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01 Aug 2024
The Trick to Ending Self-Sabotag
00:12:26
Eeekkkk....this one's a big deal! If you find yourself succumbing to your impulsivity- you'll want to listen (and take ACTION)!
Your doing fat loss wrong if you’re not using different phases!
00:19:02
What you need to know about the 4 phases of macro counting. And if you've never heard of 'phases', this is likely why you aren't at your goal weight yet!
Learn why the scale is so unreliable, what else you can use to measure fat loss, and a few tangible actions you can take to start to heal your relationship with the scale!
Episode Summary: In this episode, we dive deep into why traditional diets often fail, especially for women over 40. I share personal experiences and insights from coaching over 100 women through their weight loss journeys.
I explore the pitfalls of generic diet plans like Keto, Intermittent Fasting, and Low Carb, and why they often lead to temporary results and a frustrating cycle of weight loss and regain.
Key Takeaways:
The Diet Cycle: Many women experience a cycle of losing weight on diets, only to regain it once the diet ends. This is not due to a lack of willpower or effort, but because the diets themselves are not designed for long-term success.
Why Diets Fail: 95% of diets fail long-term because they don't account for individual differences in metabolism, body composition, preferences, and lifestyle.
Customization is Key: The most successful weight loss plans are those that are customized to the individual. This includes adjusting for factors like sleep habits, stress levels, movement patterns, and metabolic health.
The Importance of Muscle: Maintaining muscle mass is crucial for keeping your metabolism strong. Crash diets that cause rapid weight loss often result in muscle loss, making it harder to maintain your weight in the long run.
Sustainable Habits: Instead of cutting out entire food groups or following extreme restrictions, focus on creating sustainable habits that you can maintain for life.
Join the Conversation: I'd love to hear your thoughts on today's episode! Share your experiences with dieting and weight loss, and let me know how you're planning to customize your journey moving forward.
Follow & Subscribe: Don't miss out on future episodes! Subscribe to the podcast and follow us on Instagram and Facebook for more tips and inspiration.
How to Train Your Brain for Success: A killer Mindset Strategy for Weight Loss
00:18:09
**Episode Summary:** In this episode of the *Sustainable Weight Loss After 40 podcast, I dive into the often-overlooked aspect of weight loss: mindset.
This episode is all about understanding and overcoming those mental and emotional blocks that keep us stuck in old patterns.
I share how focusing on the problem instead of the solution can trap you in a cycle of negativity. Using my own experiences, I explain how a simple indulgence, like a donut, can spiral into a day of self-doubt and frustration, leading to more unhealthy choices. The key is to ask better questions and train your brain to focus on solutions rather than dwelling on the negatives.
Here are the key takeaways: - **Shift Your Focus:** Instead of asking, "What's wrong with me?" start asking, "What's my next best step?" This small change in mindset can help you move past mistakes quickly and get back on track.
- **Celebrate Progress:** Acknowledge the small steps you've made, even when it feels like you're off track. Recognizing progress helps keep you motivated and focused on your goals.
- **Resilience Over Perfection:** This journey isn’t about being perfect; it’s about how quickly you can recover and recommit after setbacks.
I also emphasize the importance of staying conscious in your weight loss journey. Since much of our day is spent on autopilot, bringing a little awareness can make a big difference in achieving your goals.
If you found value in this episode, don’t forget to subscribe, share, and leave a review. I’d love to connect with you on Instagram at @lhasa.macros.moderation. I truly enjoy interacting with you and hearing about your journey. For those of you interested in going deeper, I offer a monthly membership that breaks down weight loss strategies into a three-step process, along with one-on-one coaching opportunities.
**Next Steps:** Start practicing these mindset shifts today. Remember, it’s not about perfection; it’s about resilience. Keep moving forward, stay focused, and most importantly, be kind to yourself on this journey.
Does this sound familiar? You’re over 40, and suddenly there’s this extra 20 pounds that won’t budge. You can’t fit into half your closet, and you’re hiding in the back of family photos, feeling overwhelmed and discouraged. You’ve tried everything—keto, cutting carbs, Weight Watchers—but nothing is working. If this is you, stick around.
In this episode, I’m breaking down what it realistically takes to lose 20 pounds as a midlife woman. I’ll share why your old strategies aren’t working anymore and how to set realistic expectations for your journey. We’ll talk about the impact of years of dieting, what’s happening with your metabolism, and why macro counting is my go-to method for sustainable fat loss.
