of your brain, kidneys, liver, pancreas, and blood vessels. Glucose Support has compounds to protect your key organs from excess sugar. When your blood sugar is maintained at a healthy level, your body will have more energy and burn fat more efficiently.

Take 3 capsules of Glucose Support daily to promote balanced blood sugar & insulin sensitivity. It supports easier weight loss when paired with a healthy diet.

Click here to learn more about Glucose Support »

The Top 10 Benefits of Glucose Supplements

1. Regulates Blood Sugar Levels

One of the primary benefits of glucose support supplements is their ability to help maintain stable blood sugar levels. Ingredients like chromium, berberine, and cinnamon can enhance insulin sensitivity and improve glucose metabolism, preventing spikes and crashes that can lead to health issues.

2. Improves Insulin Sensitivity

Improved insulin sensitivity is crucial for effective glucose utilization. Supplements often contain ingredients like alpha-lipoic acid and magnesium, which enhance the body's response to insulin, reducing the risk of insulin resistance and type 2 diabetes.

3. Supports Weight Management

Maintaining healthy blood sugar levels can aid in weight management. When blood sugar is stable, cravings for unhealthy snacks decrease, making adhering to a balanced diet easier. Some supplements also contain fiber, which promotes a feeling of fullness and aids in weight control.

4. Boosts Energy Levels

Fluctuating blood sugar can cause energy crashes and fatigue. By stabilizing blood sugar levels, glucose support supplements can help maintain consistent energy throughout the day, enhancing productivity and overall quality of life.

5. Enhances Metabolic Health

Supplements that support glucose metabolism can improve overall metabolic health. Ingredients like green tea extract and bitter melon enhance fat oxidation and promote efficient energy utilization, contributing to better metabolic function.

6. Reduces Inflammation

Chronic inflammation is linked to numerous health conditions, including diabetes. Many glucose support supplements contain anti-inflammatory ingredients like turmeric and omega-3 fatty acids, which can help reduce inflammation and improve overall health.

7. Protects Cardiovascular Health

Stable blood sugar levels are essential for heart health. Ingredients like cinnamon and alpha-lipoic acid have been shown to improve blood lipid profiles and reduce the risk of cardiovascular diseases by supporting healthy blood sugar levels.

8. Supports Cognitive Function

Fluctuating blood sugar levels can impact brain health and cognitive function. By promoting stable glucose levels, these supplements can help maintain mental clarity, focus, and overall cognitive performance.

9. Promotes Healthy Aging

Proper blood glucose management is vital for healthy aging. By supporting metabolic health and reducing oxidative stress, glucose support supplements can help mitigate age-related health issues and promote longevity.

10. Enhances Overall Well-Being

When blood sugar levels are stable, overall well-being improves. Individuals often experience better moods, reduced stress levels, and improved sleep quality, contributing to a higher quality of life.

What To Look For In Glucose Supplements

When selecting a glucose support supplement, choosing one with high-quality, clinically tested ingredients is important. Look for products that are free from artificial additives and fillers. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medication.

While glucose support supplements offer many benefits, they may not suit everyone. Potential side effects include gastrointestinal discomfort, allergic reactions, and medication interactions. Always consult with a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or have any pre-existing health conditions.

Meet Glucose Support. This powerful supplement improves blood sugar & insulin levels naturally with a safe & effective blend of 15 vitamin plus clinically proven ingredients like GlucoHelp®.

Take 3 capsules of Glucose Support daily to promote balanced blood sugar & insulin sensitivity. It supports easier weight loss when paired with a healthy diet.

Click here to learn more about Glucose Support »

Lifestyle Tips for Optimal Blood Sugar Management

In addition to taking glucose support supplements, consider the following lifestyle tips to help manage blood sugar levels effectively:

1. Eat a Balanced Diet

Focus on a diet rich in whole foods, including plenty of vegetables, fruits, lean proteins, and healthy fats. Avoid processed foods, sugary snacks, and beverages that can cause rapid spikes in blood sugar.

