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When Your Menopause Calorie Deficit Backfires: Your menopause calorie deficit backfires when you have inadequate energy reserves to fuel your daily activities and your exercise. Are you someone who does more exercise if what you’re doing isn’t working? Are you someone who starts exercising...

When Your Menopause Calorie Deficit Backfires: Your menopause calorie deficit backfires when you have inadequate energy reserves to fuel your daily activities and your exercise. Are you someone who does more exercise if what you’re doing isn’t working? Are you someone who starts exercising...

FromThe Flipping 50 Show


When Your Menopause Calorie Deficit Backfires: Your menopause calorie deficit backfires when you have inadequate energy reserves to fuel your daily activities and your exercise. Are you someone who does more exercise if what you’re doing isn’t working? Are you someone who starts exercising...

FromThe Flipping 50 Show

ratings:
Length:
26 minutes
Released:
Jun 15, 2021
Format:
Podcast Episode

Description

Your menopause calorie deficit backfires when you have inadequate energy reserves to fuel your daily activities and your exercise. Are you someone who does more exercise if what you’re doing isn’t working? Are you someone who starts exercising more without increasing your food intake? Could you be underestimating your caloric needs? In a world where overweight and obesity is a real epidemic, that may seem like a very strange question. And if you’re a woman in menopause struggling to lose weight you may also be thinking that eating the fewest calories wins the game. You’d be wrong. Menopause Calorie Deficit vs Energy Deficit This episode isn’t about diets, or nutrition, but it is about why your exercise isn’t working in relationship to your diet. Because if on one hand we’re talking about exercise that will boost your metabolism then we can’t have a complete conversation without talking about how you’re going to feed that elevated metabolism. You don’t have to be a marathoner or a triathlete to qualify as an athlete. The International Council on Active Aging has always qualified an active older adult intentionally exercising to better themselves as an “athlete.” Exercise 3-5 times a week and you’re there. So if you’re listening, you’re within ear shot, you’re probably going to want to hear this. Situations that could result in too little recovery to support your hormones: Exercising more without changing nutrition at all. Exercising more without recovering between (with a combination of rest between sessions, sleep, low stress, as well as nutrition). Eating less without changing your exercise. Nutrition here refers to all things food. Your calories – while a calorie deficit is usually necessary for weight loss it is trumped by hormones. So, if you’ve got an unrealistic gap between energy expended from exercise + your resting metabolic rate and your food intake, your body will go into stress mode. Chronically stressed? Your body stores fat. Your protein – if you’re seeking weight loss, more protein is required to preserve lean muscle. If you lose weight that is muscle, long term you will have significantly slowed your metabolism such that weight regain is very likely. Quality food – micronutrient dense foods are your best friend. It takes more than protein alone. Eating the rainbow, and yes, eating carbs is required to gain muscle! So, if you’re going too low on carbs and you’re exercising that might help you shed water weight for Saturday night. It will backfire long term since your exercise is only fighting a battle against losing muscle, you won’t win it and you definitely can’t gain lean muscle without some carbohydrates. Feeling Tired? Significantly few calories combined with an increase in exercise creates a fuel deficit for your body. The amount of fuel it burns will slow. Your body will be telling you it’s tired, in effort to get you to do less. In menopause calorie deficit is a bit trickier, especially if you’re trying to intermittent fast, or do keto AND exercise. Experiencing a great deal of fatigue? Check with your calorie intake vs your calorie output. Sometimes in the middle of a program, one of our students might say that they suddenly have started to experience fatigue. My first question is what is your diet like? Are you getting adequate protein, and timing your protein and carbohydrates correctly? You’ve been a more active person for 8 weeks. Have you begun to eat like an active person? There are all kinds of reasons for fatigue. Sometimes, fatigue is your body’s way of telling you that there is or was or is a severe energy deficiency. Said another way, every time you eat too little you message your body to burn less. When you eat more you message your body to burn more. In either case that can go wrong. If we all at like it was Thanksgiving every day we’d be in trouble when the activity of the day is usually on TV. If you’ve been a chronic dieter, you already know what it’s like to be on a diet to lose weight,
Released:
Jun 15, 2021
Format:
Podcast Episode