Finding the Right Balance Within Your Diet, Exercise and Lifestyle is Key to Boosting Your Metabolism and Remaining Fit in Your Middle Age. Join Us in Our In-Depth Journey Within the Fat Burning Process!
Let’s face it: we’re all getting older. While this may be a startling realization to a few, the majority of us have felt and experienced the effects that are associated with aging. As we get older, though, it’s crucial to be mindful of these aspects and what we can do to improve our state of life and ensure longevity for years to come.
We all know that maintaining our body weight and image can improve our self-esteem. What can sometimes fly under the radar, however, are the key practices and habits one can build to ascertain a healthy lifestyle. Even though female hormones and certain biological factors can contribute to much of your overall health, it is also crucial to maintain your diet, get enough exercise (plus the right kind) and provide yourself with a robust routine to bolster your overall well-being and the fat burning process.
In this article, we work with Dr. Collier to equip you with an array of effective weight loss tools and strategies that can augment your fat burning journey in midlife weight loss. We will explore the various facets of metabolism, how you can kickstart fat burning, and what you can do to fortify yourself—and your future.
More Fat Burning-Related Content from Lipodrops:
► WHAT IS INTERMITTENT FASTING AND HOW TO MAKE IT WORK
► HOW TO LOSE WEIGHT NATURALLY WITH LIPODROPS MAXIMUM FORMULA
► NEW NIGHTTIME FAT BURNER COMPATIBLE WITH DIABETES
*Subscribe to the YouTube Channel for Diabetes-Related Playlist ASK DR MJ – YOUTUBE CHANNEL
*Connect with dr. Collier on Facebook ASK DR MJ – FACEBOOK PAGE
*Over 35,000 Followers on Instagram, join us: ASK DR MJ – INSTAGRAM PROFILE
The first important thing to remember when it comes to the fat burning process is that weight and metabolism are directly linked. After all, your metabolism is the body’s inherent caloric conversion process! What you eat and drink on a daily basis are digested by your body and transformed into the energy which keeps us going, day or night. It’s important to note that your resting metabolic rate is defined as the number of calories burned while your body rests and goes through its repair and maintenance routines. Most of the calories you consume actually contribute towards these key functions!
Now, when your body performs these tasks, all the types of cells involved each utilize a varying number of calories depending on their assigned role within the human body. For instance—muscle and fat cells! Muscle cells always burn more calories than fat cells. Now, let’s consider two individuals who have differing percentages of muscle to fat cells but who have the same weight and ingest the same number of calories. Each person will require a unique set of caloric needs specific to their muscle to fat ratio. This gives us a key piece of information—that you can, indeed, increase your metabolism and boost fat burning!
For a long time, people theorized that a slower metabolism was the culprit for that extra belly fat that would tack on in their middle age. However, a study published in 2021 by science.org proved this theory wrong as wrong can be! It turns out that researchers used 6,500 people’s data from the ages of 8 days to 95 years old across 29 countries and found that the baseline metabolism in males and females—even through pregnancy, for women—remained leveled out from the ages of 20 to 60, before a decline was observed. That too, the slowing down at the age of 60 only resulted in a 20% decline until the age of 95! Before you go saying, “But wait, everyone is different! What about their fitness levels, body composition and how much they ate?” Well, these researchers indeed accounted for and controlled these factors in their studies. “The research results were a surprise when they showed that metabolism was so steady through middle age,” said Herman Pontzer, who was the head researcher in the study and currently works as a Professor of Evolutionary Anthropology and Global Health at Duke University. “I’m in my 40s, and I know my body feels different than it did 10 years ago. I had assumed the general consensus of a slowing metabolism in middle age was true, but the data said otherwise.” Wild!
It’s important to consider that your metabolism, while an overall crucial bodily function, is only a single factor in your body composition and weight. There are many internal and external factors while also play roles and work in conjunction with each other to affect both your metabolism and weight during the fat burning process. These factors can be grouped into three main categories: Diet, Exercise, and Lifestyle. Below, we explore the various elements within these groups which ultimately combine to provide us with a holistic view of your body and you!
Your diet is a huge—no, we mean HUGE aspect of your overall life experience. Now, you’re probably immediately dreaming of some wings or pasta…right? While we heartily agree, a big part of making sure you’re on track is monitoring your diet. This means incorporating fruits and protein just as much, and sometimes swapping the wine for water!
Dieting or Fasting?