2. Exercise Regularly

Physical activity helps your body use insulin more efficiently and can lower blood sugar levels. Aim for at least 150 minutes of weekly moderate-intensity exercise, such as brisk walking, cycling, or swimming.

3. Monitor Your Blood Sugar Levels

If you have diabetes or are at risk, regularly monitoring your blood sugar levels can help you understand how different foods and activities affect your glucose levels and make necessary adjustments.

4. Stay Hydrated

Drinking plenty of water helps maintain blood volume and can support healthy blood sugar levels. Aim for at least eight glasses of water daily or more if you are physically active.

5. Manage Stress

Chronic stress can impact blood sugar levels. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep-breathing exercises to help keep your stress levels in check.

6. Get Enough Sleep

Poor sleep can affect insulin sensitivity and blood sugar levels. Aim for 7-9 hours of sleep daily to support overall health and well-being.

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Want To Change Your Life? Check Out FM30X!

FM30X is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FM30X can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join FF30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

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Emotional Changes During Weight Loss: Making Your Mind as Fit as Your Body

Holly Smith, M.D. — Sat, 22 Jun 2024 01:00:54 +0000

The path to weight loss and body transformation is an intense journey. The physical demands are well known, but what about emotional changes during weight loss?

Embarking on a weight loss journey isn’t just about a number on a scale or short-term fixes.

Losing weight involves adopting a new, healthier lifestyle.

This means changing both your physical and psychological outlook about your health.

While exercise and physical activity are essential to weight loss, the mental aspect of changing your views about your health is also key. And oftentimes, this part of weight loss often goes overlooked.

Let's take a look at some emotional changes during weight loss — and how to cope with them.

Learn about the ways you can change your mindset to lose weight!

Emotional Changes During Weight Loss

The emotional toll of weight loss can be broken down into a few different areas. This includes the impact of changing one’s food choices, revamping your approach to exercise, and dealing with how your body changes over time as you approach your weight loss goals.

Nutrition and Weight Loss

Starting from a young age, food is associated with reward and celebration. Holidays like Thanksgiving and Christmas are centered around big dinners followed by traditional desserts. At Halloween, you would swap candy with friends, and on birthdays you would share a big cake with family.

Happy memories are often associated with the aroma of foods, which can trigger our emotions.

There is even a name for rich foods that bring on pleasant feelings, the so-called “comfort foods.” This is because a satisfying meal causes the release of dopamine in the brain. This neurotransmitter is associated with the reward center in the brain and has a significant impact on appetite and food intake.

So you can see how cutting back or cutting out certain foods can be much easier said than done since we link so many of our enjoyable emotions to foods.

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Improve your mindset & Discipline
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Steps to Handle Dietary Changes

In order to combat the emotional impact of dietary changes, there are a few steps you can take to make things a little easier.

Keep A Food Diary

It can be helpful to write down what you eat throughout the day to identify times when you may be doing unnecessary snacking. You should also keep track of portion sizes and calorie/macronutrient intake.

Identify Triggers For Unhealthy Eating

Oftentimes after a stressful day, people look to food as a coping mechanism. Or maybe you turn to food as a way to reward yourself. Sometimes, we simply eat because we are bored!

Whatever your trigger is, when you turn to food, try to ask yourself if you are really hungry, if you are eating for other social reasons, or because you are overwhelmed or stressed out.

Researchers have even found that issues like stress and anxiety can trigger emotional eating, which leads to higher body mass indexes. In addition, studies show that chronic stress may increase the motivation to reward yourself with food, and these cravings may contribute to stress-related weight gain.

Adopt New Ways To Deal With Stress

Once you figure out what your triggers to unhealthy eating are, it can be easier to find new coping mechanisms. There are a number of different ways to handle stress that don’t involve indulging in unnecessary calories.

You can try things like:

Meditation
Exercise
Yoga
Deep Breathing

Utilizing these stress-reducing techniques will help alleviate some of the emotional burdens of weight loss.

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Exercise and Weight Loss

When people ramp up their physical activity, they typically only think about the physical challenges that this presents. But adopting a new exercise routine can also have a significant emotional impact.

If you are a beginner, you may not be sure what your body is capable of doing. This can make a new fitness program's first days and weeks extremely intense.

