Welcome back to The Diet Oracle! In today’s post, I’m sharing with you a meal plan for weight loss that’s perfect for anyone who’s ever struggled with stubborn pounds. Though weight loss plateaus can leave you feeling frustrating and deflated, they can be overcome! With personalized strategies and custom meal planning, you can get results and reach your goals!

In this installment of A Plan for Success, we’ve been looking at Evelyn’s story. She’s a busy wife and grandma who’d like to lose some extra weight but just can’t seem to make any headway. To muddle things further, Evelyn is going through menopause and suspects that her metabolism has been yet another victim of the ‘big change.’ Regardless of these setbacks, Evelyn is determined to do whatever it takes to lose those extra pounds and regain her fitness. After all, she’s got grandbabies to chase!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop through these links, which helps to make this blog possible. Thank you for your support!

A Quick Re-Cap

Evelyn needs a meal plan for weight loss that will create a calorie deficit and deliver results. Because she has such little wiggle room in her calorie budget, we’ve got to make every bite count! In particular, increasing protein will help to protect her from muscle loss as she loses weight and cutting back on added sugar will ensure no calorie is wasted.

Though Evelyn loves to eat out with her hubby, regular restaurant dining will make it extremely difficult to reach her goals unless she is careful to make smart choices. If she’s serious about losing those unwanted pounds, she’ll need to eat more meals at home and make diet-savvy choices when she does eat out.

We’ve previously discussed Evelyn’s story and her personalized weight loss strategies in greater detail, but here is a quick re-cap of her battle plan for weight loss success:

• To lose approximately 1-2 pounds per week, follow a 1300 calorie plan combined with regular exercise.
• Measure all foods and log every bite using an online tool such as SparkPeople or MyFitnessPal.
• Increase protein intake to about 90-100 grams per day or roughly 30% of calories.
• Be aware of all added sugars and look for ways to cut back.
• Limit restaurant dining and when eating out, look for healthier options and smaller portions.
• Begin a strength training program, either at home or at a local gym.
• Get 45-60 minutes of moderate-intensity exercise most days of the week. Swimming and group exercise classes would both be great options.

Evelyn’s Meal Plan for Weight Loss

So let’s put all these strategies to work and build a meal plan that’s perfect for Evelyn’s lifestyle and her goals!

(Please note that the nutrition information provided is an estimate and will vary from brand to brand. Measuring all foods and using an online food tracker will ensure accuracy.)

Breakfast (350-400 calories)

• 6 ounces low-fat, plain Greek-style yogurt (I like Fage Total 2%)
• 2 tsp honey
• ¾ cup sliced strawberries (or other fresh fruit)
• 1 Tbsp sliced almonds
• ½ 100% whole wheat English muffin
• ½ Tbsp peanut butter
• Coffee with 1 Tbsp half & half or creamer (optional)
• 373 calories, 14 g fat, 41 g carbohydrate, 24 g protein

~OR~

• 1 slice 100% whole grain toast
• 2 eggs, cooked your way (use cooking spray as needed)
• 1 ounce lean Canadian bacon
• 1 medium pear (or other fresh fruit)
• Coffee with 1 Tbsp half & half or creamer (optional)
• 379 calories, 15 g fat, 38 g carbohydrate, 22 g protein

~OR~

Island Sunrise Smoothie (blend all ingredients together)

• ½ banana, sliced
• 2/3 cup frozen strawberries, peach, mango, and pineapple chunks
• 2 Tbsp rolled oats
• 1 Tbsp ground flax
• 5-6 ounce container vanilla Greek-style low-fat yogurt (I like Tillamook)
• ½ cup orange or pineapple juice
• ¼ cup crushed ice
• 376 calories, 4 g fat, 67 g carbohydrate, 20 g protein

Lunch (350-400 calories)

• Turkey sandwich on 2 slices 100% whole wheat bread with 3 oz turkey, lettuce, tomato, onion, mustard, and 1 Tbsp light mayo
• 1 string cheese
• 1 cup cucumber slices
• 364 calories, 12 g fat, 35 g carbohydrate, 35 g protein

~OR~

Cobb Salad:

• 2 cups salad greens
• 1 cup chopped fresh veggies (e.g. carrots, cucumber, celery, peppers, etc.)
• 2/3 cup diced extra-lean ham
• 1 hard boiled egg, sliced
• ¼ avocado, diced
• 2 Tbsp blue cheese crumbles
• 2 Tbsp Skinny Blue Cheese Dressing or other light dressing
• 408 calories, 24 g fat, 15 g carbohydrate, 31 g protein

~OR~

• 1 chicken apple sausage (e.g. Aidell’s)
• 1 cup lentil soup
• 2 Tbs feta crumbles
• 367 calories, 16 g fat, 35 g carbohydrate, 24 g protein

Afternoon Snack (<100 calories)

Though I don’t typically consider a supplement snack-worthy, these Adora disks are a rare exception!

