Claire Davis, a renowned personal coach, has noticed that some of her clients make the same mistakes when it comes to diet and physical exercise. The co-founder of The Midlife Mentors made a list of these most common mistakes and explained what you should do instead:
1. Reduce calories dangerously
Many women drastically reduce their caloric intake through fashionable diets, shakes, pills, and protocols in the hope of getting results, and quickly. The problem is that our metabolism already slows down with age. When we reduce our calories, our body conserves the energy it expanses and slows down the metabolic rate, because it does not know when the next source of energy will be available. When you eat out and lift some dietary restrictions, your baseline metabolic rate is now lower. You will therefore have a greater caloric surplus because your body does not use the extra energy.
2. Eat carbohydrate-rich meals in the evening
Many people consume carbohydrates with a high glycemic index (GI), such as potatoes, pasta, rice, and bread, for their evening meals and often late at night. It’s a bad idea: Carbohydrates are our main source of energy and should be consumed first during the day, at breakfast and lunch. If you eat them late at night, the energy is not used and it is more likely to be stored as fat.
3. Do not do bodybuilding
This is a huge misstep for women. The apprehension is mainly due to the fact that women do not know what to do with resistance equipment (weight) and they are afraid of getting fat. First of all, infinite cardio will never create a new body shape. So if you want to change your appearance, you need to do resistance exercises.
Weights and dumbbells will help you develop lean muscles. Remember that muscles are more metabolically active than fat. So the more muscles you have, the more energy you burn (calories) at rest.
4. Don’t eat enough protein
Recent studies show that the hormone leptin (which signals to your brain that you are full) decreases as women age, meaning they are more likely to eat more calories than they use – creating excess calories and increasing the chances of depositing fat on the belly.
Eating more good quality protein, which is found in turkey, white fish, nuts, and seeds, is totally a game-changer. Proteins trigger leptin and have been shown to significantly decrease the number of calories consumed in a day.
5. Not being consistent with yourself
If your beliefs and actions are incompatible, you will never be able to maintain the results for long. If you’re still sabotaging your efforts, it’s a matter of mindset, not process.
What does the voice in your head tell you? What are your self-destruction schemes? When does this happen? And can you locate the origin of this belief? Once you are aware of this, you can start choosing new answers to the old mechanisms.