Go offline with the Player FM app!
5 Mistakes Women Over 40 Make With Fat Loss (+ Easy Fixes!)
Manage episode 426328268 series 122023
Are you putting in the effort but not seeing the results you deserve? In today’s episode, we’re diving into the common pitfalls that might be sabotaging your fat-loss journey. It’s not your fault! Some surprisingly simple, yet often overlooked, mistakes can trip up your progress.
First off, are you getting enough of the right nutrients? Many of us don’t realize that during caloric restriction, adequate amounts of certain macronutrients are crucial for keeping hunger at bay and preserving muscle mass.
Another biggie is activity level. When you cut calories, your body naturally tries to conserve energy, leading to decreased movement. This can significantly impact your fat-loss efforts. I’ll provide practical tips on how to keep your activity levels up throughout the day, even incorporating simple changes like standing more or taking walking meetings.
We’ll also touch on the importance of hydration, resistance training, and accurately tracking your food intake. I’ve got you covered with actionable steps to ensure you stay hydrated, build muscle, and keep your metabolism revved up.
Join me for a deep dive into these five critical mistakes and learn how to avoid them for optimal fat loss. Let’s transform those struggles into successes together.
FULL show notes: https://www.jjvirgin.com/5mistakes
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
Shop Apple Watches: https://amzn.to/43dn8QV
Shop Oura Rings: https://amzn.to/4c7Txvh
Track your protein & macros with Cronometer App: jjvirgin.com/cronometer
Food Scale: https://amzn.to/3IBttvS
Download my FREE Protein Cheat Sheet: jjvirgin.com/proteincs
Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance
Walking Pad: https://amzn.to/3vccaOV
Study: A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women: https://www.sciencedirect.com/science/article/pii/S0022316622156166
Study: Impact of calorie restriction on energy metabolism in humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/
Study: It's the size of the meal, not the size of the person, that determines how people underestimate calories, Cornell study finds: https://news.cornell.edu/stories/2006/11/bigger-meal-more-we-underestimate-its-calories
Study: Why We Underestimate What We Eat: https://www.psychologytoday.com/us/blog/health-and-human-nature/202107/why-we-underestimate-what-we-eat#:~:text=Most%20people%20underreport%20how%20much,consumed%20and%20feelings%20of%20fullness
Episode Sponsors:
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!
1132 episodes
Manage episode 426328268 series 122023
Are you putting in the effort but not seeing the results you deserve? In today’s episode, we’re diving into the common pitfalls that might be sabotaging your fat-loss journey. It’s not your fault! Some surprisingly simple, yet often overlooked, mistakes can trip up your progress.
First off, are you getting enough of the right nutrients? Many of us don’t realize that during caloric restriction, adequate amounts of certain macronutrients are crucial for keeping hunger at bay and preserving muscle mass.
Another biggie is activity level. When you cut calories, your body naturally tries to conserve energy, leading to decreased movement. This can significantly impact your fat-loss efforts. I’ll provide practical tips on how to keep your activity levels up throughout the day, even incorporating simple changes like standing more or taking walking meetings.
We’ll also touch on the importance of hydration, resistance training, and accurately tracking your food intake. I’ve got you covered with actionable steps to ensure you stay hydrated, build muscle, and keep your metabolism revved up.
Join me for a deep dive into these five critical mistakes and learn how to avoid them for optimal fat loss. Let’s transform those struggles into successes together.
FULL show notes: https://www.jjvirgin.com/5mistakes
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
Shop Apple Watches: https://amzn.to/43dn8QV
Shop Oura Rings: https://amzn.to/4c7Txvh
Track your protein & macros with Cronometer App: jjvirgin.com/cronometer
Food Scale: https://amzn.to/3IBttvS
Download my FREE Protein Cheat Sheet: jjvirgin.com/proteincs
Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance
Walking Pad: https://amzn.to/3vccaOV
Study: A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women: https://www.sciencedirect.com/science/article/pii/S0022316622156166
Study: Impact of calorie restriction on energy metabolism in humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/
Study: It's the size of the meal, not the size of the person, that determines how people underestimate calories, Cornell study finds: https://news.cornell.edu/stories/2006/11/bigger-meal-more-we-underestimate-its-calories
Study: Why We Underestimate What We Eat: https://www.psychologytoday.com/us/blog/health-and-human-nature/202107/why-we-underestimate-what-we-eat#:~:text=Most%20people%20underreport%20how%20much,consumed%20and%20feelings%20of%20fullness
Episode Sponsors:
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!
1132 episodes
All episodes
×Welcome to Player FM!
Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.