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

Protein Bars For Weight Loss: 7 Options For Snacks or Meal Replacements

Erin Coleman — Thu, 29 Aug 2024 01:00:25 +0000

Protein bars for weight loss help you feel full for longer, aid in calorie burning, and maintain lean muscle.

You probably already know that getting plenty of protein is crucial to effective weight loss. Studies show that protein also enhances fat loss during periods of calorie restriction.

Because of protein’s benefits for healthy weight management, you might be wondering which are the best protein bars for weight loss.

All products are not created equal! Some are loaded with added sugar and numerous other additives.

Knowing which protein bars to choose and how to use them for weight loss helps you achieve the slim body you desire in no time!

Depending on your goals, find out how much protein you need each day.

How to Use Protein Bars for Weight Loss

Protein bars can be used for weight loss in various ways. You can eat them as meal replacements when you’re on the go or use them between meals as snacks. Protein bars also work well as post-workout nourishment when building or maintaining lean muscle.

If weight loss is your goal, eat about 1,200-1,500 calories daily (up to 1,800 calories per day if you’re very active).

Consider protein bars that work well with your weight loss meal plan.

Choose bars containing 150-250 calories as snacks or 250-300 calories for meal replacements.

To achieve the best fat-burning results, look for products containing:

At least 10 grams of protein
3 or more grams of fiber
5 grams of sugar or less
Higher quality protein like whey/vegan-pea based (not soy)
Natural sweeteners such as stevia, monk fruit, and/or erythritol — avoid artificial sweeteners such as Sucralose
Minimal added sugars
No hidden sugars labeled as honey, agave syrup, brown rice syrup, and/or corn syrup
No food colorings or artificial dyes

Sticking within your daily calorie allotment and completing fat-burning exercises will help you achieve optimal results.

Which Protein Bars Are Best for Weight Loss?

The list below includes some of the best protein bars for weight loss because they are loaded with protein, packed with fiber, and are much lower in sugar than many other products.

One Bars

One Bars are gluten-free and made of milk and whey proteins. They are perfect as snacks or meal replacements to get excess weight off quickly. The nutrition breakdown of the Almond Bliss One Bar is as follows:

Calories: 230
Protein: 20 grams
Carbohydrates: 22 grams
Fiber: 8 grams
Fat: 9 grams
Sugar: 1 gram

Quest Protein Bars

Quest bars are made of whey protein and available in various delicious flavors. The nutrition breakdown of the chocolate chip cookie dough flavor Quest bar is as follows:

Calories: 190
Protein: 21 grams
Carbohydrates: 22 grams
Fiber: 12 grams
Fat: 9 grams
Sugar: 1 gram

Atlas Protein Bars

Atlas protein bars are an excellent choice when weight loss and getting shredded are your goals. These bars are gluten-free, soy-free, keto-friendly, non-GMO, and contain whey protein from grass-fed cows. The nutritional profile of the vanilla almond flavor Atlas bar includes:

Calories: 220
Protein: 16 grams
Carbohydrates: 23 grams
Fiber: 13 grams
Fat: 11 grams
Sugar: 3 grams

Atkins Protein Bars

Protein-rich Atkins protein bars were created for lower-carb diets and are excellent additions to weight loss plans for women. These bars contain blends of whey and soy proteins. The nutritional breakdown for the vanilla pecan flavor Atkins bar is as follows:

Calories: 200
Protein: 16 grams
Carbohydrates: 17 grams
Fiber: 11 grams
Fat: 10 grams
Sugar: 1 gram

RX Bars

RX Bars are made from 100% food, so there's no artificial taste, and every bar comes with egg whites for protein. The downside is lower protein and fiber and higher amounts of sugar because it is sweetened with fruit (dates). However, the spikes are muted due to the protein and healthy fat content. The nutritional breakdown for the Coconut Chocolate bar is:

Calories: 210
Protein: 12 grams
Carbohydrates: 23 grams
Fiber: 5 grams
Fat: 9 grams
Sugar: 13 gram

Epic Bars

Epic Bars are made from 100% meat (venison, beef, salmon, bacon, etc.) While they don't have as much protein as some of these other bars, you'll avoid anything artificial. The nutritional breakdown for the Venison Sea Salt & Pepper bar is:

