Question of the month: Even if I see myself as pretty educated about healthy eating, I’d love to learn more about what to eat for the “middle-aged belly” that seems to pop up now. Cardio in excess and toning a couple of times a week doesn’t help. Any suggestions?

What? That’s not possible, you say! I say it is possible to stay sexy, energized, and melt your middle and I show you how.
Why is your middle growing?

Hormone changes are to blame for a sudden lack of desire and loss of energy during midlife. You may experience hot flashes and night sweats, keeping you awake all night and leaving you exhausted and in a fog. Does that sound familiar?

My secrets will help you look better and help you start melting that middle.

3 Steps To Melt Your Midlife Middle

Step # 1 – Exercise

Exercise is a significant factor in feeling energized. Many of us become less physically active in our 40’s, 50’s, and 60’s. Less activity means less muscle mass, which in turn means less strength and energy.

It is important to keep exercising during midlife and follow a program that includes aerobic and strength training. If you are a runner, you need to add upper body and core strengthening exercises. This approach preserves muscle mass and increases bone density. More muscles equals a faster metabolism and more calories burned.

Tip: Not all women gain weight during midlife, but we get thicker around the middle. The changes are due largely due to a lack of exercise and more calories, according to Nancy Clark, M.S., RD.

Step # 2 – Don’t Diet, Eat Right

A well-balanced and nutritious diet is the key to feeling sexy and energized. This includes eating lean protein and healthy fats and cutting the amount of sugar in your diet.

Lean protein options can include chicken, fish, beans, tofu, yogurt, cottage cheese, and egg whites. While olive oil, avocado, nuts, salmon, and seeds can easily be added to salads or eaten as a snack, all are excellent sources of healthy fats.

Sugar spikes can trigger hot flashes and make you feel sluggish throughout the day. Instead of reaching for a candy bar or a bag of chips, choose a healthy snack that combines complex carbohydrates and protein. Hummus and carrots or an apple with peanut butter are great options and are easy to bring to work.

Tip: Most of us love a glass of wine or two after work to de-stress. Limit alcohol to 2 glasses per day. A glass of wine can pack 123 calories and 1.2 grams of sugar. According to the American Heart Association, the suggested daily sugar intake for a woman is 25 grams! From my experience as a Certified Sports Nutritionist, women who drink 3 or more glasses per night often have a much harder time losing belly fat and struggle with weight loss.

Step #3 – Manage Your Stress

The symptoms of midlife are stressful for many of us and hard to deal with every day. It almost feels like an out-of-body experience, and we no longer recognize ourselves. Stress affects your relationships, your work, and your exercise program.

Cortisol is the #1 enemy when it comes to losing belly fat!

Levels of “the stress hormone,” cortisol, rise during times when you feel overwhelmed. This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.

Tip: Keep a food and exercise log and put down everything you eat and drink. You may find that you eat more than you think and from the wrong food groups. Don’t forget to include your training nutrition they add up in calories and carbohydrates as well.

Start with my 3 Steps To Melt Your Midlife Middle because you don’t have to gain belly fat! Reach out for more tips and strategies.