If you’ve been struggling to stick to your plan when results are slow, this episode is for you. I’ll explain why slow progress is actually a good thing and how you can finally achieve your goals without burning out.
**Key Takeaways:**
- Why your metabolism isn’t “broken” but might be compromised from years of dieting. - The difference between weight loss and fat loss, and why targeting fat loss is crucial. - The importance of maintaining muscle mass for long-term weight management. - How macro counting can help you lose weight while still enjoying the foods you love. - A realistic roadmap to losing 20 pounds, including phases of cutting, reversing, and maintaining. - Why patience and consistency are key to sustainable weight loss.
If this episode resonated with you, and you're ready to lose weight in a way that works with your body, not against it, make sure to get on the membership waitlist. The doors aren’t open yet, but when they are, you’ll be the first to know.
Podcast Episode: Troubleshooting Your Macro Counting for Effective Weight Loss
In today’s episode, I’m diving into a topic that I’m passionate about: troubleshooting macro counting for weight loss. As a coach, I've worked with many women who struggle with this and often feel like giving up when they don't see results. But trust me, quitting guarantees no results at all. Instead, it's all about being curious and tweaking your approach.
Here’s a quick overview of what we’ll cover:
Tracking Errors: How accurate are you really? We’ll discuss the little things that might be throwing off your deficit.
Random Macro Calculators: Why online calculators are just a starting point and how to adjust from there.
Data Collection Errors: The importance of taking average scale weights and measurements to track your progress accurately.
Unrealistic Expectations: What’s a realistic rate of fat loss? We'll talk about setting expectations that keep you motivated.
Metabolism Issues: Why many women actually need to eat more to lose weight effectively and how to approach metabolic repair.
Remember, macro counting isn’t just about getting a set of numbers and running with them. It’s a powerful tool that requires proper setup and consistent testing.
Links and Resources:
Follow me on Instagram for daily tips and insights.
Interested in one-on-one coaching? Learn more here.
If you’re enjoying the podcast, please consider leaving a quick rating or review—it helps spread the word and gives me a little boost too! Thanks for tuning in, and until next time, be resilient, my friends!
5 Things to expect when you start a fat-loss phase
00:17:39
**Podcast Show Notes: Mastering the First Weeks of Macro Counting**
Have you ever started a new plan, only to second-guess every move? I get it—I did the same with KETO and intermittent fasting, Googling everything and trying to figure out if I was doing it right. Now, I see the same thing with my clients, especially when it comes to macro counting. It's totally normal to feel uncertain in the beginning, but here’s the thing: too much second-guessing can knock you off track.
In this episode, I’m breaking down what to expect in your first few weeks of macro counting and how to handle the uncertainty. I'll cover:
- Why feeling hungry is totally normal and how to manage it. - How to hit your protein goal even when it feels impossible. - The truth about seeing slow progress on the scale. - How to deal with the "tracking fatigue"—and why it gets easier after a few weeks. - Why you might need a macro adjustment and how to know when it's time.
Listen in as I share my own experience and how I learned to stop second-guessing everything. Spoiler: It gets easier, and the results are so worth it.
**Links Mentioned:** - Connect with me on [Instagram]: Let me know where you're at with your macro counting journey!
- Review the podcast on [Apple Podcasts]: If this episode helped you, I’d love to hear from you!
Remember to stay patient and trust the process—macro counting works when you get it right. You’ve got this, and I’m here to help!
Welcome to Day 1 of the Foundation for Fat Loss Challenge! I’m Lhasa, and alongside my co-coach Christine, we’re excited to kick off this journey with you. Today, we're diving into the essential elements you need for sustainable fat loss, especially as we navigate life over 40.
In this episode, we talk about:
Why nutrition is the key driver for fat loss
The critical role of being in a calorie deficit to lose fat
Why cookie-cutter diets like keto and intermittent fasting often fail and how to create a plan that works for you
How macro counting goes beyond simple calculators and why a customized approach is crucial
What’s Next:
Follow me on Instagram here for daily updates and inspiration
Homework: Begin tracking your food intake to understand where your calories are coming from. This will lay the groundwork for tailoring your fat loss journey to fit your needs.
Looking forward to seeing you tomorrow for Day 2, where we’ll tackle the mindset shifts needed for long-term success!
👉 Welcome to Day 2 of our Foundation for Fat Loss Challenge. Today, we’re focusing on a crucial element of your journey: mindset.
