6 Lessons for Over 40 Weight Loss

gfountitled-91Get Help and Support

It’s  tempting to “go it alone” when embarking on a weight loss journey. Many do it and succeed but the fact of the matter is, you are busy with your work, your home, your family, your friends. You may not have the time to devote to the research, the planning and the details of implementing a well thought out plan of action. It takes a deep understanding of oneself to accept the fact that while we are brilliant, capable and willing, we may be better served to seek guidance and help when undertaking a lifestyle overhaul. The investment you make in a plan and/or a trainer, will allow you to enjoy the things that you are good at, remain sane and achieve your goals quickly.

Trust Yourself

Your intuition is always a good voice to follow. Even if you are getting advice from the best, or following the most reasonable and sensible training plan; if something doesn’t “feel right” it’s not. Get professional guidance, adjust your eating plan, modify your workout. No weight loss program is “one size fits all”, so make adjustments. Go with your gut feelings and make the plan your own.

newyoukbikephotoFocus but Stay Balanced

A lifestyle transformation often seems daunting and all encompassing. It actually is, but shouldn’t be that way for long. If you focus on just that area of your life to the exclusion of everything else you will become bitter and resentful of your new habits. Take time to enjoy life, include friends and family in fun activities and make the experience fun. When you make fitness a priority and balance it with work, play and family it will be an awesome experience.

Evolve into the Program

A sensible plan will allow for your individual evolution. Forcing yourself to stay overly strict and in total compliance with every step will lead to frustration. A great weight loss plan will accommodate modifications but you must embrace this concept in order to stay in general compliance for the long term. Don’t be afraid to stray a little in order to stay the course.

night67202219409269765_KF888Et0_cIgnore Doubters

Many people will give you their opinion and offer unsolicited advice.  Stay the course, follow your intuition, and make your own common sense decisions. Lifestyle transformation is a very personal experience. It’s an educational journey that is yours alone, unique and exciting!

Eat the Frog

Don’t put off the difficult tasks, get them out of the way at the beginning of your journey. Do the calculations, do the food prep and do the work. Once you’ve tackled the less than glamorous side of transforming the rest of your journey can be enjoyable.

The Action Plan

You will never know how it’s done until you do it. You will never understand the rhythm of your weight loss until you start losing weight. It’s a challenge to know what to do and what plan to follow because of all the information available. The Action Plan is a reasonable starting point. When you follow it and get results you can begin to understand the need to tailor a program to your specific lifestyle; food preferences, training regime and exercise choices. You will discover your own personal success strategy. Give it a try! Read more about the plan here at The Action Plan.

untitled-16Hi, I’m Karen Pilote and I’m 54 years old. I work hard every day to stay fit and healthy, but not at the gym.

I work hard outside of the gym to keep a positive attitude because we all know how life can get you down! Don’t be deterred by the hard work it takes to stay motivated. Ultimately, being motivated makes the physical job much easier. Strive, every day, to stay connected to others who are successful or who share your journey. It truly is the single most important piece of the weight management puzzle.

Wishing you Unlimited Inner Strength! xo

Easy on All Those Salads!

Tell me I’m crazy but every time the topic of diet or weight loss comes up the discussion always turns to carbohydrates.  (Ok, I’m exaggerating. But really, it happens a lot.)  Weight loss conversation seems to center around carbs: low carb, no carb, or carb cycling. We are addicted to carbs, craving carbs or crashing from lack of carbs.

Newsflash: Carbs aren’t the only player on the team!

Instead of focusing on this one macronutrient that gets so much attention, my suggestion is this: create a shift in your thinking by defining your meals by the protein selection.  When you change your thoughts and words, you change your reality.

Let me explain.

Making Protein the Reference Point

momsteak-salads-grilled-steak-and-vegetable-salad-with-chipotle-chimichurri-dressing-0912-lWhen it comes to eating for weight loss we are pretty good at reciting our carbohydrate food choices. When asked “What did you have for lunch?” we’ll reply, “I had a salad,” “I had a bagel,” “Aghhh, I cheated! I had pizza.”  Yep, all carbs.