Calories: 130
Protein: 12 grams
Carbohydrates: 1 gram
Fiber: 1 gram
Fat: 9 grams
Sugar: 0 grams

No Cow Bars

No Cow Bars are full of protein and true fiber, with minimal sugar. Plus, they use healthier sugar alternatives such as stevia, monk fruit, and/or sugar alcohols like erythritol. And these bars are vegan-based. The nutritional breakdown for the Chunky Peanut Butter bar is:

Calories: 190
Protein: 21 grams
Carbohydrates: 26 grams
Fiber: 17 grams
Fat: 4 grams
Sugar: 1 gram

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

As a busy women, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy women 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

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 »

Additional Weight Loss Recommendations

Decreasing your total calorie intake (and increasing energy expenditure) is important for effectively dropping weight and body fat. Following a few simple tips will help you reach your goal weight quickly!

Space Out Meals Properly

Space out your meals and snacks to get and stay lean. Eat every few hours, and create a custom meal plan that best matches your needs.

An example might include:

Breakfast: 300-350 calories
Snack: 150-250 calories
Lunch: 300-350 calories
Snack: 150-250 calories
Dinner: 300-350 calories

Everybody is different, and there’s no one-size-fits-all diet plan for women. Finding the right plan for you is the key to success! Aim to drop about 1-2 pounds weekly during weight loss.

Increase Water Intake

Drink water all throughout the day, especially before meals, to make dropping weight easier. Aim for at least 12 cups of fluid daily and drink 2 cups of water before meals to boost satiety and control calories. Black coffee and unsweetened tea count toward your daily fluid requirement, but avoid sugary drinks at all costs.

Boost Protein, Fiber, and Non-Starchy Vegetables

Protein and fiber are two nutrients that enhance weight loss because they boost satiety without the extra calories.

Non-starchy vegetables, such as greens, tomatoes, cucumbers, mushrooms, bell peppers, asparagus, broccoli, celery, and zucchini, are high in water and fiber but low in calories. Aim to fill half of each plate with these non-starchy veggies.

Fill the other half of your plate with protein foods, such as lean chicken, fish, seafood, eggs, or tofu, plus fiber-rich starches (whole grains, corn, peas, lentils, beans, other legumes, sweet potatoes, etc.).

Increase Sleep

Get lots of sleep to help control your appetite, as studies show sleep deprivation is linked with higher body weights. Aim to get 7-9 hours of quality sleep each night by sleeping in a cool, dark room, setting a regular sleep schedule, and not going to bed hungry or very full. Avoid late-night workouts and drinking caffeine late in the day.

Move More

Burning more calories throughout the day involves more than simply working out. Aim to get at least 30-60 minutes of exercise daily and move more during the rest of the day. For example, you can increase house cleaning chores, use a standing desk, walk your dog more often, or take short stair-climbing breaks when working or at home with the kids.

Join the Fit Mother Project!

Studies show that joining an organized weight loss program that offers social support and dietary modification boosts your chance of adherence to the program and weight loss success.

The FM30X is a weight loss plan designed for busy women with proven success. The program and the men's version, FF30X, have helped thousands of people shed pounds and maintain healthy weights for life.

FM30X offers:

Coaching support from health experts
Custom meal plans and menus
Fat-burning workouts
Recipes
Weekly newsletters
And more!

Give it a try today by signing up for the free Fit Mom Jumpstart and watch the weight melt off!

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) »

*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 protein bars for weight loss.

The post Protein Bars For Weight Loss: 7 Options For Snacks or Meal Replacements appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

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

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.

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 »

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 Slow Metabolism: 12 Ways Women Over 40 Can Boost Their Metabolic Rate appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

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

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

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

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.

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 »

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.

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

Burn RX is for women who are working on losing weight and want to see faster and easier results from their eating & exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.

Click here to learn more about Burn RX: the powerful & research-backed formulation of 17+ ingredients that improve your metabolism, fat burning, blood sugar, and energy levels »

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+.

Meal Prep Ideas: Quick, Easy, and Healthy Meal Planning

Dr. Anthony Balduzzi — Fri, 26 Jul 2024 01:00:08 +0000

If you're looking to up your fitness game, the best place to start is in the kitchen. That's why you need healthy meal prep ideas!

