The prospect of a holiday around the corner brings inevitable concerns about the ever-growing midlife waist and unwanted bumps and rolls. But you don't have to.
In fact, there is a palpable ambitious shift in women of a certain age. In addition to a sense of acceptance and self-respect, there is a growing movement to strive for & # 39; strong & # 39; instead of & # 39; lean & # 39 ;, backed by a desire to nourish health through the menopause and beyond, and a gracious abandonment of those waif-like ideals that has once plagued us.
With public figures like the 51-year-old Davina McCall and Andrea McLean, 49, who unveil impressive washboard stomachs, you have to think – could a perfectly flat stomach also be within reach for the rest of us? Now, a new book by a woman from the middle of life, who has gone through her own remarkable transformation, leaves the secret behind.
When she was in her late thirties, Natalie Jill got the feeling of disappearing from a divorce after an unhappy marriage, with a new baby and 4th overweight.
In her late 30s, Natalie Jill (now pictured) noticed that she had disappeared from marriage after an unhappy marriage, with a new baby and 4th overweight
& # 39; I felt too old, too broke, too heavy and too depressed to do anything & she said. & # 39; My thighs rubbed against each other, I had a thick neck, hormone fluctuations and I was depressed, hungry, grumpy and plagued by desires. & # 39;
She knew that something had to change. So she started incorporating more natural, unprocessed food into her diet, adding a 15 to 20 minute workout to her day, and charting her progress on social media.
Over a four-month period, the weight dropped and as she followed, she was inspired to quit her job in sales and instead train in exercise and nutrition.
Not only did Natalie drop a dress size, she managed to mold and work her body so well that she became a fitness model at the age of 39, with abs defined so impressively that she could be seen on the cover of various magazines.
Now, 47, and, she says, absolutely perimenopause, Natalie enjoys the top of health and success. Her fitness videos enjoy millions of social media.
She knew that something had to change. So she started incorporating more natural, unprocessed food into her diet and added 15 to 20 minutes of training to her day
After finding her own vocation relatively late, Natalie is adamant halfway through life and the menopause should never be an obstacle to reinventing yourself and re-sculpting your body.
Here in an exclusive excerpt from her new book, Aging In Reverse, she reveals the simple eating plan that has changed her life and her diaphragm and that she believes every woman will stay healthy, sexy and fit through the hormonal roller coaster that menopause …
As you get older, it is so easy to feel as if everything is a challenge. But I am proof that there is no good reason to let old age or changing hormones stop you.
Whether you are 45, 55, 65 or older, you can change your appearance and feel good about yourself. You just have to stop believing that it's not possible, simply change your diet and follow my exercise plan.
This plan gives you the tools you need to reverse the aging process so that you can be your best, youngest and youngest self.
I accept that this is not an easy time of life. Irregular halving hormones can have countless effects on your mood, libido, energy, anxiety levels and waist.
Here in an exclusive excerpt from her new book, Aging In Reverse, she reveals the simple eating plan that transformed her life and her diaphragm
Studies show that the female hormone estrogen plays a central role in moderating our weight, our metabolism, our appetite and the way we store fat.
During the menopause, naturally, the body's metabolism also slows down, because older bodies use less energy and require fewer calories and this will lead to weight gain if you continue to eat the same amount of food.
Lowering estrogen and progesterone levels will also change the way fat is metabolized and stored, thereby improving the speed of fat storage and reducing your ability to burn fat.
Do not use the T word
Negative self-talk can block success, so ban the word & # 39; too & # 39 ;.
Too set up your way? Too out of shape?
Every time you propose a concept, you put your dreams under pressure.
Don't let & # 39; I am too old; too busy; or too fat and lazy you stop doing something.
This also shifts the build-up of fat from the thighs and hips to the abdominal area. That is a difficult revelation if you want to brave a bikini this summer, but more importantly, it has implications for your health and longevity, making you more susceptible to type 2 diabetes, heart disease and other health complications.
Estrogen would normally help regulate levels of compounds that stimulate appetite, but when the level drops, your appetite can increase, which can lead to overeating. This is the last thing you need if your metabolism slows down.