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

~OR~

• ½ cup nonfat cottage cheese (calcium-fortified) (80 calories, <1 g fat, 5 g carbohydrate, 15 g protein)

~OR~

• 1 cup carrots with 2 Tbs hummus (80 calories, 3 g fat, 12 g carbohydrate, 3 g protein)

Dinner (400-600 calories)

Though eating out can make weight loss a tricky proposition, many restaurants now offer lower calorie fare. Do note that these calorie amounts are only for the listed items and do NOT include caloric beverages, appetizers, additional sides, or desserts. Don’t like these items? Just follow the links to take a closer look at other menu options!

• P.F. Chang’s: Ginger Chicken with Broccoli (without rice) (480 calories, 12 g fat, 2 g saturated fat, 41 g carbohydrate, 6 g fiber, 57 g protein)

• Chili’s: Mango-Chile Chicken (510 calories, 20 g fat, 3.5 g saturated fat, 50 g carbohydrate, 7 g fiber, 36 g protein)

• Outback Steakhouse: Victoria’s Filet Mignon with Home-style Mashed Potatoes and House Side Salad and Light Balsamic Vinaigrette (560 calories, 29 g fat, 13.5 g saturated fat, 28 g carbohydrate, 4 g fiber, 45 g protein)

• Applebee’s: Sweet & Savory Chicken (560 calories, 24 g fat, 4 g saturated fat, 41 g carbohydrate, 4 g fiber, 44 g protein)

Evening Snack

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

Nutrition Highlights

So let’s crunch some numbers!

Following this meal plan, Evelyn will get in an average of 1340 calories, 54 g fat, 123 g carbohydrate, and 97 g protein each day and provides approximately 20 g of fiber. This translates to 35% of calories from fat, 36% from carbohydrate, and 29% protein. Such a macronutrient breakdown will enhance her weight loss efforts, boost her fitness gains, and minimize the muscle loss that can occur when cutting calories.

Unless otherwise stated, Evelyn should make a point of sipping on calorie-free beverages throughout the day. Not only does dehydration make a person feel lousy, but thirst is often mistaken for hunger. The standard recommendation for 8 cups per day is a fine one and anything non-alcoholic will do. Even caffeinated beverages like coffee, tea, or the occasional diet soda will count toward your hydration needs. For other refreshing options besides plain H20, consider a fizzy seltzer with lemon slices or fruit-infused water. Delicious!

Though regular restaurant dining can be a real barrier to weight loss, this meal plan proves that it is possible to eat out without bouncing that calorie budget! With a little due diligence and some restaurant recon, you can find choices that fit with your plan. Obviously, some restaurants are better than others! But thanks to a growing demographic of diners who demand healthier options, it’s never been easier to find diet-friendly choices on the menu!

Supplements to Consider

Typically, anytime a person is getting in less than 1600 calories per day, it becomes quite difficult to get in all the vitamins and minerals needed for good health and to prevent deficiencies. Though food is truly the best way to meet your nutrient needs, supplements can help in a pinch. Here are a few for our friend, Evelyn, to consider.

For Bone Health

Calcium and vitamin D are both essential for bone health and older women need more. In order to get in the recommended 1200-1500 mg of Calcium and at least 600 IU of vitamin D per day, women ages 50 and up should consider a supplement.

If you’re a chocolate lover, I highly recommend the Adora Dark Chocolate Calcium Supplement. Each delicious disk provides 500 mg of calcium carbonate, 500 IU vitamin D, 40 mg of magnesium and only 30 calories. Who knew getting your chocolate fix could be good for your bone health, too?

Viactiv Calcium Chews are another great option! Like a chewy caramel or Tootsie Roll, Viactiv Chews are a sweet treat for strong bones. Each chew provides 650 mg calcium, 500 IU of vitamin D, and 40 mcg of vitmin K with only 20 calories per chew.