Watching what you eat can be a sensitive subject, and it can be hard to adjust your diet in favor of healthy foods instead of guilty pleasures and comfort food.

But it's not about a “diet” — it's about eating good foods that are also delicious and good for you. And one of the easiest ways to do that is with some great healthy meal prep ideas.

To some, meal prepping sounds like a super structured way of eating that's only for bodybuilders. To others, it sounds like something that takes a lot of time and effort. In reality, it is one of the most time-saving and financially efficient ways to structure your diet around recipes you already love.

Meal prepping will ensure you've always got healthy meals ready to go, reduce the number of times you have to clean your kitchen, and remove mealtime headaches from your day-to-day life.

That's a win-win-win situation!

Read on for some nutritious and delicious meal prep ideas that will help you structure your cooking, store your meals strategically, give you more control over your weekly diet, and lead to weight loss.

Here's a guide to easy meal prep for you and your busy family!

The Benefits of Meal Prepping

Here are our five favorite things about meal prepping.

1. It Trains You To Make Healthier Decisions

At a minimum, you eat 3 meals a day, 7 days a week. That's 21 meals that you have to plan for and prepare. Unless, of course, you run out of time and grab unhealthy fast food on the go because you're short on time!

Meal prepping allows you to eliminate the decision-making process of what you should be eating. You would already have healthy meals prepped and ready to go — morning, noon, and night.

2. It Saves A Ton Of Time

While meal prepping requires you to carve out one or two evenings preparing meals in your kitchen a week, it saves you hours of time each day.

Just think about it — instead of having to rush home to spend an hour cooking and cleaning up every day, you can come home knowing that dinner is just a reheat away. And that there are no big dishes that need handwashing!

3. It Gives You Financial Insight

When you don't have time to plan meals, you get to deal with hungry kids in the backseat who need to eat NOW. And the nearest fast food joint is usually the sanest option.

With meal prepping, you will have more insight into how much you're budgeting week-to-week for food. You'll be able to make smart choices for your family, giving you more flexible cash for fun family activities.

4. It Helps With Portion Control

When you cook and store your meals in advance, it's easy to portion your veggies, carbs, and proteins out appropriately. You can designate different containers for parents and kids so that you know that everyone's getting the right amount of nutrients.

By consistently eating the portions you need for weight loss, you'll be able to meet your fitness goals more easily than if you didn't portion out your food choices.

5. It Inspires A Variety Of Recipes

We've all panicked at the grocery store and bought all the ingredients for the easiest meal we know how to make. But prepping in advance will allow you to make more exciting choices with your cuisine!

You'll be able to master new recipes that your family will love without the stress of coming up with them on the spot. Also, you'll be able to explore healthier recipe options.

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

Easy and Healthy Meal Prep Ideas

Ultimately, you could find a way to make just about any of your favorite recipes work in a meal prep manner. But as I'm sure you've heard before, “work smarter, not harder!”

We have a few tried-and-true meal prep recipes that are easy to prepare, familiar, and that heat up well.

Omelet and Banana: 351 calories

Start your morning out with this delicious omelet! Filled with the natural protein of eggs and spinach greens, you'll be full until lunchtime.

A 3-egg omelet made with 1 cup of mushrooms plus spinach leaves mixed in: 241 calories
1 medium banana: 105 calories
1 cup of black coffee: 5 calories

Salmon and Salad: 338 calories

Once lunch rolls around, you'll be ready to eat this light but filling meal. No matter how you like to prepare your salmon, it will pair great with a bit of brown rice and salad.

1/2 cup of cooked brown rice: 124 calories
3 ounces of grilled or baked salmon: 155 calories
3 cups of leafy greens topped with 1 tablespoon of oil-based dressing: 51 calories

Chicken Cobb Salad: 338 calories

End your evening with a loaded Cobb salad! You can mix and match different vegetables to change this recipe.