While there’s no one perfect diet for a middle aged woman, some of the best slow metabolism solutions can be found in the things you eat and drink, along with how and when you do so. We’ll be real—skipping meals is probably not a good idea, and will affect your long term midlife fat burning goals. In fact, it can even slow down your metabolism if you make it regular thing! Many fast fad diets these days promise huge results in days or weeks, but its honestly best to stay away from these metabolism destroyers. One study from PubMed Central actually showed that college women who eliminated certain foods from their diet saw increased cravings and overeating. Don’t be afraid to indulge—everyone loves a slice of chocolate cake once in a while!
While trend diets may not be the key to effective weight management, a more logical and realistic approach comes in the form of intermittent fasting. This involves switching between eating and fasting for specific windows of time during each day. Fasting periods usually last between 14 and 24 hours. Intermittent fasting is actually as effective as cutting your caloric intake when in relation to weight loss, and may actually be a metabolism booster and increase fat burning as it increases the number of calories that you would burn in a resting state.
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You know what they say…when in doubt, write it down! Much of the stress of weight loss and management can be saved in journaling and accounting for what you eat and drink. Developing a plan for your new lifestyle habits can seem just as tough as changing the old habits themselves. Honestly though, it doesn’t really have to be! Start by understanding your main reasons and motivations for weight loss and nailing down the parts of your current lifestyle that may be contributing to weight gain. Ask yourself questions such as which recipes you could discover to fit within your lifestyle and still meet your new dietary requirements, or how you could handle meals on those days where you’re exhausted and just don’t want to go in the kitchen? Which foods must you keep around you if you have a busy day and need to kill a craving, and how can you make sure you don’t cave into your old habits?
Remember—nobody is perfect. If you slip up a little here and there, that’s okay! Set yourself up for success and be realistic rather than letting yourself down, down the road. Take it one day at time, and be steady with your progress! Focusing on short-term, manageable goals such as watching your protein to carb intake or cutting down alcohol consumption will be the key ingredient in this fat burning process…which we will dive into further on.
When it comes down to it, eating right doesn’t necessarily have to be that hard. There are some eating habits which you would have to incorporate more of, and others you may need to reduce in order to adequately ensure a balanced diet for over 40s. We will begin by discussing those key ingredients of a healthy diet which can provide a successful fat burning journey.
When one is considering nutrition for over 40, one of the biggest concepts to hone in on is that of macronutrients! These essential energy building blocks provide us the foundation upon which our bodies can carry out the machine-like activities that propel us forward. There are three main groups to consider: fats, carbohydrates, and proteins. In your fat burning journey, incorporating a high-protein breakfast can instantly prove to yield winning results.
A study published in the International Journal of Obesity discovered that overweight women who started their day with a quality, high-protein meal were typically able to ward off hunger pangs, reduce cravings and still lose fat as they maintained their lean muscle mass. On the other hand, cutting back on refined carbohydrates ensures many long-term benefits. Refined carbs are extremely processed, and as such, reduce the level of fiber and essential micronutrients in the final food item. These types of foods typically elevate blood sugar levels, hunger, and are linked to heightened body weight and belly fat. So if you want to see real belly fat reduction, trade the white bread and pasta for oats, brown rice, or quinoa instead. Eliminate artificial ingredients, colors, trans fats and added sugars to keep you satiated while balancing out your blood sugar. This can also help prevent heart disease or diabetes down the road. If you can focus on eating a clean diet that trades processed foods for fresh vegetables, fruits, lean protein and whole grains, you’re already heading in the right direction to see real fat burning results!
Just as we must eat, we must also drink! However, what we drink and how much we drink of it is as important as the manner in which we nourish ourselves with food. One of the biggest ways to see immediate positive change is through limiting alcohol intake. Want to get back that 25-year-old body? Just visualize that every time you pair some wine or beer with your meal. Every two of those drinks costs you another 300 calories! Instead, it’s smarter to drink more of what nature intended—good old fashioned water. Drinking more water is one of the fastest and most effective ways to promote your fat burning and weight loss endeavors with the least amount of effort. Did you know that by just drinking 16.9 ounces (500 ml) of water you can momentarily boost your caloric burn rate by 30% for up to 40 minutes? Now—what if you drank a glass of water before a meal? Studies show you would actually eat around 13% less calories once lunch or dinner is served. Remind yourself to take a sip of water every time you feel thirsty, and you’ll see fat burning results in no time!