To Prevent Deficiencies

Because Evelyn’s plan entails eating less than 1600 calories per day, a basic multi-vitamin supplement would be smart addition. Though food is the best way to get in those vitamins and minerals, a supplement can help make up the difference and prevent deficiencies.

For Menopausal Symptoms

For most women, menopause is no walk in the park. From hot flashes and fatigue to weight gain and mood swings, the ‘big change’ certainly brings its challenges. To help control these side effects, many women have found relief from supplements. Though such supplements have varying degrees of supportive clinical evidence and safety, it’s worth talking about these options with your health care provider. Remember that just because something is ‘natural’ doesn’t mean it is safe and many supplements can interact with prescription medications!

Embrace Change!

If you, like Evelyn, find yourself in a season full of change, seize the day and embrace the changes that will improve your health, enhance your wellness, and enable you to reach your goals! There is no age limit on chasing down your goals. With a few new tricks up your sleeve, you can get the results you’re hoping for! Whether you want to get healthy, regain your fitness, or lose weight, you can do it!

I hope you enjoyed Evelyn’s Plan for Success and maybe even learned some fresh strategies for your own goals, whatever they may be. Thanks for reading!

If you’d like to read other posts in this series, you can find them here!

The post A Plan for Success: Evelyn’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! If you’ve ever been startled by the number on the scale or stumped by stubborn pounds, then this one is for you! Today’s post is all about the weight loss strategies that will help you shed pounds and get results, whether you’re a spring chicken or a fine wine.

Weight gain can sneak up on the best of us—particularly so as we age. Oftentimes the extra weight seems to appear overnight and getting rid of it? Good grief! Like a bad houseguest, these pounds show up uninvited and then refuse to leave!

Though it may seem like your pants will never zip again, know that weight loss is possible at any age! With the help of our fictional friend, Evelyn, I’m going to show you how to deal with life’s curve balls and a scale that just won’t budge. You’ll see that with customized weight loss strategies, there’s no age limit on reaching your goals! So follow along as we put together yet another Plan for Success.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Weight Loss Strategies

Remember Evelyn? She’s our busy caretaker who spends her days helping out her parents and chasing sweet grandbabies. Nearing 60 herself, Evelyn is no stranger to the changes that come with age, especially the big one–menopause. Going through ‘the change’ has certainly been no walk in the park and to add insult to injury, Evelyn’s gained 15 pounds seemingly overnight. She’s made a few attempts to lose the weight, but without much success. Her old dieting tricks just don’t seem to work anymore. She needs a new plan that will help her lose those stubborn pounds before she loses her mind!

So let’s get something going for our friend, Evelyn, shall we? Aging and menopause can be tricky to navigate, but with a little grace and some fresh strategies, Evelyn can lose the weight and achieve her goals!

Crunching the Numbers

It’s time to do a little math and figure out a weight loss plan that will be perfect for Evelyn’s needs. If we assume that Evelyn is 5’3″, 150 pounds, and 58 years old, she would need roughly 1500-1700 calories per day to maintain her weight, taking into account a bit of light activity. In other words, if Evelyn eats an average of 1600 calories per day, her weight will remain stable and she’ll neither gain nor lose a pound.

Now if you’re thinking to yourself, ‘Gosh that doesn’t seem like much,’ you are right! My friends, 1600 calories isn’t a lot and it certainly doesn’t offer much in the way of wiggle room. You quickly see why weight gain happens so easily as we age, especially if physical activity isn’t a priority.

Furthermore, you can also see why weight loss becomes a tricky proposition. If, say, we wanted to help Evelyn lose about a pound per week and so cut out 500 of those precious calories, she’d be down to a measly 1000-1200 calories per day. This is an amount most dietitians would be hesitant to recommend. Such a low calorie level is not only difficult to sustain, but will also lead to nutritional deficiencies and increased risk of muscle loss.

Fortunately, a calorie deficit does not have to be created through diet alone. Because she has such a limited calorie budget to begin with, adding physical activity will be key to creating that calorie deficit without subsisting on starvation rations. And, more importantly, that same physical activity will also help Evelyn regain strength and reach her fitness goals. I’d call that killing two birds with one stone!