3 cups of leafy greens topped with 1 tablespoon of oil-based dressing: 55 calories
2 ounces of grilled chicken strips: 84 calories
1 hard-boiled egg, sliced: 72 calories
1/4 cup of whole-grain croutons: 46 calories
1 small apple: 93 calories

You can mix and match foods for delicious, and never the same, meal-prepped cuisine in countless ways. We just wanted to show you that it's possible to meal prep every meal of the day.

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 Best Meal Prep Process

Now that you've seen that meal prepping is delicious and efficient, we can dive into how you can structure it for yourself. Four basic steps will get you on your way!

Choose your prep days. Many meal preppers like to take one day out of the week to plan, buy, and prep all of their food. Saturdays and Sundays tend to be good days for that. Others like to do two days to break up the week.
Design your menu. Be intentional and choose healthy recipes that you know your family will enjoy. Think about produce that's in-season to ensure you're not paying too much for a certain item.
Hit the grocery store. Now that you have your list, all you have to do is purchase! We like segmenting our lists into produce, meats, dairy, and dry ingredients so we can minimize our time shopping.
Cook and store. All that's left is cooking your meals and storing them! We recommend cooking proteins, vegetables, and carbs in batches instead of going meal by meal. If you cook for a full 7 days, we recommend freezing the last 3 days of the week so that they stay fresh.

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

Storage and Containers To Use

You might be thinking that meal prep will take over too much real estate in your fridge. And while there certainly will be quite a few containers in your fridge or freezer, you'll find that the overall amount of food in your kitchen is really the same.

Meal prepping doesn't create MORE food for you to store; it just better organizes and prepares the food you've already bought. That being said, there is definitely a method to the madness.

Here are some of our favorite storage containers and how to utilize them in your kitchen.

Glass storage containers. Knowing that heating food up in plastic containers isn't recommended, we opt for glass. Glass containers also have the benefit of not getting stained with whatever you choose to store.
Freezer and storage bags. Taking food to work is usually easiest in storage containers. But many at-home dinners can find a perfect home in a freezer or regular ziplock bag! Just zip it and place it in your freezer or fridge, ready to reheat.
Jars. Soups, salads, granola, and trail mix can all find a great home in jars. Freezable and sealed tight, they're another great storage option that can help maximize space and avoid plastic.

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) »

The post Meal Prep Ideas: Quick, Easy, and Healthy Meal Planning appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

The Best Protein Powder For Women [Nutritionist Recommended]

Erin Coleman — Sat, 20 Jul 2024 01:00:56 +0000

Looking for the best protein powder for women? Numerous protein powders exist, so you might feel overwhelmed when choosing one.

Protein is an essential nutrient that plays a crucial role in maintaining and repairing tissues, supporting immune function, and promoting overall health. Eating plenty of protein also helps you maintain strong bones, hair, and nails and enhances lean body mass and metabolism.

Protein is particularly important for women as it aids in muscle recovery, weight management, and hormonal balance.

Protein powders have gained immense popularity as a convenient and effective way to increase daily protein intake. However, with many available options, choosing the best protein powder for women can be daunting.

Want to know if the protein powder you currently use is a high-quality product?

Look at its nutrition facts label and ingredient list — you want a powder with 20 grams of protein or more in each serving, whey or plant-based protein as an ingredient, and little to no sugar.

Below, we discuss the best protein powder for women as well as the best ways to consume it!

How much protein do you need each day? Watch this video and calculate your daily protein intake!

Different Types of Protein Powder

Plant vs Milk Proteins

The best protein powder for women usually consists of plant proteins, such as pea powder, brown rice powder, or whey protein.

Whey protein is a high-quality protein because it contains all of the essential amino acids your body needs to function at its best.

Multiple plant-based proteins are another good way to meet your body's amino acid and protein needs.

Soy protein powder is another option for women, as studies show that soy-based foods reduce the risk of coronary heart disease, breast cancer, prostate cancer, hot flashes, and depression while improving renal function and skin health. But because soy has estrogen-like properties, ask your doctor if this type of protein powder is right for you.

Whey Isolate vs Whey Concentrate

You might be confused when seeing whey isolate or whey concentrate on the ingredient label of your favorite protein powder.

Whey isolate undergoes more processing than whey concentrate, often giving it a higher protein concentration with less lactose, fat, and carbs. But whey isolate is usually more expensive.