Ah, yes. The dreaded e-word…we all despise it, but we all know we have to do it! Exercise and physical activity is one of the most powerful tools available to you in your weight loss and fat burning quest as a woman. In your middle age, one tends to see changes in hormonal levels (such as with menopause) an overall decrease in muscle mass and slight metabolic decline. These factors can directly contribute to weight gain, and that’s a no-no when we’re talking about effective weight loss strategies! Here, we explore the various types of relevant physical activity necessary to act as metabolism boosters and belly fat reduction tools.
Cardio
Aerobic exercise, or cardio, is one of the most popular forms of physical activity which can increase your heart rate and elevate fat burning—fast. Studies from PubMed Central found that adding more cardio to your routine yields significant weight loss results, particularly when done in tangent with a healthier diet. The cardio hotspot for folks in their middle age clocks in at around 20-40 minutes of cardio per day. While this in and of itself may still seem daunting, remember that you can start this process with something as easy as counting your steps! if you are in a time crunch and unable to provide time for a full workout, simply squeezing more steps into your daily routine can result in great weight loss wins. In fact, studies estimate that non-exercise types of physical activity can account for up to 50% of the calories your body burns through the day. This translates to using the stairs rather than an elevator, parking further from a store entrance, or taking brisk walks during a lunch break. Bump those steps up and watch the fat burning process flourish with you!
It’s pertinent to mention that if you’re not a huge cardio fan, HIIT might be an alternative worth considering! HIIT, or High-Intensity Interval Training, combines intensity and movement for powerful bursts of peak-level exercise in between quick recovery periods. This approach maintains an elevated heart rate and bolsters weight loss. HIIT has resulted in belly fat reduction, increased metabolism and can even burn more calories than traditional cardio methods such as running, biking, and strength training!
Strength and Muscle Training
It’s futile to ignore: our muscle mass does indeed decline as we age. Remember the muscle cells and fat cells? If women gradually lose muscle mass over long periods of time, that also means your caloric needs (and your weight) decline with it. No need to worry, though: that’s where strength and resistance training come in to save the day!
Weight training and other such related exercises can help slow these gradual declines. Maintaining a healthy level of resistance fitness ensures you increase your lean muscle mass and acts as a slow metabolism solution! It’s particularly useful for women over 50, as it raises the base number of calories your body burns in its resting state. It can even help fortify bone mineral density and protect against diseases such as osteoporosis. You can kickstart this seemingly daunting process by finding familiarity (and later expertise) amongst lifting weights, using gym machines, or utilizing calisthenics—or body-weight exercises. Aim to do total-body strength training workouts a minimum of two times a week, as the Physical Activity Guidelines for Americans recommends.
More Fat Burning-Related Content from Lipodrops:
► WHAT IS INTERMITTENT FASTING AND HOW TO MAKE IT WORK
► HOW TO LOSE WEIGHT NATURALLY WITH LIPODROPS MAXIMUM FORMULA
► NEW NIGHTTIME FAT BURNER COMPATIBLE WITH DIABETES
*Subscribe to the YouTube Channel for Diabetes-Related Playlist ASK DR MJ – YOUTUBE CHANNEL
*Connect with dr. Collier on Facebook ASK DR MJ – FACEBOOK PAGE
*Over 35,000 Followers on Instagram, join us: ASK DR MJ – INSTAGRAM PROFILE
Whether it’s taking care of your family, working a full shift, or being a busy body, life tends to catch up with us quickly. One of the biggest (and low-key most important) ways to lose fat and stay fit through the fat burning process is by keeping a close eye on the various aspects of your day-to-day routine and lifestyle. This can come in the form of enough sleep, setting S.M.A.R.T. goals, watching your stress, and even supplementing your life with certain resources and tools.
Sleep Tight!
We all love to sleep—some of us a little too much. However, according to studies by Healthline, getting enough hours of sleep can be as crucial to midlife fat burning as diet and exercise. Many other studies found that sleep deprivation was tied to increased body weight and higher amounts of ghrelin present in the body, which is the hormone that stimulates hunger. Another study on women discovered that seven hours of sleep was the minimum number one should get each night to augment overall weight loss results by 33%. Not sleeping enough can also be found to increase your risk for obesity and cardio metabolic disease. Your appetite becomes irregular, you crave higher-calorie foods, which can ultimately result in higher blood pressure! Be sure to get between seven and nine hours of sleep per night for optimal fat loss results.