Take Inventory

When dealing with a limited calorie plan, keeping an accurate food journal becomes essential. It is just too easy to blow that calorie budget with a nibble here, a nibble there. A food log will also help Evelyn see the nutritional quality of her food choices and to what extent her diet is (or isn’t) balanced.

In order to lose about 1 pound per week, Evelyn should begin with a 1300 calorie plan combined with 45-60 minutes of daily moderate to vigorous physical activity. Keeping a food journal will help her stick to this plan, monitor her progress, and get results. With consistency and commitment, Evelyn will be able to gradually lose the 15-20 pounds she hopes to lose and attain her goal weight within 4 to 5 months.

Here are a few extra food journaling tips:

• Choose a food journaling website or app such as SparkPeople or MyFitnessPal. These are fantastic tools that make food journaling so much easier. Even better? They’re free so you can try both and see which you prefer! Be sure to also check out their apps for easy journaling on the go!
• Measure everything for at least two weeks. Though time consuming, a food journal will only be as accurate as your measurements. If you’re going to make the effort to keep a food log, make it count and do it right!
• Most food journaling websites and apps also include handy exercise trackers. Logging your minutes of physical activity will give you a great sense of accomplishment as well as an estimate of calories burned. Though not 100% accurate, you’ll at least get sense of how many calories you’re burning and whether or not you’re close to reaching your target.

Protein Power for Weight Loss

Though calories often take center stage where weight loss is concerned, a person’s macronutrient intake also deserves attention. Macronutrients include those nutrients which give our bodies calories, namely carbohydrate, protein, and fat. (Alcohol is a fourth source of calories, though not technically considered a nutrient since our bodies do not require it.) They also play important roles in everything from energy metabolism and performance to vitamin absorption and immunity.

Protein, in particular, is a nutrient deserving extra attention. Whenever a person is losing weight, fat is not the only thing being lost, sad to say. Because a calorie deficit places a person in a ‘tearing down’ mode, muscle mass is also affected and can be lost to varying degrees. To minimize this undesirable impact on our muscle, a person MUST consume enough protein to provide the body with the building blocks essential to ongoing muscle support and maintenance. Let’s look at how Evelyn should work this important nutrient into her own weight loss strategy:

• Based on Evelyn’s particular weight loss plan and current physique, she should strive for 90-100 grams of protein per day (1.3-1.5 g protein per kg body weight). Given her typical carb-heavy diet, this may initially seem like a lot, but will be essential to her health and fitness.
• If Evelyn follows a 1300 calorie plan, this would mean about 30% of her calories should be coming from protein choices. That handy food journal she’s been keeping will really help her hit this target.
• Added bonus? Protein-rich meals are more satiating due to the fact that protein takes longer to digest and absorb. In other words, upping her protein intake will make sticking to her calorie plan much easier!
• When it comes to protein, there are lots of options! Though animal-based foods (e.g. meat, poultry, fish, dairy, and eggs) provide the most complete and bioavailable sources of protein, there are many excellent plant-based options as well, such as soy, beans, legumes, nuts and more.

That Sweet Tooth

Not gonna lie, it’s hard to lose weight if you’re eating very much sugar. Why? Sugar is a simple carbohydrate that provides a quick source of energy with no staying power. It adds calories that most people can’t afford and little to no nutritional value.

While this doesn’t mean that you have to completely eradicate any and all sweetness from your life, it does mean that you have to fit it (sparingly) into your calorie plan. A good rule of thumb? Calories from added sugars should not exceed 10% of your daily budget. In Evelyn’s case, this would mean that no more than 130 calories (or 32 grams) should come from sugar or sugary treats.

Not sure where sugar is sneaking into your diet? Check out this little round-up of the usual suspects:

• Any added sugars such as white sugar, brown sugar, honey, syrups, agave nectar, and the like
• Candy and chocolate
• Ice cream, cookies, and desserts
• Pastries and muffins
• Nutella (there, I said it)
• Sugar-coated dried fruits
• Sugar-laden cereals, ‘health’ or ‘energy’ bars, and flavored yogurts
• Coffee and tea drinks containing anything other than the brew and water or milk
• Regular soda, cocoa, cider, and juice
• Alcoholic drinks with mixers

Notice that juice is on the list. Even if it says in big ole’ letters NO SUGAR ADDED, juice is still incredibly high in sugar. Why? Because it contains multiple servings of fruit worth of sugar without the accompanying fiber. Just ask yourself, what would be more filling? A 12-ounce glass of orange juice or the 3 to 4 ORANGES it would take to make that glass of OJ? Don’t get me wrong, juice certainly has nutritional value and can have its place in a healthy diet, but when you’re cutting back it’s better to eat your calories, not drink them.