Some protein powders contain both whey isolate AND whey concentrate.

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 Best Protein Powder for Women

Tips to consider when picking the best protein powder for women include:

Choose a protein powder that has been third-party tested for purity and quality.
Pick protein powder containing at least 15-20 grams of protein per serving.
Pick powders containing vitamins, minerals, and superfoods in addition to protein.
Choose protein powders containing less than 3 grams of sugar.
Look for powders that DO NOT contain aspartame, sucralose, or acesulfame-K.
Instead, look for natural sweeteners like stevia, monk fruit, erythritol, or xylitol.
Steer clear of protein powder with added sugar and artificial ingredients.

Fit Mother Project SuperFuel Protein Powder

Fit Mother Project SuperFuel contains 15-20 grams of top-quality protein and 40 organic superfoods like organic vegetables, fruits, probiotics, vitamins, and minerals.

SuperFuel contains plant-based or whey protein, depending on what you prefer. You can choose from vanilla- or chocolate-flavored SuperFuel protein powder.

The nutritional breakdown of one scoop of Fit MotherProject SuperFuel designed specifically for women is:

Calories: 80-110
Protein: 15-20 grams
Fat: 1-2 grams
Carbohydrates: 1 gram
Sugar: 1 gram

SuperFuel for women works well when used in fat-burning shakes, between-meal snacks, or as meal replacements when you're on the go or trying to lose weight. The top-quality, cold-filtered whey or vegan SuperFuel protein for women helps keep you lean, energizes you, enhances post-workout recovery, and can improve your overall health.

It's free from artificial ingredients, other additives, and fillers. SuperFuel is also safe and effective for men to consume, though Fit Father Project SuperFuel is specifically designed for men.

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 »

How To Consume Protein Powder

Simple ways to consume the best protein powder for women depend on your taste, preference, and lifestyle.

You can mix protein powder with water, your preference of cow, nut, or plant milk, and mix it in a shaker bottle. You can also blend your favorite powder into a smoothie with water, milk, ice, fruit, oatmeal, and/or nut butter.

We have an awesome shake guide that comes with our SuperFuel protein that hands you over 20 delicious protein shake recipes for weight loss, muscle building, and convenient ‘on-the-go' meal replacement shakes.

We don’t say this lightly … these shake recipes are so delicious that you’ll fall in love with the taste! And you’ll be shocked at how much these shakes boost your energy, fat-burning, and muscle-building results!

You don't have to drink your protein powder, either. Add it to foods like pancakes, waffles, oatmeal, or yogurt. Or, try the following blueberry protein pancakes recipe containing the best protein powder for women:

Ingredients

1 1/2 cups of almond flour
1/2 cup of protein powder
1 1/2 teaspoon of baking powder
1/2 teaspoon of cinnamon
2/3 cup of almond milk
3 eggs
Splash of vanilla (optional)
1/2 – 1 cups of blueberries

Instructions

Whisk together the dry ingredients in a bowl and set the mixture aside.
In a separate bowl, beat together almond milk and the eggs. Add a splash of vanilla if you desire.
Pour the milk and egg mixture into the dry ingredient mixture and combine well. Gently fold in the blueberries.
Heat a skillet to medium-low heat and spray it with cooking spray.
Drop 1/4 cup of batter onto the skillet and cook each pancake for about 2 – 3 minutes per side. Repeat the process with the remaining batter. You should have about 12 pancakes in all.
Serve the protein pancakes with Greek yogurt, fruit, nuts, or other toppings of your choice.
Enjoy them with your family!

Servings: 12

Nutrition Facts

Calories: 104
Protein: 5 grams
Fat: 8 grams
Carbohydrates: 5 grams
Sugar: 2 grams
Fiber: 2 grams

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 The Best Protein Powder For Women [Nutritionist Recommended] 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.

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

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

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

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) »

The post Glucose Support: Improving Blood Sugar and Metabolism with Glucose Supplements appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

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

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.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

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 Weight In 30 Days: How Women Over 40 Can Get – And Stay – In Shape For Life

Erin Coleman — Thu, 13 Jun 2024 01:00:37 +0000

If you have a wedding, vacation, or class reunion to attend and need to drop weight, you may be wondering how to lose weight in 30 days.