It can be discouraging at first if you are unable to finish a workout or find yourself huffing and puffing for air after a few minutes of activity. This can make you feel disappointed and emotional about reaching your goals, and this is why a lot of people give up on a fitness program too early.

Understanding the emotional impact will help you develop ways to maintain your motivation to continue towards your goals.

You can make short-term goals at first. Instead of focusing on a distant goal of losing 20 pounds, make it a point to exercise three times a week.

Then, you can gradually build on this goal and increase the intensity of your workouts. When you are able to reach your short-term goals, this will motivate you to push yourself even harder to achieve your long-term goals.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Body Changes and Weight Set Backs

When you make a goal to lose weight, this isn’t just because you want to see a smaller number pop up on the scale. It’s also because you want to improve your body composition, gain strength and endurance, decrease your risk of chronic diseases, and enhance your self-esteem.

The path to weight loss, however, is not a straight line where you lose weight every day.

In fact, in the beginning, your weight may go up. And it will definitely fluctuate a lot along the way. As you increase aerobic activity and strength training, your lean muscle mass will increase. This can cause a slight increase on the scale even though your body fat is decreasing and your total body composition is improving.

However, seeing that number go up or stay the same despite all of your hard work can leave you feeling dejected. You may even feel like giving up if you aren’t seeing improvements. This is another point where you need to evaluate the psychological impact that this is having on you.

Once the pounds start dropping, you will also hit a point where your weight starts to plateau. This part of weight loss can make you feel frustrated. The important thing is that you reassess your strategy and make adjustments to your weight loss approach that result in more healthy weight loss over the long term.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

The Emotional Impact of Reaching Your Weight Loss Goal

It can be pure joy when you hit your weight loss goal, but the reality of maintaining your new healthy lifestyle can be quite daunting. At this point, your motivation may start to dwindle since you have already achieved your goal.

To stay accountable for your fitness, you will likely need to shift your mindset once more.

You can set new goals to keep you motivated to stay on track. You'll be more inspired to stick with your new lifestyle when you accomplish little things like reaching your water intake goal or making it to the gym more than three times a week.

Don't let the scale be your sole source of encouragement. Also, think about your overall health and fitness goals.

Don’t Forget the Emotional Impact of Weight Loss

The weight loss journey is both a physical and emotional challenge. It is important to remember that changing your outlook on nutrition and exercise isn’t a punishment.

It is about adopting a new lifestyle to carry on for years, and not just about quick fixes.

Once you start losing weight, you will feel more confident and energized. This will provide a great incentive to continue an active and healthy way of living!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Emotional Changes During Weight Loss: Making Your Mind as Fit as Your Body appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

How To Lose 20 Pounds: A Proven Method For Women To Lose Weight and Keep It Off

Erin Coleman — Mon, 10 Jun 2024 01:00:04 +0000

Knowing how to lose 20 pounds may seem like an impossible hurdle, but it doesn't have to be.

It simply takes a few simple lifestyle changes.

Sometimes just one life-changing decision is all it takes to lose 20 pounds and keep it off for good.

Don’t give up on past failed weight loss attempts, as simple weight loss solutions are within reach!

Keep reading, and we'll teach you how to lose 20 pounds.

Struggling to lose weight? Here are the 3 most effective ways to lose fat!

Why Weight Loss Attempts Fail

Many people who attempt weight loss fail at it long term. The Centers for Disease Control and Prevention (CDC) reports that almost half of adults in the United States tried to lose weight within the past year.

However, the CDC also says over 71% of U.S. adults are considered to be overweight or obese.

Why is weight loss so hard to maintain long term? The answer is simple.

Many dieters make temporary lifestyle changes to get excess weight off quickly, but their diets aren’t long-term sustainable.

For example, dieters might try ketogenic diets, another type of restrictive low-carb diet, or a very low-calorie diet (VLCD) but feel hungry, deprived, or tired after a few weeks.

When they return to normal eating patterns, lost weight often returns.

The best solution for how to lose 20 pounds and keep it off is to find a nutritious diet, exercise program, and other healthy habits you enjoy and can stick with for life!