In this episode, I dive into why your past efforts may not have worked and how shifting your mindset can make a significant difference. Here’s what we cover:
Acknowledging the Challenge: Weight loss isn’t easy, and understanding this upfront can help you stay committed when things get tough.
Preparing for Hard Work: We’re in a three-month fat loss phase, and recognizing that it will be challenging can help you better navigate the difficulties ahead.
Neuroplasticity: Changing your habits means changing your brain. This process requires effort and willpower, but it’s achievable. Embrace the struggle and know that it’s a part of adapting to new patterns.
What’s Next:
Join our Facebook grouphere to share your progress and get support
Follow me on Instagram here for daily motivation and updates
I’m excited to see how you tackle these mindset shifts and look forward to diving deeper into the tools you’ll need for success. See you tomorrow!
Strength Training vs Cardio, what should you do as a mid-life woman (Foundations For Fat Loss Series)
00:31:34
Register here to get access to the facebook group where the real party is: https://macrosandmoderation.com/flf
Welcome back to Day 3 of the Foundation for Fat Loss Challenge! Today’s focus is all about resistance training and how it plays a crucial role in your fat loss and overall health, especially during perimenopause.
Here’s what we cover in this episode:
Resistance Training is Queen:
Benefits of Resistance Training:
Debunking Common Workout Myths:
What’s Next:
Join our Facebook group for extra support and accountability here
Follow me on Instagram for daily workout tips and motivation here
Let’s get stronger together! See you tomorrow for more actionable tips to support your fat loss journey.
- **Implementation is Key:** - Knowledge isn’t enough—consistency and small steps lead to real change.
- **Recap of Days 1-4:** - **Day 1:** Customized macro-based nutrition is crucial. - **Day 2:** SOS framework and future self-exercise. - **Day 3:** Tailored strength training and movement. - **Day 4:** Importance of sleep and lifestyle habits.
- **Before & After Results:** Personal story of losing 25 pounds and keeping it off with the right tools and customization.
- **Every Journey is Unique:** - Client progress varied, but all were successful through a customized approach.
- **Key Steps for Success:** - **Assess:** Understand your metabolism before starting. - **Customize:** Create a plan that fits your lifestyle. - **Transform:** Implement and adjust your plan as needed.
- **Client Wins:** - One client zipped into her size 10 shorts after a year! - Others lost inches by focusing on balanced nutrition.
- **Take Action:** - You're not alone—small tweaks lead to big results over time.
In today’s episode, I sit down with one of my amazing clients to chat about a struggle many of us face: being on track during the week and then losing control on the weekends. Sound familiar?
We dive into how she flipped the script by planning ahead, learning moderation (yes, you can still have fries!), and even enjoying a two-week vacation without tracking—yet still making progress!
If you’re ready to stop sabotaging your weekends and find balance between living your life and reaching your weight loss goals, this episode is for you.
Tune in to hear her best strategies for sustainable weight loss after 40!
In this episode, I cover practical strategies to stay on track with weight loss over the weekend:
- **Avoid all-or-nothing thinking **: Enjoy your weekend without overindulging. - **Plan ahead **: Know what meals and social events are coming up. - **Include foods you enjoy **: Avoid deprivation by allowing treats in moderation. **Use strategies for social events **: Make conscious choices and stay mindful.
If weekends have been challenging for you, start by trying one or two of these tips and focus on implementation.
In this episode, I sit down with one of my clients to talk about how she’s mastered staying on track with her goals, even with a busy schedule and social events. She shares practical tips on meal prepping, mindset shifts, and how she’s made herself a priority along her journey to sustainable health.
Key Takeaways:
How she adjusts her week to enjoy weekends without derailing her progress.
The importance of prioritizing movement, especially on busy weekends.
Simple meal prepping hacks that work for her and her family.
Navigating dining out without feeling deprived.
The mindset shift from putting everyone else first to prioritizing her own health.
Hey friends, welcome back to the Sustainable Weight Loss for Women Over 40 podcast! In today’s episode, we’re diving into the often dreaded topic of tracking your food.
I know, I know—it sounds overwhelming and tedious, but stick with me! I’m here to break down why tracking is important, especially for sustainable fat loss, and how it can be your best tool for success.
We’ll first explore the big question: do you even need to track to lose weight? Spoiler alert: it’s not about being glued to your phone or weighing every single bite, but tracking does give you the knowledge and insight to make real, lasting progress.
Here’s what we cover:
The science behind fat loss and why a calorie deficit is king.