Simple lifestyle changes can help you slim down before a big event without feeling sluggish, hungry, or deprived.

More importantly, when you do it the RIGHT way, you can lose weight AND keep it off!

Keep reading to learn:

The 7 things you need to do before even thinking about diet or exercise.
16 simple lifestyle changes that will make your weight loss effective and sustainable.
Sample meal plans that are healthy and delicious.
And so much more!

Ready to dive in? Let's learn how to lose weight in 30 days!

Unlock the power of a healthy diet for women, specifically tailored for female weight loss, and embark on your journey to a healthier, happier you!

How To Lose Weight In 30 Days: 7 Things To Do Before You Start Your Journey

When weight loss is your goal, there are a few things you need to do prior to beginning your journey.

1. Join a Structured Weight Loss Program

By joining a 30-day weight loss program with proven success, such as the Fit Mother Project 30X (FM30X), you receive the structure and motivational support necessary to get excess weight off.

FM30X has helped tens of thousands lose weight in 30 days without counting calories.

2. Set a 30-Day Goal

When answering how to lose weight in 30 days, it’s helpful to have a 30-day weight loss goal in mind.

As a rule, aim to drop 8-10 pounds in 30 days, or about 2 pounds weekly, to get excess weight off and keep it off for life.

You can also set goals for drinking more water, working out regularly, getting at least 7 hours of sleep each night, and reducing stress during your 30-day weight loss endeavor.

3. Purchase a Journal

Having a journal on hand allows you to record weight loss goals and progress, what you’re eating, how much you exercise, and the amount of sleep you get each night.

Using a journal helps keep you on track with meeting healthy lifestyle goals. Studies show that consistent dietary tracking improves your chance of weight loss success.

4. Get the Right Mindset

Get in the right mindset before you begin a 30-day weight loss program.

Make a conscious decision that reaching a healthy weight is more important than not-so-healthy habits, such as drinking soda, eating out often, drinking alcohol, or snacking on sweets.

Enlisting the help of FM30X offers you motivational support from health experts, so you can stay on track with meeting health and fitness goals.

5. Get in the Habit of Weighing Yourself Daily

Studies show that daily weigh-ins are an effective weight loss strategy – more so than less frequent weigh-ins.

When you wake up each morning, step on the scale and record your results.

Doing so keeps you accountable when you begin dropping weight and helps keep you motivated.

6. Shop for Healthy Foods

Make a grocery shopping list to get started on your 30-day weight loss journey.

Add a variety of vegetables, fruits, whole grains, legumes, low-fat dairy foods or plant milk, healthy fats (olive oil, nuts, avocados, etc.), and protein foods – such as skinless chicken, turkey, fish, shrimp, other seafood, eggs, tofu, seitan, and protein powder.

7. See Your Doctor

Before beginning a new weight loss program, see your doctor.

Doing so allows your healthcare provider to determine if you have medical conditions that can hinder weight loss, such as thyroid hormone imbalance or low estrogen levels.

They can also obtain baseline measurements for your blood pressure, cholesterol, and other health parameters.

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

What To Do Once You Start Your Weight Loss Journey

Once you’ve prepared for a 30-day weight loss journey, the next step is losing weight by:

1. Increase Water Intake

According to numerous research studies, drinking water before meals and throughout the day is an effective weight loss strategy.

Your goal is to drink at least 2 cups of water before every meal when dropping 10 pounds in 30 days.

Drink the water cold, or add cucumber, mint, or fruit chunks if you’d like.

Many should drink about 12 cups of total fluids daily.

Your individualized water needs are based on your metabolism, size, body fat to lean muscle ratio, and how much you sweat.

If your urine is light yellow or clear in color, chances are you're drinking enough water.

2. Nix Alcohol

Alcohol can pack in calories quickly.

These drinks often contain 100 to 300 calories (or more) in just a single serving, making losing weight in 30 days difficult.

Cut out alcohol entirely if you can, or limit it to one drink daily if you’re unwilling or unable to nix alcoholic drinks.

3. Dine Out Less

Dining out makes weight loss difficult, according to numerous research studies.

Why?

