When I reach out to women over 55 and ask them what they struggle with most, about 80% of them tell me it’s their weight—particularly that stubborn belly fat that seems impossible to lose. They’re frustrated, at their wit’s end, because they’ve tried everything: diets, exercise programs, and even the latest fads. But nothing seems to work.
Does this sound familiar? Take a moment to reflect on what frustrates you most about your weight and your attempts to lose it. What challenges have you faced with traditional dieting?
The Weight Loss Struggle: Why It’s So Hard
Two of the biggest struggles I see are the yo-yo weight cycle—losing weight only to gain it back, sometimes more than before—and that frustrating, soul-destroying extra fat around the belly. This battle is so stressful and can have a huge impact on self-confidence and the enjoyment of life. It’s been a devastating journey for so many of us older women.
Would you agree that something is fundamentally wrong with how we approach eating and weight management, especially as we get older? Despite the plethora of diets and programs, obesity is still on the rise. Many of us, particularly older women, struggle with anxiety about food—what to eat, what to avoid—and about our weight. This anxiety leads to a cycle of fad dieting, which often creates more problems than it solves.
Research shows that dieting is not sustainable and can cause eating disorders, food obsession, low self-esteem, and even weight gain. People become confused about how to eat and lose trust in their bodies, robbing them of the pleasure of eating.
My Journey: From Yo-Yo Dieting to Gentle Weight Balance
I know this cycle all too well. I spent the first 30 years of my life caught in the vicious circle of weight cycling—losing, gaining, and losing again, fluctuating between obesity and being painfully thin. I went through years of overeating, anorexia, and bulimia.
But everything changed when I fell pregnant at 30. Suddenly, I had a powerful reason to get my health and well-being in order: the health of my baby. So, I did—through years of therapy, meditation, healthy exercise, nutrition, and self-compassion practices I got my weight and health to a good place.
Then in my late 50s, I started noticing new changes—losing strength, gaining weight, feeling less mobile, and forgetting important things like people’s names. It felt like this was just what getting older. meant. But one day, I realised I was accepting limits that didn’t need to be there.
So, I got to work and created a fitness and nutrition program that reshaped my life based on these profound personal experiences and over 36 years of work as a fitness trainer, clinical psychologist, mindfulness expert, and nutrition coach.
I’ve lost weight, rebuilt my strength, boosted my memory, and improved my health in ways I didn’t think possible.
Today is a day of true empowerment. Together, we’ll explore how to achieve a healthy weight. I’ll introduce you to one of the parts of my program that is all about gently balancing weight.
This approach is about more than just hitting a number on the scale. It’s about finding an ideal weight that supports robust health, making weight management an enjoyable and effective journey.
We’ll dive into the fundamentals of intuitive eating and the importance of having enough of the right kinds of foods in your diet, including sufficient protein, fibre, and water.
Why Traditional Approaches Fail
If you’ve tried everything to lose weight and especially that stubborn belly fat and nothing has worked, you’re not alone. Various factors contribute to weight gain as we age, especially around the stomach area. Let’s explore these factors:
Hormonal Changes:
Menopause & Oestrogen Decline: As estrogen levels drop, fat tends to accumulate more in the abdominal area.
Androgen Increase: Post-menopause, the body produces relatively more male hormones, which also promote fat storage around the midsection.
Insulin Resistance & Blood Sugar Levels: With age, the body becomes less responsive to insulin, leading to increased fat storage, especially around the belly.
Metabolic Slowdown:
As we age, our Basal Metabolic Rate (BMR) decreases, making it easier to gain weight even without increasing calorie intake.
Muscle Mass:
The natural loss of muscle mass with aging leads to a slower metabolism, making it harder to maintain a healthy weight.
Lifestyle Factors:
Physical Activity: Many older women exercise but don’t include strength training. This is crucial to building muscle, which helps increase metabolism and ward off belly fat.
Dietary Habits: Overconsumption of calories, particularly from high-fat and high-sugar foods, can lead to weight gain.
Stress and Sleep:
Cortisol: Chronic stress can lead to increased cortisol (stress hormone) production, promoting fat storage in the abdominal area.
Poor Sleep: Insufficient sleep can disrupt hunger hormones, leading to increased appetite and weight gain.
Genetics:
Genetic factors can predispose individuals to store fat in the abdominal area, influencing how their body responds to different foods and physical activity.
So let’s explore the Gentle Approach to Weight Balance
Imagine being at your healthy, ideal weight without that stubborn belly fat. What does that feel like? What does it look like? Picture yourself on that journey, flowing effortlessly. You savour delicious meals without the stress of dieting ever again.
Well, you can by adopting my Gentle Weight Balance approach.
The first core strategy of this approach is Intuitive Eating.
Intuitive Eating was developed by Evelyn Tribole and Elyse Resch in 1995. It integrates mind-body awareness, helping you honour your health by listening to your body’s signals. You are the expert of your own body, and only you know what satisfies your hunger and needs.
Intuitive Eating promotes a positive and mindful relationship with food. It encourages listening to your body and eating when you’re hungry, stopping when you’re full. This approach can help you break free from the cycle of dieting and find joy in eating again.
The 10 Principles of Intuitive Eating
- Reject the Diet Mentality: Embrace a sustainable, compassionate approach to eating.
- Honour Your Hunger: Trust your body and provide it with the energy it needs.
- Make Peace with Food: Let go of food rules and enjoy all foods in a balanced way.
- Respect Your Fullness: Tune into your body’s signals and stop eating when you’re comfortably full.
- Discover the Satisfaction Factor: Make eating a pleasurable experience.
- Challenge the Food Police: Learn to challenge your inner food critic that labels food and you as good or bad.
- Respect Your Body: Accept your body as it is and treat it with kindness.
- Joyful Movement: Find physical activities that you love and that make you feel good.
- Honour Your Health with Gentle Nutrition: Make balanced food choices that honour your health.
- Honour Your Feelings Without Using Food: Emphasize non-food strategies to manage emotions.
A Balanced, Nourishing Diet
The second core strategy of my Gentle Weight Balance approach is adopting a balanced diet rich in carbohydrates, good fats, and protein. This is essential for breaking the cycle of yo-yo dieting and promoting long-term health.
Carbohydrates: Focus on complex carbohydrates like whole grains, fruits, and vegetables. They provide essential vitamins, minerals, and fibre, helping regulate blood sugar levels, improve digestion, and keep you feeling fuller longer.
Good Fats: Include healthy fats like those in avocados, nuts, seeds, and olive oil. They’re crucial for hormone production, brain function, and reducing inflammation.
Protein: As we age, maintaining muscle mass becomes increasingly important. Protein supports muscle maintenance, boosts metabolism, and enhances satiety.
My Personal Transformation
For the past 12 months, I’ve implemented this approach in my life and have experienced profound changes. I’ve established a healthy diet full of nourishing food from all the food groups, including carbs and lots of protein. I’m eating more, maintaining my weight, and feeling so much better in my own skin.
Embrace the Journey
So, how do you feel about the idea of Intuitive Eating? What difference do you think it would make if you adopted some of the 10 principles? For instance, how do you feel about the idea of eating based on your body’s signals?
By embracing this gentle, balanced approach, you can achieve and maintain a healthy weight for life.