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[quote=Anonymous]Do NOT skip breakfast - that’s terrible advice for a midlife or later woman looking to lose weight. Skipping breakfast spikes cortisol which raises hunger levels and also makes you more insulin resistant.

You want to follow the king, prince and pauper approach to eating - front load calories in early morning breakfast, nice solid lunch, end with light dinner and be done ingesting calories as early as you can tolerate - 6 or 7 is ideal and give yourself a 12 hour fast minimum before breakfast.

GET YOUR SLEEP! Without heathy restful sleep in adequate amounts, you will not be able to lose weight. Chronic sleep deprivation spikes cortisol and drives overconsumption of calories as well as insulin resistance.

Focus your diet on getting the RDA or more - ideally more - of fiber every single day. Eat beans every day, they are incredibly healthful and a very slow burn in terms of blood glucose levels, they will help you moderate hunger. Ideally beans for breakfast, maybe with an egg or two, as your big meal - add some sautéed spinach and a side of berries and you’re making a terrific start to the day.

SKIP INTENSE EXERCISE! Drives hunger and spikes cortisol. Walking is perfect weight loss activity for midlife or older women.

Lift weights regularly - get hand weights and a kettlebell (5 lb hand weights and 15 lb kettlebell to start), you don’t need to join a gym there are tons of great videos on YouTube and you can avoid the whole gym dynamic which like many midlife women you might be averse to.

Do a regular stretching regime either yoga or Pilates for flexibility- also available on YT and you can do it in privacy of home.

Be committed to making the time for these activities. Be committed to cleaning the alcohol, refined sugar/added sugars and UPFs from your diet as entirely as possible. Occasional slips are okay but that means maybe once a week, not once a day. Your body will release weight most optimally if you are nourishing it with the healthiest foods possible as much as possible.

I know this all works because I’m down 45 pounds and steadily losing. Age 54 and obese as result of sedentary job, poor diet habits, and medical issues which created a perfect storm of weight gain. Medical issues are resolved and the clean diet and movement is working to shed the weight.

And yes I’ve gained muscle - I had really lost a lot of muscle mass because of the medical issues and the sedentary job. I built muscle first which made me a little bummed because the weight didn’t come off much the first few months because I was building muscle which weighs more than fat. But then I hit a tipping point where the larger muscles started fueling my metabolism and the weight started releasing. You’ve got to be patient because you need the muscle to stay fit as you age and it will help you eventually shed the extra pounds.

You’ve got to sleep. It is the foundation without which none of the rest is possible. You’ve got to prioritize sleep hygiene over everything else. It’s okay if your house is messy if your mind is well rested and your body as well.

Good luck!
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