You can't be entirely sure what you're eating, as hidden ingredients and calories can lurk in even the healthiest foods.

If you're wondering how to lose weight in 30 days, prepare meals at home as often as possible.

4. Eat Non-Starchy Vegetables First

Eating low-calorie, non-starchy vegetables first (after drinking water) can fill you up, leading to fewer calories at mealtime.

This simple weight loss strategy makes calorie reduction easier.

Examples of non-starchy vegetables to consider include leafy greens, cucumbers, celery, spinach, tomatoes, bell peppers, broccoli, cauliflower, mushrooms, asparagus, and zucchini.

5. Eat Slowly

Eating slowly allows your body to listen to its hunger cues. Take breaks during meals to make eating at a slower pace easier.

Avoid eating while distracted, such as while working or watching television.

6. Steer Clear of White Foods

With the exception of onions and coconut, many white foods aren't the best choice during a 30-day weight loss journey.

Examples of foods to steer clear of include white rice, white bread, mashed potatoes, white gravy, ice cream, and cream-based soups.

Instead, choose broth-based soups, sweet potatoes, legumes, oil-based dressings, and whole grains like brown rice, wild rice, and quinoa.

7. Work Out Early

Completing your workout early in the day is beneficial for numerous reasons.

It boosts your metabolism, improves your mood, and motivates you to eat healthily throughout the day.

Accomplishing something right away when you wake up sets the tone for the rest of the day.

Consider fasting cardio by having just water, coffee, or tea before you train, or choose a protein shake before exercise if you're hungry.

Aim to get at least 20-30 minutes of scheduled exercise on most days of the week.

8. Combine Aerobic with Strength Training

Strength training and aerobic workouts are beneficial during a 30-day weight loss program, as combining both workouts into your everyday routine enhances fat loss, boosts strength, and improves body contours.

Try these fat-burning workouts to get started.

Then, lift weights, go jogging or cycling, or try these HIIT workouts.

9. Find an Active Hobby

If you're looking for a new hobby, choose one that's active to optimize weight loss.

Play with your kids outdoors or try hiking, rollerblading, skating, skiing, bowling, walking the dog, playing tennis, or horseback riding in addition to scheduled exercise to boost your overall calorie expenditure.

Aim to burn off 500 extra calories daily during weight loss. Recruit a friend to join you when possible to help you stay motivated.

10. Reduce Time Spent Sitting

Believe it or not, sitting down for extended time periods is a chronic disease risk factor, according to numerous studies.

Avoid sitting down for longer than an hour if you can, even if you have a desk job. Take short walking or stair climbing breaks throughout the day, or consider a sit-stand desk at work.

Use every opportunity to get your body moving each hour throughout the day.

11. Cheat Wisely

If you're going to have a cheat day while losing weight in 30 days, do so wisely.

For example, choose veggie chips in place of potato chips or cheat with dark chocolate, dark chocolate-covered nuts, a chocolate-flavored protein bar, or a chocolate peanut butter protein smoothie to curb sweet cravings.

While these foods may contain added sugar, they also offer beneficial nutrients.

12. Avoid Soda

Consuming soda and other sugary drinks can make losing weight in 30 days challenging.

Sugary drinks often contain 150 calories or more in just a single portion, with little to no nutritional value.

Steer clear of soda, lemonade, sweet tea, coffee drinks containing added sugar, sugary sports drinks, and juice blends.

Instead, opt for water, plant or low-fat milk, black coffee, unsweetened tea, or seltzer water.

13. Say No to Artificial Sweeteners

Artificial sweeteners, including acesulfame, saccharin, aspartame, sucralose, and neotame, are usually present in diet drinks and low-calorie snacks.

While these artificial sugars are often calorie-free, adding them to your diet isn't an effective weight-loss strategy.

Why?

Studies show artificial sweeteners are associated with metabolic diseases and higher body weights.

These sweeteners can induce cravings for sweet treats and other sugary, high-calorie foods.

14. Schedule in Rest

Don't overdo it with an overly busy schedule.

Schedule time to relax, de-stress, and get plenty of sleep (at least 7 hours each night).

Stress-relieving strategies include outdoor walks, yoga, massage, and meditation. Fit in naps when you can, read books, and take some time for yourself each day.