A Protein Challenge

My challenge to you is this: tell me about your protein. Protein is the lost macro-nutrient and not because it’s more/less important than the other nutrients. It’s “lost” because we fail to mention it; we define our nutrition by the carbs we eat. When we think weight loss we think diet. When we think diet we think salad, raw veggies and fruit. Where’s the meat? Weight loss is achieved through balanced, clean eating. When planning your meals, choose the protein, compliment with a starch carb and finally, load up with vegetables. Before adding fat to your meal, consider how much is already available in your protein source and then proceed accordingly. Remember to start the conversation with protein.

Let’s try it again.

Question: What did you have for lunch?

Answer: Protein…….

whatslunchprotein-tips_main

Steak, sweet potato and asparagus.

Chicken, rice, spinach salad.

Egg salad in a pita with tomato and cucumber.

Beef Burrito and Bean Salad.

Crab Cake and vegetable stir fry.

Good Basic Protein Choices:

  • Tuna (fresh, in pouch, or canned in water)
  • Skinless chicken breast
  • Skinless turkey (ground or breast)
  • Lean ground beef
  • Ostrich
  • Lean cuts of steak
  • Eggs/egg whites
  • Low-fat cheese
  • Low-fat cottage cheese
  • Low-fat, low-sugar yogurt
  • Fish (Salmon, Catfish, Orange Roughy, Cod, Sardines)
  • Protein shakes/powders/drinks
  • Protein bars (emergencies only, ok?)

Ensure Success

Understanding is key to success for any undertaking. It’s a big deal that you understand the importance of “balanced nutrition.” Protein. Carb. Fat. Start thinking about your meals in a way that supports your goal, speak about your nutrition with confidence and prepare meals by components first. What is the protein? What is the carb? What is the fat? Like any new skill this will become second nature quickly. Good health can be learned and getting fit over 40 is possible.

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Get Fit Over 40!

Start The Action Plan. 18 weeks of exercise and nutrition are scheduled to help you become the best you!

Hang out with us at Facebook: The Action Plan-Get Fit Over 40 for support and Facebook: Get Fit Over 40 for motivation. Our website Get Fit Over 40 also has complete guidelines for weight loss strategies. Check out the Nourish Program to get you started and the Shrink Program. See you over there!

xokaren

Intelligent Eating

tinappletumblr_lvhdtckkSU1qhhdqno1_1280_largeConfusion

We are confused. We want to eat the “right way” but we have no idea what the right way is. Paleo, gluten free, low carb, blood type, intermittent fasting, vegan, vegetarian. What is clean eating? What is the best diet plan? What? When? How much? Should I cut calories? Cut fat? Cut carbs? The options and opinions are vast and diverse.

Clarity

What is your goal? That’s what you need to get straight first. You can’t make decisions until you have a clear sense of what you want to achieve. Everyone is seeking health and many are striving for weight loss. The two are inextricably linked but eating for health alone will not guarantee weight loss. If you make the proper food choices though, you will likely gain better health if weight loss is your goal.

KISS

Keep it super simple; don’t go looking for problems and don’t make things overly complicated. For weight loss make sure you are implementing these simple rules:

1) Eat to support function. The body needs calories for energy to sustain itself optimally and to perform daily tasks. Don’t deny yourself this very basic necessity. If you don’t pay the bill the power will be shut off. If you don’t feed the body your energy will grind to a halt.

2) Eat quality food. For superior performance you need to eat good quality, wholesome and fresh foods. Period. You can eat less calories of garbage foods and lose weight, but not for long. I will bet you, within 2 weeks your body will scream for nutrients and rebel with fatigue, moodiness, and you will experience loss of enthusiasm for your once exciting mission.

3) Eat often. If you are grabbing a coffee at 10 am, you need to eat. If you are mentally crashing at 2 pm you need to eat. If you are foraging for a snack at 10 pm, you should have eaten more regularly throughout the day. Don’t underestimate the power of a steady source of fuel. Once you’ve skipped a meal you’re definitely behind the eight ball. You will binge; that’s not a guess, it’s a guarantee.

TIN1woman-measuring-waist-measuring-tape_410x290Refuse to be Confused

Stop reading ridiculous diet nonsense. Rebel against diet marketing schemes. Stop buying into complicated hype that causes analysis paralysis.