How mainstream diets like Weight Watchers, keto, and Noom all revolve around this concept, even if they don't say it outright.
Why tracking macros (carbs, fat, protein) gives you invaluable information that sticks with you for life.
Real-life examples of how different diets create calorie deficits without telling you—and why it matters to understand what you’re eating.
How to make tracking easier with practical tips on using apps like MyFitnessPal to streamline the process.
By the end of the episode, you’ll feel more empowered to start tracking and use it as a tool, not a burden. Whether you’re new to this or have been on the diet rollercoaster, tracking can help you take control and get the results you want.
Hey friends, today I’m sharing two strategies to help you navigate the holiday season without losing track of your weight goals. It’s a tricky time—there’s food everywhere, sweets at work, and routines get thrown off. But you don’t have to wait until January to take action.
In this episode, I’ll cover two approaches:
Option A: Start losing weight now and maintain it through the holidays.
Option B: Focus on maintaining your weight and practicing good habits, so you’re set up for success in January.
Whichever path you choose, I’ll give you the strategies to make it work for you. Don’t let the holidays set you back—stay in control and make progress.
Need help figuring out the best option? DM me on Instagram @lhasa.macros.moderation. And if you’re enjoying these quick episodes, I’d love it if you could rate and review the podcast!
In this episode, I’m giving you a behind-the-scenes look at a real coaching call where we dive into some essential tools for navigating weight loss and reverse dieting.
We talk about why the belly button measurement is one of the most reliable indicators of fat loss and how you can use it to track your progress over time.
I also share one of my favorite techniques, "the pause," and how it can help you take control of cravings and stay on track with your goals.
You’ll hear some great client insights about breaking free from the fear of the scale and shifting your mindset to see it as just one data point in your journey.
Plus, we chat about the importance of maintenance, building muscle, and how to get comfortable with small fluctuations on the scale as you transform your body.
If you’re ready for real-life strategies to help you find balance, build strength, and stay consistent, you won’t want to miss this sneak peek into one of my coaching calls!
This week, I’m diving into a Q&A episode, answering all your burning questions about macro counting. Recently, I reached out on Instagram and to my email list, and wow – you all had a LOT to ask! I’m thrilled to get into it because macro counting has been a game-changer for me, my clients, and so many women striving to lose weight sustainably, especially after 40.
Here’s what we’ll cover in today’s episode:
1. What are Macros, and Why Count Them Instead of Calories?
I’ll explain the big difference and why focusing on macros is key to keeping that hard-earned muscle, supporting your metabolism, and achieving results that last without deprivation.
2. Finding Your Unique Macro Balance
How can you tailor macros to your specific age, body, and goals? I’ll outline the process we use in my program to assess, customize, and transform your approach for optimal results.
3. Tracking Food Forever? Here’s the Reality
I break down how tracking is a learning tool, not a lifetime commitment. This approach helps build essential habits for long-term weight maintenance, so you don’t feel tethered to an app forever!
4. The Truth About Carbs and Weight Loss
Wondering if carbs are off-limits? Not with macro counting! I explain why balanced carbs, fats, and protein make the journey enjoyable and sustainable.
5. Getting Enough Protein for Weight Loss and Muscle Maintenance
Protein plays a massive role in keeping cravings low, maintaining muscle, and supporting your energy levels. I’ll share simple tips to ensure you’re meeting your protein needs every day.
6. Will Counting Macros Help with Hormonal Changes in Our 40s?
Learn how stabilizing blood sugar through balanced macros can support you through hormonal shifts and keep your energy steady.
Tune in as I answer these questions and more! You’re going to leave with a clearer understanding of why macro counting is a powerful tool to help you reach your weight goals – without giving up foods you love. If I didn’t get to your question, don’t worry! Reach out on Instagram, and I’ll do my best to answer it or include it in a future episode.
Until next time, my friends – stay resilient and keep counting those macros!
In this episode, I’m diving deep into how women over 40 can heal their metabolism to lose weight more easily. We’ll talk about the ways quick-fix diets can damage your metabolism, creating that exhausting cycle of losing weight only to gain it back – and how to finally break free from it.
### Here’s What We’ll Cover: - **The Diet-Driven Yo-Yo**: Many popular diets may actually be making it harder for you to keep weight off. If you’ve been on multiple diets, done extreme calorie restriction, or struggle to maintain weight loss, you’re not alone. - **Signs Your Metabolism Needs Support**: Does it feel like you’re eating less but still struggling to lose weight? Are you relying on cardio, cutting carbs, or skipping strength training in hopes of faster results? These may be signs that your metabolism isn’t optimized.