How To Lose 20 Pounds in 10 Weeks

A safe, effective weight loss rate that’s sustainable is 1-2 pounds weekly, suggests the National Heart, Lung, and Blood Institute.

If you aim to lose 2 pounds weekly to drop 20 pounds in 10 weeks, aim to burn 1,000 more calories than you eat daily.

If dropping 1 pound per week is your goal, expend 500 more calories than you eat daily.

Reduce your calorie intake, exercise more, or combine these two methods to maximize your results!

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

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Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

How To Lose 20 Pounds With a Calorie Deficit

Some simple lifestyle changes help create a calorie deficit, which means you burn more calories than you eat for effective weight loss. You don’t have to choose all the examples below, as a 500-1,000 calorie daily deficit should do the trick!

Give Up Sugary Drinks

Sugary drinks might curb your sweet tooth, but they pack extra calories that hinder weight loss. Giving up 3 sugary drinks, such as 3 cans of soda, 3 glasses of lemonade, or 3 large glasses of juice, helps you reduce your energy intake by about 500 calories daily, so you can drop about 1 pound per week!

Do Cardiovascular Exercise for 45 Minutes Daily

Studies show that adding 45 minutes of cardiovascular exercise (jogging, biking, swimming, using the elliptical machine, etc.) to each day is effective for weight loss, even if you’re not dieting.

Why? Because you can burn about 400-600 extra calories during a 45-minute cardio session to create a calorie deficit for weight loss.

Harvard Medical School reports that a 155-pound woman expends about 500-550 calories in 45 minutes doing the following exercises:

Using an elliptical machine
Running at a pace of 5-6 miles per hour
Jumping rope
Cycling at a pace of 15 miles per hour
Skiing
Swimming laps
Doing step aerobics
Kickboxing

Combine exercise with a reduced-calorie diet to drop 2 pounds per week and achieve a 20-pound weight loss in just 10 weeks!

Increase Activities of Daily Living

Since working out may only take 20-60 minutes, stay active the rest of the day to lose 20 pounds and keep the weight off for life. There are numerous ways to burn additional calories throughout the day by increasing activities of daily living. Below are examples of such activities and the number of calories you’ll burn in 30 minutes doing them if you weigh 155 pounds:

Cooking: 93 calories
Dancing: 112 calories
Grocery shopping: 130 calories
Raking the lawn: 149 calories
Coaching sports: 149 calories
Curling: 149 calories
Horseback riding: 149 calories
Walking the dog at a pace of 3.5 miles per hour: 149 calories
Playing with your kids: 149 -186 calories
Heavy house cleaning: 167 calories
Playing badminton: 167 calories
Painting the house: 167 -186 calories
Weeding the garden: 172 calories
Kayaking: 186 calories
Mowing the lawn with a push mower: 205 calories
Golfing and carrying your clubs: 205 calories
Shoveling snow: 223 calories

Give Up Fried Foods

If you’re like many Americans, fried foods find their way into your diet somehow – at least every now and then.

But eliminating these high-calorie foods might be all it takes to drop 1-2 pounds per week for a 20-pound weight loss.

Examples of fried foods and the calories they provide are:

A large order of fast food French fries: 510 calories
4 extra crispy chicken tenders: 540 calories
6 mozzarella sticks: 540 calories
6 large deep-fried shrimp: 420 calories
A regular order of fried cheese curds: 510 calories
A large order of fried cheese curds: 1,020 calories

Because fried foods are high in calories, it’s easy to see why eliminating them from your diet is a simple way to get excess weight off and keep it off.

Instead, choose grilled options or foods baked with olive oil.

Lift Weights Regularly

Lifting weights might not cause weight loss initially because muscle weighs more than fat. However, adding weightlifting to your regular routine helps keep lost weight off because muscle helps your body burn extra calories throughout the day, even when resting!

A 155-pound person expends about 223 calories in just 30 minutes of weightlifting at a high intensity.

You don’t have to lift heavy weights to gain muscle definition and increase your body’s calorie expenditure. Complete 3-6 sets of 10-25 repetitions for each exercise. Try the following resistance exercises if you're wondering how to lose 20 pounds.