So the answer to reversing your metabolic aging process is first to reset your thinking: stop thinking about food as comfort or pampering. The right food can be the most powerful tool to eliminate mood swings, cravings for sugar and bloat, to control your weight and to reverse the aging process. And yes, those who get mid-life abs.
YOUR NEW RULES
Stick to these rules for ten days or until you reach your goals for health and fat loss or stick to them forever, like me.
Your mind should be clearer, your waist should be looser and your uncontrollable pull should decrease.
After ten days you will feel focused, any bloated feeling is gone, your state of mind will be stable and your energy level will increase. Most people lose 5lb in the first week, then 2lb every week thereafter
After finding her own vocation relatively late, Natalie is adamant halfway through life and the menopause should never be an obstacle to reinventing yourself and reshaping your body
Eat to eat well
Processed foods such as chips and cookies make your taste buds go crazy, making it impossible to stop eating, so the most important first step is to avoid all highly processed foods. This is crucial in the middle of life when processed foods can be toxic, not just because of calories, but also because of the way your body breaks them down.
Making an unprocessed diet is your basis the most effective way to maintain your health, fight disease, lose fat and stay slim. Make the frozen dinners with ingredients that you can't pronounce, including sugar and unhealthy oils, and go for food in their most natural state: nuts, seeds, vegetables, fruit, meat and fish.
RECORD YOUR PROTEIN
Counting calories can be time-consuming and counterproductive, so I prefer to focus on maintaining a healthy balance between proteins, fats and the right carbohydrates.
From flab to abs in ten simple movements
This should take approximately ten minutes a day, including heating and cooling.
1 Shelf hold – go into a plank position with your body in a straight line, balancing on your toes and hands or forearms, keeping your stomach tight for 60 seconds (beginners can tap one knee down to make this easier).
2 hiking board – hold the plank position, & # 39; walk & # 39; your weight from hand to forearm (one at a time) and back for 60 seconds.
3 Knee to opposite elbow – Hold a straight arm board, bring one knee to the opposite elbow, return to the board and switch to the other knee. Repeat this for 60 seconds.
4 Walk push-up – stand with your feet hip-width apart, bend forward with your arms upright and walk with your hands to a plank position, do a push-up and then walk your hands back and stand. Repeat this for 60 seconds.
5 Side board – take a plank position (on your hands or forearms), then raise your right arm high and roll to the edge of your left foot to find a side plank. Keep both legs straight and the core tight, lift the right leg. Hold for 30 seconds and change sides.
6 Elbow to knee – still in the position of the side boards, this time bring your right elbow to the right knee and then straighten repeatedly for 30 seconds before changing sides.
7 Downward dog on shelf – start in a downward position of the dog with hands and feet flat on the floor and bring one knee to the opposite elbow, keeping your body on a single-legged plank, before returning to the downward dog and changing the paws. Repeat this for 60 seconds.
8 Shuffle – lie on your back with bent knees, flat feet and hands along your body. Lift head and shoulders and & # 39; shuffle & # 39; and stretch one hand down to your feet, then the other hand. Alternate arms for 60 seconds.
9 Pike – in a downward position of your dog, get your feet as close as possible to your hands, press them in and then with your toe back and repeat for 60 seconds.
10 Walk in reverse – lie flat on your back with your legs straight and arms on the floor above your head, then raise one arm to meet the opposite leg and change sides, repeat for 60 seconds. If you have less than 20 pounds to lose, you should notice that your abs begin to appear after six weeks.
Consult a doctor before starting a new training regime
These three are the building blocks for your perfect meal and your route to fat loss and fitness. Proteins are especially important in the middle of life because it helps to build lean muscle, helping your metabolism to function at its best. This is essential for weight loss and management, and is exactly what we need to stabilize hormones.
Most women eat less protein halfway through their lives and reserve meat or eggs for the evening meal, but you should instead eat a fist-sized portion of protein (fish, meat, eggs) with every meal – including breakfast.
FAT IS YOUR FRIEND
We need fat to live and low-fat diets are doomed to fail. Fat helps us to feel full and stay full and gives us energy. So choose healthy fats from avocado, olive oil and a tablespoon of nuts and seeds.