The only reason you “can’t do it” is that you’ve been led to believe it’s hard.  You’ve allowed yourself to be misled. Guess what, it’s not hard. Believe that there is an easy answer, because there is an easy answer. Make each meal simple and satisfying. Make one healthy decision that’s built on the last healthy decision. “Get stuck” with good habits.

Exert your willpower, its good for you!  Walk away from diet drama and stand apart from the contrived controversy. Keep it super simple, capeesh?

“Beat sugar cravings and get your eating in order so that your program has a chance to succeed. You have to nourish your body to achieve weight loss. A weak body will not tolerate the exercise necessary to shed fat. If you want a dramatic difference you’ll have to make changes. Start with this 2 WEEK eating program that will teach you the basics and get your body in the nutrient-rich, exercise ready state. This is the foundation work you have to do! If you take the time to learn smart, sustainable habits you will accelerate weight loss and minimize injuries. Eating well is the key, there is no doubt about it!”

Buy Now The Nourish Nutrition $9.95
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Are you feeling confused about nutrition and weight loss? Let’s talk…

What do you find hard to understand when it comes to weight loss nutrition? We can all share our common sense solutions. I’m going to grab a shake, be right back!

~karen

Starting in the Middle

atetumblr_miba5oixWn1s5zyjso1_500We are always in the middle of something. Wedding planning, a new job, school preparations, home renovations: there is always something going on. When you connect with the fire from within, that motivation will make it possible to accomplish the lifestyle changes you desire. You can lose weight in the middle of whatever situation is currently monopolizing your life. Just believe!

The Party Weekend

It’s Labour Day and that’s just a crazy time to begin a lifestyle transformation, right? It’s not even the end of summer; there are still so many parties to attend, food to eat, drinks to enjoy. Everyone is posting incredible dessert recipes on Facebook newsfeeds. You have to make them don’t you!?

BUT.  It’s September 1st, the day you’ve decided to make changes in your life, your health and your weight. A fresh new month always feels like the perfect time to begin a diet, to change your habits, to get active and to become a person who is comfortable with themself.

It’s Not a Diet

It may seem like today is a stupid day to begin but keep in mind that we are not going to diet ourselves into a new life. We are going to plan, prepare and execute a program that will gently and gradually morph us into that person.

Connect

Today, get in touch with that fire within. That’s all you need to do. While you are soaking up the sun, or walking through the amusement park or enjoying the boat cruise and barbeque, simply get in touch with your intentions.

untitled-104How Do You Feel? 

How do you feel in your clothes? Are they tighter than they were at the beginning of summer?

How do you feel physically? Are you finding that your stamina has decreased, your joints are less limber, do you feel lethargic and generally unhappy with your overall health?

How do you feel mentally? Are you disappointed in yourself for having “fallen off” your exercise and eating initiative? Are you fearful that, this time, you might not get “back on”?

Objective Observer

Don’t get in a panic, don’t get overwhelmed and don’t get overly worked up by your feelings right now. Just make some mental notes with no judgements attached. So what, we gained some weight over the summer. Now we’ll get active, organized and committed. We have a system in place (The Action Plan) that we’ll follow as closely as possible. We have realistic expectations and goals.  We are going to do this and we are going to do it together!

Stay Connected

Leave comments, share your thoughts, email your questions, follow us on Facebook. Stay connected. It’s going to be really important, for all of us, to have support.  Now let’s all go and have a fantastic holiday weekend and we’ll meet up again to get our nutrition strategies in order.

KARENBLOGPAGThe Action Plan

The Action Plan is a simple solution to a seemingly overwhelming task: to lose weight and get fit over 40. This system makes it easy to follow a realistic course of action and achieve your goal of losing weight. Our Action Challenge: Lose 24 pounds in 12 weeks with The Action Plan. Here is the link: The Action Plan

Declare your Intention.

It would help me to know about you and your goals. I have my own personal goal of getting stronger and losing 15 pounds this year. I know Julie is working to re-start her weight loss after losing (and maintaining the loss of) 50 pounds since last January. Stephanie intends to lose 20 pounds in the next 12-16 weeks in order to get closer to her goal of competing in a figure competition next summer. Lisa joined Gold’s Gym and hired a trainer to help her stay focused on her weight loss journey this fall. Everyone has a story…. what’s yours?

imageWaiting to hear from you!

xokaren