Dear Pamela,

 

I have been working out like a crazy person since last May. I am doing all of the things….all of them.

Walking

Cardio

Lifting weights

Recovery

My scale is deadlocked in place.  I have lost 2 lbs.  2!

That is soooooo much time, sweat and cash for 2 lbs. 

I am 53 and I suspect the period I had eight months ago will end up being my last. 

What gives and what do I need to do to see some pounds drop?

 

Help!

Sweaty Plateau

 

Dear Sweaty,

 

Yes girl!  Way to show up and take care of your body through movement.  

Moving your body like you have been is a no-lose situation. 

Screw the scale.  Let’s look at a few things. 

Muscle versus fat

Have you ever lost five pounds of fat and gained three pounds of muscle? That shows up as 2 pounds of weight loss on the scale, but looks and feels fantastic on your body.  

How are your clothes fitting? Do you see nice changes in the mirror? Is your energy and vitality higher than it was? Did you track the number of inches you lost? 

Perimenopause: Where a plateau is a WIN

Sounds like you are hearing death rattles from your reproductive system. At the tail end of the menopause transition, the hormone volatility of perimenopause is settling into a new low making us lose muscle and bone while packing on fat pounds. 

Have you considered that if you weren’t trying as hard as you are, things could be much….much worse? Take my word, they could. 

Exercise is the ONLY way to build bone and muscle

Without hard work, our bones and muscles turn to dust at an all-time speedy-high rate during the menopause transition.

Every minute squatting, lunging, pressing, and crunching is time well-spent. 

No one at your nursing home will care a lick if you can pinch-an-inch in your mid section, but if you can be the one to reach the remote control off the top shelf, pickup Jean’s book when she drops it, and lean over to tie your own shoes, you will be a legend. 

Feed your muscles and fuel your workouts

Let’s be clear. Workouts train your body to perform and move. Food determines your size.

As we age, this becomes stark in clarity. Real foods, leading with protein and veggies, will help your body function. Fake foods, are entertainment, and will confuse your hormones before being chucked into fat cells for storage, (usually in the belly). 

“But don’t workouts burn calories,” you ask. They sure do. 

But your body doesn’t break out a calculator at the end of the day to decide how much fat you are going to net at the end of the day. Your body is working all day in real-time to survive and thrive. 

If you underfeed your workout, your body will break down healthy muscles for fuel and repair. Then if you overdo eating later that day, the excess will be packed away in whatever place tends to piss you off the most. 

But, you don’t want to diet…

Perfect. I don’t want you to either. It won’t work.

The old-school term “diet” evokes starvation, deprivation, overuse of the word “discipline,”: and distinct memories of being a teen girl trying to survive a school day on half a soda cracker. 

That type of deprivation will not work for our bodies at this age. 

So what’s a girl to do?

Keep moving.

Keep it real (food-wise).

Keep food in your tank before and after a workout to avoid overeating later in the day. 

Keep faith that your fantastic health habits will pay off in strong bones, muscles, and total health.

 

Wishing you strong gym days, and Titan-level quads,

Coach Pamela