CARE WITH CARBS
Make starchy vegetables and fruits your first choice for carbohydrates and don't worry about eating lots of carrots and beetroot – they may be sweeter than other vegetables, but they are packed with nutrients.
No one has ever become fat by eating too many carrots.
Try not to eat more than two fist-sized portions of potato and three portions of fruit per day.
You must try to eat them in addition to fat or protein. This delays the absorption of natural sugars and prevents craving in the diet later in the day.
PACK IN YOUR VEG
Vegetables are your health insurance policy and a ticket for fast fat loss, so eat as much as you can.
Vegetables are filled with fiber and are low in calories, they provide energy, improve your complexion, stimulate your mood and can even reduce the risk of cancer, diabetes and heart disease.
Choose a brightly colored variety to maximize your intake of anti-inflammatory phyto nutrients.
Because they contain so little sugar (and are rich in nutrients), blackberries, raspberries, blueberries and strawberries can be enjoyed indefinitely.
SHUN ALL SUGARS
Try to kick all forms of sugar and sweeteners from your life – fruit should be your only source of sweetness.
This is never more important than in the middle of the day, because sugar can irritate mood changes, cause bone loss and hot flashes and is a trigger for everything you don't want when it comes to menopause. It influences how the body metabolizes estrogen and estrogen is the catalyst for weight gain.
Artificial sweeteners can be worse and research has shown that they are accelerating hormonal problems.
Stay away from dairy and grains, as well as legumes such as peas, beans, peanuts & lentils. Because dairy produces mucus, it can contribute to or cause inflammation, and legumes, gluten and grains, including bread, can be difficult to digest and contribute to inflammation and bloating.
Try to kick all forms of sugar and sweeteners from your life – fruit should be your only source of sweetness
For many, eliminating these & # 39; staples & # 39; essential to get rid of the extra pounds that they believe have become permanent.
AM A PICKLING PRO
Add sauerkraut, pickles, kimchi and cider vinegar to improve bowel health and to absorb nutrients.
Fermented food is one of the most powerful drugs in nature and recent research shows a convincing link between gut health and overall health and even fat loss, especially in the middle of life.
When your gut is healthy, you absorb more nutrients from the food you get.
This is even more important during menopause because a bacterial imbalance in the intestines can interfere with how hormones behave.
Intestinal bacteria are affected by hormones, in particular estrogen, and there is evidence of a decrease in the variety of healthy bacteria in the intestines in menopausal women. Fermented foods are a great way to tackle this.
DRINK TO BE SLIM
Try to drink a glass of water before each meal. You feel fuller faster and eat less. If you are hungry between meals, drink water before snacking to keep your portions under control.
We need fat to live and low-fat diets are doomed to fail. So choose healthy fats from avocado and a tablespoon of nuts and seeds
During menopause, the last thing you need is an influx of hormones from the outside if you can't control your own hormones, so choose organic food wherever possible to reduce exposure to added hormones and preservatives.
GET INTO THE MOVEMENT
Despite everything the menopause is trying to give you, the more you exercise, the less weight you get when your hormones change.
If you are just starting out with training, start with brisk walks and seize every opportunity to move more. Then add resistance or strength training.
Studies show that this can reduce the risk of dementia, improve memory and combat the brain fog in the middle of life.
Staying active can also help you sleep better, reduce fatigue and anxiety, improve your self-image and even reduce hot flashes.
Adapted from Aging in Reverse by Natalie Jill (£ 20, Da Capo Books) © Natalie Jill. To order a copy for £ 16, P&P free, call 0844 571 0640. Offer valid until July 1, 2019.
A-LISTERS THAT CANNOT BLOCK THEIR ABS
Swimming pools in the pool: frequent solar vacations offer Amanda Holden, 48, plenty of opportunities to showcase her enviable figure in designer bikinis
Water treasure: Sharon Stone, 61, has hardly changed since her heyday
Hit a pose: Yoga helps Halle Berry, 52, to maintain her fantastic shape
Jenny from the beach: Mrs. Lopez, 49, works regularly to stay tuned
The Body beautiful: Elle Macpherson, 55, has retained her youthful appearance
Her stripes deserve: Davina McCall. 51, has earned a fortune with her fitness DVD & # 39; s
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