S.M.A.R.T. Goals
Setting what’s known as S.M.A.R.T. Goals can help you stay on track to reach your weight loss milestones and ultimate goals. S.M.A.R.T. Goals stand for Specific, Measurable, Achievable, Relevant and Time-Bound. These methods can provide accountability and a blueprint geared towards helping you reach your fat burning goals. For instance, rather than simply saying “I want to lose 10 pounds”, break down this target into bite-sized, manageable pieces. Start by, say, journaling, going to the gym three times per week and increase your overall vegetable intake. Watch as your results perform before your very eyes!
Easy on the Stress!
Did you know that increased stress levels adversely affect your risk of weight gain long-term? Stress can even be attributed to fluctuating diet patterns and contribute to eating disorders. Managing your daily stress levels in a healthy manner can be directly beneficial to your overall well-being. Middle-aged women in particular tend to experience higher stress loads in raising children, caring for their loved ones, and especially in dealing with their own health issues. This ongoing pressure raises the stress hormone known as cortisol, which is tied directly to weight gain. Learning to alleviate excess stress through methods such as yoga, deep breathing, listening to music or even talking to friends and family can be great methods to lower overall stress.
Supplements and Additional Tools
While we’ve discussed a lot of different fat burning methods with Dr. Collier, there are still a few additional resources which a woman in her middle age can use to supplement her midlife weight loss journey. Dietary supplements, such as probiotics, can promote huge weight loss results by boosting the excretion of fat cells and manage hormones to lower appetite levels. Hormones and fat burning, as we know, are correlated; as such, build a robust system to lose fat by investing in a tool such as Lipodrops!
Lipodrops are a brand of weight loss drops developed by Dr. Collier himself to add some firepower to your fat burning arsenal. Weight loss is inherently an abnormal condition. As we grow older, we tend to see a lack of the necessary compounds required to appropriately metabolize fat cells. Many individuals find themselves asking Dr. Collier, “Why can’t I lose weight? I’m doing all the right things with my diet, exercising regularly and maintaining a healthy lifestyle. I still can’t shed the belly fat!” Many of these patients opt for a lipotropic injection as a resort. This method, while highly effective, provides middle aged women the essential compounds necessary to burn fat which usually subside with age…but that comes with the hassle of making a trip to the office to obtain the injection. Time is a precious resource, and often times you may find yourself too busy to do so! Therefore, Dr. Collier and his team developed the Lipodrops series of fat burning drops taken sublingually (under-the-tongue). This method of intake is actually as effective in absorption as when one takes a lipotropic injection!
Lipodrops Max is a dietary supplement which is ten times as potent than the original Lipodrops formula. These fat loss drops are completely safe to ingest, regardless of your medical condition or any medications which you may be prescribed. Other related dietary supplements include Lipo-Nights and the Lipodrops Max Pack, which promote overnight fat burning and even more fortification with essential vitamins and minerals to boost natural fat burning. They include B12 , B Vitamins and other fat-burning amino acids which can typically only be found in exclusive weight loss centers. Lipodrops brand of fat loss drops are a healthy and safe way to gradually boost your metabolism and see real results that align with the progress you envision!
Conclusion
As we’ve seen with Dr. Collier, there are a variety of tools, tips and tricks that a middle-aged woman can use to continue the fat burning process on a daily basis. We covered the many kinds of diet adjustments you can make to boost your metabolism and burn fat while keeping you happy. We discovered the assortment of exercise and physical activity options you can implement in your workout routine to maintain muscle mass and ensure longevity. We also examined the lifestyle changes you can adopt to stay fit in your coming years. Finally, we explored the many available supplemental resources and tools which can truly transform your weight loss journey. Combine all these factors to yield real results in your fat burning journey!
*Visit the Lipodrops Website for Natural Fat Burning Solutions – Lipodrops.com
*Subscribe to the YouTube Channel for Diabetes-Related Playlist ASK DR MJ – YOUTUBE CHANNEL
*Connect with dr. Collier on Facebook ASK DR MJ – FACEBOOK PAGE
*Over 35,000 Followers on Instagram, join us: ASK DR MJ – INSTAGRAM PROFILE
External Sources:
https://health.usnews.com/wellness/articles/weight-loss-middle-age-and-beyond
https://www.healthline.com/nutrition/weight-loss-for-women#TOC_TITLE_HDR_18
https://www.livestrong.com/article/538359-the-best-way-for-a-middle-aged-woman-to-lose-weight/
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