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If you’re feeling frustrated by your jeans feeling tighter or loosening your belt another notch, then you aren’t alone. A woman’s body goes through multiple changes between the ages of 40 and 60. Some of these changes you’ll notice (weight gain) and others you won’t (higher cortisol).

But often the result of both is the same - needing to buy larger jeans and an increased muffin top. 

Dealing with stubborn weight and a wider waistline was not my dream for midlife and I doubt it is yours. So let me walk you through 4 Strategies you can start to move toward a trim belly in midlife.

The Mindset Shift: Understanding the Power of Nutrition

There are specific reasons why we gain weight in midlife. Menopause isn’t all to blame. 

Age-related factors like decreased estrogen, loss of muscle mass, and increase in cortisol levels all play a part in the fat packing around your...

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 Trim Healthy Mama for Ladies Over 50

Menopause and midlife bring a unique set of challenges, and one of the most common and frustrating among them is the issue of weight gain. You're not alone in this struggle; many women like you are experiencing the same thing. But the good news is, I’m here to debunk some of the myths and provide you with effective solutions to help you navigate this transformative phase of life.

Myth Debunking

Menopause Isn't a Sudden Event

One common misconception is that menopause happens suddenly. All of a sudden, everything changes, right? Well, not exactly. Menopause is more of a gradual process, stretching over several years. It typically begins with perimenopause, which can start as early as your late 30s. So, if you're thinking everything happened suddenly, think again.

Menopause Affects More Than Just Your Body

Menopause is not...

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Life takes an interesting turn as we hit midlife, especially for women in menopause. It's like solving a complex puzzle, and there's a crucial piece that can make things better: protein. 

In this post, we'll explore why protein is so important during midlife, especially in menopause. We'll also discover how Trim Healthy Mama can be a fantastic support during this time.

The Role of Protein in Midlife

Why Muscles Matter

Protein is going to help feed, build, and maintain your muscles. 

Declining metabolism due to muscle loss is a big reason we see weight gain, especially in the belly. Think of your metabolism like a furnace, and muscles are the wood that keeps it burning bright. Muscle plays a significant role in our body's metabolic...

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If you're over 50 and wondering, "What's happening to my body?" don't fret! We're diving into the incredible journey of menopause body changes. It's time to embrace your best shape and feel fabulous. Buckle up for a quick tour through the seasons of womanhood.

Menopause Body Shape Changes: A Natural Part of Life

What is Perimenopause, Menopause, and Postmenopause?

Let's start by breaking down these terms, readers. Perimenopause, menopause, and postmenopause are like the chapters of your life's novel. They come with their own set of quirks and adventures. 

Perimenopause - The Prelude to Change

During perimenopause, which can start in your 40s, hormones like estrogen and progesterone start playing their own tune in your body. It's not unusual to experience irregular periods, mood swings, and, you guessed it, changes in your body shape. 

Menopause - The Main Act...

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If you are in midlife, perimenopause, menopause, or postmenopause, and you've said this to yourself, “I feel like I'm going crazy.”

You are not alone.

Let me tell you about a lady, just like you, I’ll call her Eleanor. 

Eleanor prided herself on her ability to handle life's ups and downs with grace. 

But as she entered her late forties, something inside began to shift. It started with subtle changes, forgetting where she placed her car keys, struggling to concentrate on reading a book, and things like that. 

However, over time, the lapses became more frequent.

One evening while she was cooking dinner, she couldn't remember the recipe for her signature pasta dish. The dish she’d made hundreds of times. Frustration boiled within her and tears rolled up unexpectedly. She felt like she was losing control. Her best friend, Tina, noticed the changes...

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In midlife, you do not want to exercise in a fasted state. 

That is the bottom line. 

As a woman, especially in menopause, you want to reduce any type of stress that can cause a rise in cortisol, which in turn causes a rise in insulin, which is a fat-storage hormone. Exercise, especially exercise in a fasted state, can be somewhat stressful. We want to work with cortisol levels. We want to work with our menopausal body and not work against it.

TIMING AND TYPE OF EXERCISE

So one of the things you really want to focus on is pre-workout fueling. 

Overall, it is best to exercise intensely, and that would be either some type of HIIT (high-intensity interval training) workout or a workout where you're getting your heart...

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"I hate the belly fat that I have. I'm on bio-identical hormones and can't get rid of the tire. I don't want to go through surgery; I don't know what to do; please don't tell me to start running; I can't do it."

Does anyone else feel the same?

This question came from a member of my Peri/Menopause Trim Healthy Mama Community.

No, I'm not going to tell you to start running, and I'm not going to encourage you to exercise more. Or eat less. 

But there are multiple things that contribute to that spare tire/muffin top you are seeing. And a lot of it has to do with your age and your hormones. 

Extra fat is frustrating and a health risk for women, especially in midlife. 

The fat you see around your middle is most likely visceral...

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Hitting menopause put me in a bad attitude.

I wasn't prepared.

I wasn't educated.

And I didn't care about mastering menopause since surviving this life change would be enough. Personally, I just wanted to cancel the whole thing.

You too?

I tend to always start things with a lousy attitude only to realize that it could be more helpful. And I miss all the good things in my challenging situation when I allow a bad mood. 

All women experience hormonal shifts, and it's important to understand that what worked in your twenties, thirties, or forties won't be helpful to your lifestyle and eating plan as much now. This is due to a decline in key hormones. 

You may notice this decline as hot flashes, night waking, and depression, or you might experience signs of hormone decline like decreased energy levels. Lower estrogen levels tend to...

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Is exercise in midlife really all that important?

Would you rather be doing just about anything other than exercising?

After all, the extra time and an open schedule can be challenging.

I get it.

The truth is, yes, exercise is important enough for you to prioritize. But not the exercise you are thinking of.

Getting older has loads of great benefits, but choosing not to include exercise and include daily movement in your schedule may set you up for health issues that are better avoided.

Exercise in midlife is necessary for longevity, health and will help you build strong muscles to maintain your independence as you age. 

And as added benefit doing the proper exercise gets your body in metabolism-boosting & fat-burning mode fast.

STRENGTH TRAINING FOR FAT LOSS

I have great news for you and some myths to bust. 

It's time to hang...

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Wouldn't life be simpler if losing weight was actually a calorie-in/calories-out math equation? But in reality, eating less and exercising more does not guarantee you lose belly fat. And as you get older, it can create the opposite and cause you to increase in weight and inches instead. So, let's get this figured out. In menopause, your body needs supported hormones and strategic exercising to burn fat faster without burning you out.

STOP DOING SO MUCH CARDIO

A few decades ago, cardio was all the rage. Women couldn't get enough of it and thought this was the magic pill to weight loss. We now have the research to prove this is not true, and excessive cardio is not beneficial for women at any age. But in menopause, you for sure do not need more cardio. 

Let's also clear up the confusion around cardiovascular disease and cardio exercise. Doing one doesn't negate the other. The cause of...