Learn to Make Better Choices when Eating Out

Let’s be honest here. Regular restaurant dining will bounce that calorie budget before you can say, ‘Check, please!’ Considering that the average restaurant meal provides well over 1000 calories, it would be near impossible for our Evelyn to stick to her 1300 calorie plan without some serious restaurant recon. Though my bottom-line recommendation would still be to dine-in at home, here are some tips to help the dieting diner navigate a restaurant menu.

• Many restaurants now offer healthier options and nutrition information either printed right on the menu or available upon request. Take advantage and choose something that fits into your plan!
• To cut back on those big restaurant portions, opt for a half-plate or lunch-sized version of the entrée you wish to order.
• Choose menu items with cooking methods that add little or no fat, such as grilling, broiling, roasting, and steaming
• Steer clear of those that do add considerable fat, such as frying, pan-frying, and sauteeing
• Be wary of fat-laden toppings, dressings, and sauces. You can always request they be served on the side so that you control how much is added to your food.
• Know that salads aren’t always the best choice! Thanks to all the goodies they pile on top, many restaurant salads are well over 1000 calories!
• As always, think about your drink! Help keep your calories in check by ordering something without any.
• If all else fails, remember that an easy way to cut the calories of any dish in half is to split it with a friend!

Get Strong

If Evelyn is serious about regaining strength and getting back in shape, losing weight is not enough. She must begin an exercise program that will build muscle and challenge her body to get stronger. Though I would advocate that she seek out a qualified personal trainer or strength coach to design a program for her, an initial at-home routine that incorporates classic body weight exercises would also be a great place to start.

The benefits of strength training go far beyond having ‘toned’ muscles. Not only would Evelyn have the strength to chase those grandkids and assist her elderly parents, but she would also be warding off the muscle loss that can happen with age. Strength training also has the added perk of giving a sluggish metabolism the wake-up call it needs, boosting metabolic rate for up to 48 hours post-workout. I cannot emphasize enough the importance of a solid strength training program at all ages and all stages.

To round out her exercise routine, I would also recommend Evelyn get back into the pool or seek out the group classes she used to enjoy. Not only does this sort of exercise burn calories for weight loss, but the health benefits are beyond measure. From heart disease and blood pressure to diabetes and cancer risk, regular exercise can improve existing health problems and prevent new ones from surfacing.

When it comes down to it, you just can’t beat a great workout that gets your heart rate up and puts a smile on your face! By choosing activities you love, you’ll boost your stamina, relieve stress, improve your health, and burn calories all at the same time!

Final Thoughts

Remember that change doesn’t have to happen overnight! If you find yourself relating to Evelyn and her goals, try picking just one or two of these strategies to begin with and slowly implement the rest over several weeks. (Food journaling would be a great place to start!) Though aging and life’s changing seasons can present their own challenges, it is still possible to lose weight and achieve your fitness goals!

Want to see this game plan in action? Next time, we’ll pull together a meal plan that connects all the dots and puts these weight loss strategies to work!

(If you liked this post, check out these other posts in the Plan for Success series!)

The post Evelyn’s Weight Loss Battle Plan appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! Today I’m excited to share with you the next installment in A Plan for Success! In this series, I show how everyday people can reach their goals with personalized weight loss strategies and custom meal planning help. From identifying obstacles and establishing a goal to developing individualized tactics and a sample meal plan, I’ll demonstrate step-by-step how to make weight loss a reality, no matter the circumstances!

So without further ado, allow me to introduce you to our fictional friend, Evelyn. I suspect that if you have ever struggled with stubborn pounds, her story will sound all too familiar.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Story

Changing Seasons

Ask anyone and they’ll tell you, Evelyn is the heart of her family. She is all at once a daughter, wife, mother, and now one very happy grandma! Between checking in on her aging parents and babysitting the grands a few days per week, Evelyn finds herself as busy as ever.