Schedule a day off from exercise each week to let your body heal.

15. Take Weight Loss Supplements for Women

Taking weight loss supplements for women can optimize fat burning.

Dietary supplements can increase energy, help you avoid nutrient deficiencies, improve overall health, and keep your appetite in check.

Examples of beneficial supplements for women include green tea extract, fiber supplements, protein meal replacements, probiotics, omega-3 fatty acids, and multivitamin supplements.

16. Use the Perfect Plate Method

When using FM30X to drop 10 pounds in 30 days, use our Perfect Plate method to control portions and get the right balance of carbohydrates, protein, and healthy fats at each meal:

Fill 1/4 of your plate with starches (legumes, whole grains, corn, sweet potatoes, etc.)
Fill 1/4 your plate with protein foods
Fill 1/2 your plate with non-starchy vegetables

Also, consume 2-3 servings of low-fat dairy foods or calcium-rich plant alternatives and eat 1 to 1-1/2 cups of fruit each day. Add a portion of healthy fat to each meal, as well.

Examples of nutritious fats include olives, avocados, olive oil, coconut, coconut oil, hummus, nuts, seeds, nut butter, and fish oil.

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

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

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

Sample Weight Loss Menus

Use the perfect plate method to create 30-day weight loss menus to drop excess weight without counting calories.

Try the following sample weight loss menus for women that take the guesswork out of losing weight in 30 days:

Weight Loss Menu #1

Breakfast

Water
Coffee or tea
3/4 plate of an egg and vegetable omelet
1/4 plate of cooked oatmeal
Avocado slices

Snack

A protein shake made with whey or plant protein plus fruit

Lunch

Water
Coffee or tea
3/4 plate of canned light tuna over leafy greens, tomatoes, cucumbers, or other non-starchy veggies
Oil-based dressing
Sunflower seeds
1/4 plate of cooked black beans

Snack

Hummus with celery, carrot sticks, or pea pods

Dinner

Water
3/4 plate of a veggie or turkey burger wrapped in lettuce
Avocado slices
1/4 plate of sweet potatoes roasted in olive oil

Snack

Greek yogurt topped with berries

Weight Loss Menu #2

Breakfast

Water
Coffee or tea
A protein powder, oatmeal, and fruit smoothie

Snack

Low-fat cottage cheese topped with sunflower seeds

Lunch

Water
Coffee or tea
Broth-based soup with chicken or turkey, beans, and vegetables
Avocado slices

Snack

Banana slices with peanut butter

Dinner

Water
3/4 plate of Mediterranean salmon and veggie kabobs
1/4 plate of cooked quinoa

Snack

Plain kefir, protein-fortified almond milk, or soy milk mixed with protein powder

Weight Loss Menu #3

Breakfast

Water
Coffee or tea
3/4 plate of scrambled eggs with mushrooms, asparagus, and olives or feta cheese
1/4 plate of whole-grain toast
Avocado slices

Snack

Plain Greek yogurt with fruit and almonds

Lunch

Water
Coffee or tea
Grilled chicken with hard-boiled eggs over salad greens and other vegetables
Corn or peas
Pistachios
Oil-based dressing or avocado slices

Snack

A protein shake made with fruit

Dinner

Water
This stir fry is made with very lean steak, salmon, chicken, scallops, shrimp, or tofu
Brown rice
Asparagus
Sugar snap peas

Snack

Cherry tomatoes with fresh mozzarella

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 In 30 Days: How Women Over 40 Can Get – And Stay – In Shape For Life appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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

Protein Bars For Weight Loss: 7 Options For Snacks or Meal Replacements

How to Use Protein Bars for Weight Loss

Which Protein Bars Are Best for Weight Loss?

One Bars

Quest Protein Bars

Atlas Protein Bars

Atkins Protein Bars

RX Bars

Epic Bars

No Cow Bars

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

Additional Weight Loss Recommendations

Space Out Meals Properly

Increase Water Intake

Boost Protein, Fiber, and Non-Starchy Vegetables

Increase Sleep

Move More

Join the Fit Mother 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…

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.

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

What is Metabolism?

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

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

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

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

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

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

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 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.

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 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 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!

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.