### How to Heal and Strengthen Your Metabolism 1. **Assess Your Metabolism**: First, get a clear picture of your metabolic health. Track your food intake for a week, and evaluate if your calories align with what you should be able to maintain. 2. **Reverse Diet to Maintenance**: If you find you’re in a big calorie deficit, we’ll talk about reverse dieting – gradually increasing calories to reach your true maintenance level without gaining weight. 3. **Fuel the Fire**: Imagine your metabolism as a campfire. Eating enough is like adding logs, keeping the fire burning strong. Not eating enough, though, lets the fire die down, making it harder to stay warm (or, in this case, lose weight).
Alongside these steps, we’ll explore why muscle mass is crucial, how to build strength without fear of bulkiness, and the role sleep and stress play in supporting a healthy metabolism. Remember, you don’t have to stay stuck in the weight-loss cycle – healing your metabolism is the key to lasting results.
Welcome back to the show, friends! In today’s episode, I’m diving into one of the biggest game changers for sustainable weight loss and healthy habits: **consistency**.
We all know how tough it can be to stay consistent, especially when life gets in the way. That’s why I’m sharing practical strategies to help you stick to your goals, feel empowered, and make progress—without striving for perfection.
Here’s what you’ll learn:
1. **Mindset Shifts for Lasting Motivation** Discover how celebrating small wins can keep you inspired, even on challenging days.
2. **Setting Realistic, Doable Goals** Learn why breaking big goals into bite-sized pieces makes it easier to keep going, and how one of our members found success with this approach.
3. **Scheduling Habits Like Appointments** I’ll explain how treating your healthy habits as non-negotiable can create powerful momentum.
4. **Creating an Environment for Success** Find out how simple changes in your surroundings can make healthy choices effortless.
5. **The Power of Accountability & Community** Hear why support networks, like our incredible membership community, can be key to your success.
6. **Giving Yourself Grace** Learn how self-compassion can help you bounce back from setbacks faster and with less stress.
Plus, I share examples from our members and stories outside of weight loss so you can easily relate to these strategies in different areas of life.
**Takeaway Message:** Consistency is about progress, not perfection. With these strategies, you’ll feel more equipped to show up for yourself and keep moving forward.
If you enjoyed this episode, please share it with a friend who could use a little extra motivation. And remember, small, consistent actions lead to big results over time. Until next time, be resilient, and keep believing in yourself. You’ve got this!
Episode Summary: Have you ever thought, “My metabolism is too slow,” or “It’s too late for me to feel confident in my body again”? These beliefs can feel so real, but they’re actually just myths—and today, we’re busting them wide open. In this episode, I’m sharing why these limiting beliefs are keeping you stuck and how you can start rewriting your story today.
I'll talk about:
Why metabolism isn’t your enemy (and how to work with it).
The truth about age and what’s really possible for your body.
How to enjoy your favorite foods without derailing your progress.
A simple belief-busting exercise to transform your mindset and help you see real results.
It’s time to let go of those myths and step into a new, more empowering way of thinking about weight loss. You don’t want to miss this one!
Episode Summary: Menopause isn’t just about hot flashes and mood swings—it’s also when weight loss can feel impossible. I’ve been hearing from so many of you about how frustrating it is to feel like your body has hit the pause button. In this episode, I’m breaking down what’s really going on with your hormones, why the usual diets and workouts aren’t cutting it, and how to work with your body to start seeing results again.
Oh, and because we need to laugh through this phase, I’ll also share some of the rare (and funny!) menopause symptoms no one warns you about.
Here’s What I Talk About in This Episode:
Why menopause changes everything when it comes to weight loss.
The 15 symptoms of menopause that could be sabotaging your progress (yes, including the funny ones).
The specific strategies I recommend to get the scale moving again—even during menopause.
Highlights from Our Chat:
[03:12] Why menopause makes weight loss so challenging and what’s actually happening in your body.
[08:45] Those weird symptoms (electric shocks, anyone?) and how they might affect your journey.
[15:20] How protein and strength training can totally change the game.
[20:05] My favorite tips for working with your body, not against it.
Resources I Mentioned:
My free guide: Protein for Weight Loss—grab it here.
Want support with your weight loss journey? Join my membership for personalized guidance. Click here for more info.
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