Life’s theme these days has definitely been all about change, including the big one–menopause. As if adjusting to an empty nest wasn’t enough, going through ‘the change’ has been no walk in the park. Between the hot flashes, brain fog, and raw emotions, Evelyn often wonders who’s driving this crazy train! And, just to add insult to injury, she’s also gained a good 15 pounds seemingly overnight. She can’t really think of anything she’s doing differently, and so figures her metabolism must be yet another casualty of the Big M.

Typical Diet

Evelyn describes her eating habits as ‘pretty normal.’ She’ll have something quick for breakfast, like instant oatmeal or a muffin, alongside a couple cups of coffee with creamer. Lunch varies, but is usually eaten at home. She might make herself a sandwich or warm up leftovers and she always tries to throw in a serving of fruit or veggies for good measure.

Dinner is definitely the most variable meal in her day. Now that the kids have flown the coop and started families of their own, Evelyn and her husband often grab dinner at one of their favorite restaurants or order take-out. Though Evelyn used to love cooking, 25+ years of heavy lifting in the kitchen has left her more than a little burnt out.

While she doesn’t particularly see herself as a snacker, Evelyn confesses to having quite the sweet tooth. She tries to exercise a little restraint, but who is she kidding? By mid-afternoon, she’s ready for chocolate and pretty much any kind will do.

Fitness

Evelyn admits that exercise has slowly gone by the wayside over the last 5 or 10 years. Though she used to be an avid swimmer and enjoyed taking group classes at her neighborhood gym, Evelyn can’t think of the last time she swam a lap. She can feel that she’s gotten weaker over the years and doesn’t like the hit her stamina has taken as a result. Afterall, she’s got grandbabies to chase!

Stubborn Pounds

Evelyn has made a few attempts to lose the weight, but without any real success. She used to have no trouble dieting to keep her weight in check, but that’s all changed, too. It just seems like no matter what she does, the pounds simply will not come off.

Despite these set-backs and frustrations, however, Evelyn is determined to be successful. Aside from the aggravation of pants that won’t zip, recent lab work hasn’t been looking so good either. With a family history of both diabetes and heart disease, she knows she needs to take action now. Ultimately, Evelyn wants to lose those stubborn pounds, regain her strength, and protect her health; fitting into her old swimsuit will just be icing on the cake!

Evelyn’s Obstacles

Goals worth achieving are seldom easy, and Evelyn here is no exception. Though she is motivated and determined to make changes and get results, losing weight is rarely a cake walk. So let’s take a moment to identify the very real obstacles that Evelyn will face on her weight loss journey.

• Despite nearing retirement age, Evelyn’s days are full to the brim. She’s committed to caring for her parents and helping with the grandkids, but often feels worn out by the end of the day and less than motivated to exercise.
• Without an army to cook for, Evelyn and her husband have started eating out multiple times per week. While this is certainly enjoyable, restaurant meals are notoriously high in calories and can make weight loss difficult for even the most dutiful dieter.
• Based on her eating habits, there’s a good chance Evelyn is consuming much more sugar than she realizes and will need to cut back if she is serious about losing weight and improving her health.
• After so many years of cooking for her family, Evelyn has lost the motivation to get back into the kitchen. Any realistic meal plan will have to take this into consideration.
• Over the last decade, Evelyn has let exercise go by the wayside and with it, her fitness. As a result, she has likely lost significant muscle mass.
• While age can and does contribute to less than favorable changes to metabolism, the combination of an increased caloric intake, a decrease in physical activity, and a decrease in metabolically active muscle is most definitely a recipe for weight gain.
• And finally, menopause can certainly add its own challenges to any weight loss effort. In particular, changes in fat distribution, fatigue, mood swings, and possible changes to metabolism can each throw a wrench into even the best of plans. Though frustrating to be sure, these obstacles are not insurmountable and can each be dealt with.

Embrace change!

As Evelyn herself has noted, this season of life is all about change, so what better time to embrace the changes that will improve her health, elevate her wellbeing, and enable her to achieve her goals? It will take commitment and at times, even a stubborn will to succeed, but with the right plan in hand, she can do it!

Next time, we’ll start to piece together the weight loss strategies that will equip Evelyn to reach her goals. And who knows? Perhaps you’ll learn a trick or two that will help you on your own weight loss journey! Thanks for reading and don’t stop chasing down your goals!

If you’d like to read other posts in this series, check them out here!

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