Thursday, July 7, 2016

What Do I Eat To Lose Weight After 40? (And keep it off)

Here's a sample of one of my training sessions.  Check out the week of meal plans below.
Back when I was stuck at 5'1" and 155 pounds, I searched everywhere for a diet that would help me lose the 40 pounds that were standing between me and the way I wanted to look and feel.

That would have put me at a sensible BMI (Body Mass Index) of 21: right smack in the middle of the "Healthy" range.

I was doing what most of the expert dietitians and personal trainers were telling me to do.

"Eat less and move more."

"Cut fat and add cardio."

"Eat plenty of fruit and healthy whole grains."

Here is what was really strange though: everyone around me was doing exactly that, but nobody was getting any leaner.

Even the women I know who were losing weight using "drops" and extremely low calorie diets didn't seen to be getting any smaller even though they weighed less.

I spent seven years cutting calories and going to the gym for at least 10 hours a week without fail, and nothing happened.

Well, let me clarify: I just kept losing and re-gaining the same five pounds over, and over, and over.

I would be able to reduce my portions for a week or two at a time, but I was constantly starving.  At the same time the hours on the treadmill, the elliptical machine, and in step and spin class were driving my appetite to epic levels.

Every 10 days to 2 weeks I would succumb to days of overeating anything made with sugar and flour.

Finally, I realized that the only way I would ever lose the weight was to find a woman like me: over 40 and over weight, who had found a safe, sensible way to lose weight and look great.

When I found that woman I would ask her two questions:

1. What, exactly, did you eat in order to lose the weight?
2. How, exactly, did you train in order to get leaner and stronger, and look younger?

What I discovered was a low carb, higher fat diet that finally let me recover from compulsive overeating.

I also found Turbulence Training, a combination of weight lifting and high intensity interval training.

Over the next 8 years, I developed Sugar Freedom: a way of eating that allows me and my readers to get lean, and stay that way, by eliminating sugar, grains, and vegetable oils from our diets.  I also went on to refine my training style by adding elements of balance, flexibility, and grace that I had learned from years of work as a musical theatre performer and choreographer.

Lately, I have seen a number of articles and blog posts cautioning against eliminating sugar and grains.  I have read posts from personal trainers claiming that sugar addiction isn't real, and that those of us who suggest the elimination of sugar for fat loss are just trying to sell a product.

All right then.  Yes, I have an e-program for getting off of sugar.  Yes, it is a product.  But trust me, it would be so much easier to sell if I told people, "Go ahead! Sugar and grain in moderation won't hurt you."  Perhaps if you haven't been a compulsive overeater since childhood, like me, you can eat starches and sweets an part of your way of eating.

I can't.  Not if I want to be healthy, slender, and free of my compulsion.

Back when I was struggling with overweight and obesity, all I wanted was to find a woman like me who had overcome them, and ask her what she ate.

Now, I AM that woman, and here is a week of what I eat to stay lean, strong, and full of energy.


Monday
Breakfast:
2 Eggs
3 Strips Uncured Bacon
1 Cup Broccoli
2T Salsa
1/4 Avocado
Lunch
4 oz Chicken Breast
2 Cups Romaine lettuce 
1 Cup Tomatoes
1T Olive  Oil
1T Vinegar
1 Cup Roasted Cauliflower
Dinner
Repeat lunch
or choose any one of the 
Lunches in this menu
sampler.
Tuesday
Breakfast:
2 Egg omelet 
With Spinach and 
Mushrooms
2T Salsa
1/4 Avocado
Lunch
4oz  Beef
2 Cups Baby Greens
1 Cup Sliced Cucumber
1T Olive  Oil
1T Vinegar
1 Cup Shredded Red
Cabbage and Carrots
Dinner
Repeat lunch
or choose any one of the 
Lunches in this menu
sampler.
Wednesday
Breakfast:
3 Devilled Eggs
Roasted Asparagus
2T Salsa
1/4 Avocado
Lunch
4 oz. Canned Tuna w/
Home Made Mayo, 
Celery, and onion
Green Salad
1T Vinegar
1T Olive Oil
1 Cup Roasted Brussels
Sprouts
Dinner
Repeat lunch
or choose any one of the 
Lunches in this menu
sampler.
Thursday
Breakfast:
2 Eggs
3 Strips Uncured Bacon
1 Cup Broccoli
2T Salsa
1/4 Avocado
Lunch
1 Pork Chop
2 Cups Baby Greens
1 Cup Sliced Cucumber
1T Olive  Oil
1T Vinegar
Dinner
Repeat lunch
or choose any one of the 
Lunches in this menu
sampler.
Friday
Breakfast:
3 Egg Omelet
With Onion and Bell Pepper
2 Strips Uncured Bacon
2T Salsa
1/4 Avocado
Lunch
2 Chicken Thighs
Cooked in Butter w/garlic
1 Cup Suateed Shredded
Carrot and Red Cabbage
1T Raspberry Vinegar
1T Olive Oil
Dinner
Repeat lunch
or choose any one of the 
Lunches in this menu
sampler.

Saturday
Breakfast
1/2 Cup Greek Yogurt
Zucchini, Cabbage, Carrot
Hash
Lunch
4 oz. Turkey
2 Cups Romaine 
1 Cup Tomato&Cucumber
Saute'ed Spinach&Mushrooms
Olive Oil&Vinegar
1/2 Avocado
Dinner
Repeat lunch

Sunday
Breakfast:
Smoked Salmon
with Cream Cheese
Roasted Cauliflower Slices
1/4 Avocado
2T Salsa
Lunch
4 Oz. Grass Fed Beef
2 Cups Romaine lettuce 
1 Cup Tomatoes
1T Olive  Oil
1T Vinegar
Dinner
Repeat lunch

I suppose that some people would find this eating style a bit dull.  I find it tasty and satisfying.  Best of all, this simple way of eating allows me to have an abundant, exciting life.

If you have questions about the sugar free lifestyle, or about training for fat loss and body re-composition e-mail me at:
catherine@sugarfreedom.com