If you don’t have weights at home, no problem! Use your own body weight as resistance and slowly add in weights when you're ready.

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Drink 2 Cups of Water Before Meals

Increasing your water intake is one of the most effective weight loss strategies – especially if you drink water before meals.

Why? Because water helps fill you up without calories. Studies show that drinking 500 milliliters, or 2 cups, of water before you eat helps lower your food intake at mealtime.

Make it a goal to drink 2 cups of water before each meal to help you lose 20 pounds, and drink 12 cups of water daily if you can!

Add Coffee or Tea to Your Routine

Because of the caffeine in coffee and tea, these drinks enhance weight loss to help you drop 20 pounds in 10 weeks.

A European Journal of Nutrition study found that caffeine aids calorie expenditure and body fat loss.

This might be due, at least in part, to caffeine’s beneficial effects on energy levels.

The same study found that drinking at least 3 cups of coffee (or tea) daily is associated with lower waist circumferences, body mass index (BMI), blood pressure, and triglycerides compared with people who drink less than 1 cup of coffee/tea daily.

Black coffee and unsweetened tea each contain less than 5 calories per serving.

Avoid sweetening these drinks when weight loss is your goal.

Weigh Yourself Every Day

Weigh yourself daily and record the results to ensure you’re on track with a 20-pound weight loss.

Your weight might fluctuate slightly daily, depending on your eating, your hydration level, and whether you’re holding excess water due to hormone fluctuations or medications.

Tracking your weight daily keeps you accountable during your weight loss journey.

Studies show that daily weigh-ins are more effective than weighing yourself once a week.

Don’t obsess about your weight, especially if you’ve recently started a weightlifting program, but do weigh yourself often to increase your chance of long-term success.

You should notice a weight loss trend over time. Be sure to weigh yourself at the same time each day.

When you first wake up is an excellent time to do so!

Track Fiber Intake

Increasing dietary fiber is a good place to start when you're wondering how to lose 20 pounds.

Fiber keeps you full longer, but your body doesn’t digest or absorb it entirely.

Aim to consume at least 25 grams of fiber daily from fruits, vegetables, whole grains, legumes, nuts, and seeds.

Examples of fiber-rich foods and their fiber content include:

½ cup of cooked split peas: 8 grams
½ cup of cooked lentils: 8 grams
½ cup of cooked black beans: 7-8 grams
1 cup of raspberries: 8 grams
1 pear with the skin: 6 grams
1 cup of cooked barley: 6 grams
1 cup of cooked whole-grain pasta: 6 grams
1 cup of chopped broccoli: 5 grams
½ avocado: 5 grams
1 cup of cooked quinoa: 5 grams
1 apple: 4-5 grams
½ cup of cooked green peas: 4-5 grams
1 ounce of almonds: 3-4 grams

Studies show that taking a fiber supplement is also associated with effective weight loss! Ask your doctor if fiber supplements are right for you.

Boost Protein and Healthy Fats

Increasing dietary protein and fat promotes satiety during weight loss, and protein helps your body burn extra calories.

According to the International Journal of Sports Nutrition and Exercise Metabolism, active adults' protein intake during weight loss is 0.7 to 1.1 grams of protein per pound of body weight daily.

Based on this recommendation, if your goal is 130 pounds, aim for about 130 grams of protein daily.

The protein content of common protein-rich foods is as follows:

3 ounces of meat, poultry, fish, or seafood: 20-25 grams
1 scoop of protein powder: 25 grams
1 container of Greek yogurt: 12-18 grams
1 cup of high-protein cereal: 7-15 grams
½ cup of cottage cheese: 14 grams
1 cup of high-protein milk: 13 grams
1 ounce of dry-roasted edamame: 13 grams
½ cup of cooked legumes: 7-9 grams
1 cup of milk or soy milk: 8 grams
2 tablespoons of nut butter: 7 grams
1/3 cup of hummus: 7 grams
1 egg: 6 grams
1 ounce of nuts or seeds: 4-8 grams

Make sure to eat nutritious fat at each meal and snack too! Avocados, olive oil, olives, nuts, seeds, nut butter, hummus, and fatty fish (such as tuna and salmon) are excellent choices!

