A Practical Guide to Weight Loss for Women in Their Mid-30s and Beyond

As we usher in a new year, many of us find ourselves setting resolutions, and for a significant number of women in their mid-30s and beyond, weight loss often tops the list. Instead of falling into the trap of unrealistic goals and fad diets, let’s focus on practical and achievable steps that promote a healthier lifestyle while embracing the essence of self-love.

1. Mindful Eating

One of the most effective and sustainable ways to kickstart your weight loss journey is by practicing mindful eating. Take the time to savor each bite, appreciating the flavors and textures of your food. Avoid distractions like TV or smartphones during meals. By paying attention to your body’s hunger and fullness cues, you’ll naturally consume fewer calories and foster a healthier relationship with food.

2. Hydration Is Key

Before reaching for snacks, consider if you might actually be thirsty. Often, our bodies confuse hunger with dehydration so try to send the right signal by drinking eight glasses of water a day. Not only does staying hydrated promote overall health, but it can also help control unnecessary snacking and support your weight loss efforts.

3. Balanced Meals

Strive for balanced meals that include a mix of lean proteins, whole grains, and plenty of vegetables. This combination provides essential nutrients, keeps you satisfied for longer, and helps regulate blood sugar levels. Experiment with different recipes to keep your meals exciting and enjoyable.

4. Move Your Body Regularly

Forget the daunting gym routines; find an activity that brings you joy and gets you moving. Whether it’s a brisk walk, dancing around the living room, or joining a local yoga class, incorporating regular physical activity into your routine is crucial for weight loss. An achievable goal is to try and get a minimum of 150 minutes of exercise per week. Walking at a brisk pace, some weight lifting and moderate cardio will do wonders!

It doesn’t have to be painful either – working out can be fun! Find some type of activity that you enjoy and incorporate it into your life as often as possible. 

  • Dance Workouts
  • Nature Hikes
  • Bike Adventures
  • Yoga in the Park
  • Swimming
  • Jump Rope or fun on the trampoline 
  • Kayaking
  • Rock Climbing
  • Fitness Gaming

5. Portion Control

Be mindful of portion sizes, and try using smaller plates to create the illusion of a fuller plate. This simple trick can prevent overeating and make it easier to stick to your weight loss goals. Listen to your body, and stop eating when you feel satisfied, not stuffed. You can use storage containers of various sizes to make this easier, with larger containers for greens and veggies, smaller for protein, and the smallest for high-calorie foods including nuts or treats.

6. Prioritize Sleep

Quality sleep is often overlooked but plays a vital role in weight management. Lack of sleep can disrupt your body’s hunger hormones, leading to increased cravings for unhealthy foods. Aim for 7-9 hours of quality sleep each night to support your overall well-being and weight loss journey. If you struggle with sleep, get away from your phone and other screens for an hour before bed. Start a new habit of reading or drinking calming tea to end each night.

7. Social Support

Embarking on a weight loss journey can be challenging, but having a support system can make all the difference. Share your goals with friends or family members and consider joining local or online communities focused on healthy living. Having a network of encouragement can provide motivation and accountability.

8. Celebrate Non-Scale Victories

While the scale can be a helpful tool, it’s essential not to solely rely on the numbers. Celebrate non-scale victories, such as increased energy, improved mood, or fitting into an old pair of jeans. Recognizing these achievements reinforces the positive changes you’re making.

Medically Supervised Weight Loss

Now, let’s talk about medically supervised weight loss. This can be a great way to get over weight-loss plateaus or just get a jump start on your weight loss goals. If you continue to struggle with weight loss, gain and loss the same weight over and over again, or can’t seem to budge the number on the scale, this might be the answer you’re looking for.

For those seeking medically supervised weight loss support in Prescott, Arizona, we’re thrilled to introduce our medically supervised weight loss program with Erin. This personalized approach involves a thorough review of your health history and a discussion about the medication options available. We’ll take measurements and labs to ensure a safe and effective weight loss journey.

As part of our launch promotion, in January of 2024 you’ll receive a complimentary 4-pack of Fat Burner shots (a $99 value) when you come in for your initial consultation for medically supervised weight loss. These shots are designed to enhance your body’s natural fat-burning processes, providing an extra boost to your weight loss efforts.

Our medically supervised program is not about drastic measures or extreme diets. Instead, it focuses on using safe and effective medications to support your journey towards a healthier weight. Erin will work closely with you, providing guidance and monitoring your progress every step of the way.

Remember, the goal is not just to lose weight but to embrace a healthier lifestyle while cultivating self-love. Whether you choose to follow the practical tips mentioned above or opt for our medically supervised program, the key is to make choices that align with your overall well-being. Here’s to a healthier, happier you in the coming year!