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Set a Regular Schedule and Stick to It

Set a regular schedule to optimize your health, wellness, and chances of success in weight loss. For example:

Go to bed at the same time each night (get at least 7 hours of sleep)
Drink 2-4 cups of water when you first wake up each morning
Eat small, frequent meals every few hours throughout the day
Try a weight loss protein shake in place of breakfast or lunch or as post-workout nourishment
Exercise at the same time each day
Do house chores when you wake up or before bed
Set daily goals you'd like to accomplish and track progress

Following a schedule with healthy habits boosts your energy and lowers your risk of developing a chronic disease.

Replace Sweets with Protein Shakes or Bars

Sweet treats can be difficult to give up if you have a sweet tooth.

But replacing them with healthier sweet-tasting foods, such as protein shakes or protein bars, helps curb your cravings.

Mix your favorite protein powder with fruit, cow or plant milk, and nut butter to create a sweet-tasting meal replacement shake.

Or choose snack bars rich in protein and fiber as meal replacements or substitutes for your favorite sweet treats!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

How To Lose 20 Pounds with a Weight Loss Program

Joining the Fit Mother Project 30X (FM30X) weight loss program for women ages 35+ makes losing 20 pounds and keeping it off feel like a breeze.

When you sign up, you’ll receive the following:

Motivational support
Accountability
Weight loss meal plans
Delicious menus
Effective workouts
Q &A support with medical experts
Email health coaching
Fit mom social media access
And much more!

FM30X has helped thousands of busy moms lose weight and keep it off long-term.

Give it a try for FREE by signing up for the Fit Mom 3-Day Weight Loss Jumpstart today!

In it, you'll receive a free meal plan, free workout, and free health coaching support to get and keep you motivated!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post How To Lose 20 Pounds: A Proven Method For Women To Lose Weight and Keep It Off appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Lifestyle Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Embrace Aging with Purpose

Leigh Ann Bustamante’s Ragnar Experience

Thank you Leigh Ann. You make a great teammate and friend!

Erin Bohannon’s Life-changing, Soul-filling Mission Trip to Belize

Thank you Erin and family! It was a pleasure serving alongside you in Belize.

Slow Metabolism: 12 Ways Women Over 40 Can Boost Their Metabolic Rate

What is Metabolism?

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Join our 6-Week Program... You'll Gain Health for Life!

What Causes a Slow Metabolism?

Older Age

Decreases in Muscle Mass

Gender Differences

Low Activity Levels

Prolonged Fasting

Low Thyroid Levels

Decreases in Estrogen

Genetics

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12 Ways to Increase Metabolism

Lift Weights

Do Cardiovascular Exercise

Try HIIT

Eat Enough Calories

Consume Fiber-Rich Plant Foods

Get 7-9 Hours of Sleep

Balance Your Hormones

Stand or Walk More

Try Coffee, Tea, or Green Tea Extract

Consider MCT Oil

Take Metabolism-Boosting Supplements

Eat More Protein

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

How To Increase Metabolism After 40: How Women Can Jumpstart Their Metabolism

How Metabolism Decreases With Age

How To Increase Metabolism After 40

Sleep

Diet

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GET YOUR FREE “FIT MOM” JUMPSTART(MEAL PLAN + WORKOUT)

Water

Exercise

Weight Training

Eat Protein

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Green Tea

Avoid Alcohol

Avoid Sugar

Check Your Digestion

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results

Holistically Healthy

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

How To Lose Weight Without Counting Calories

15 Tips on How to Lose Weight Without Counting Calories

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

How To Lose Weight Fast — Safely and Effectively

How Fast Can I Safely Lose Weight?

Follow a Low-Calorie Diet

Try Intermittent Fasting

Consider Fasting Cardio

Reduce Carbohydrates

Ways to Curb Your Appetite

Have Your Hormone Levels Checked

Increase Protein

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Boost Fiber

Drink Water Before Meals

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!