Ask a Personal Trainer | 6/22 Insider

Need some help with your exercise regimen? Or guidance on nutrition? Our inbox is open! Submit your questions here and through the LVAC Insider for advice from a professional health coach. We’ll feature the responses on our blog twice a month.

Q: I have tried intermittent fasting for 3 months but I can’t lose any weight! What do you think about this?

If you’ve been practicing intermittent fasting for three months and haven’t seen any weight loss results, there could be several factors to consider. Here are a few suggestions on what you can do:

1. Evaluate your fasting regimen: Ensure that you’re following a proper intermittent fasting schedule and sticking to it consistently. There are different methods, such as the 16/8 method (fasting for 16 hours, eating during an 8-hour window), 5:2 method (eating normally for five days and restricting calories for two days), or alternate day fasting. Make sure you’re adhering to your chosen method and not unintentionally consuming excess calories during the eating window.
2. Monitor your calorie intake: While intermittent fasting can be an effective tool for weight loss, it’s still essential to maintain a calorie deficit. Even if you’re fasting, if you’re consuming more calories than your body needs during your eating window, weight loss may not occur. Track your caloric intake and ensure it aligns with your weight loss goals.
3. Focus on food quality: Intermittent fasting alone may not be enough if your food choices during your eating window are unhealthy or high in calories. Opt for nutritious, whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Prioritize a balanced diet and avoid excessive consumption of processed or sugary foods.
4. Consider other lifestyle factors: Weight loss is influenced by various factors, including sleep quality, stress levels, and physical activity. Lack of sleep, high stress, or a sedentary lifestyle can impact weight loss progress. Aim for sufficient sleep, manage stress through relaxation techniques or exercise, and incorporate regular physical activity into your routine to support your weight loss goals.
5. Consult a healthcare professional: If you’ve tried these adjustments and still struggle to lose weight, it may be helpful to consult a healthcare professional, such as a registered dietitian or a doctor, who can provide personalized guidance based on your specific circumstances and health history.

Remember that weight loss is a complex process, and individual results can vary. It’s important to be patient, persistent, and make adjustments as needed to find the approach that works best for you.

Q: How do I get the extra menopause weight off?

Losing weight during menopause can be challenging due to hormonal changes and a decrease in metabolism. However, there are strategies you can implement to help manage and reduce the extra weight. Here are some tips:

1. Balanced and nutritious diet: Focus on consuming a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim for portion control and be mindful of your calorie intake. Include foods that are rich in calcium and vitamin D to support bone health, as menopause can increase the risk of osteoporosis.
2. Control portion sizes: Pay attention to portion sizes to avoid overeating. Consider using smaller plates, bowls, and utensils to help you eat smaller portions without feeling deprived.
3. Choose healthier cooking methods: Opt for cooking methods such as baking, grilling, steaming, or sautéing instead of frying. This reduces the added calories from oil or butter.
4. Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, so staying hydrated can help manage your appetite.
5. Regular exercise: Engage in regular physical activity to support weight loss and overall health. Include a combination of cardiovascular exercises (such as walking, swimming, or cycling) and strength training exercises (using weights or resistance bands) to build muscle and boost metabolism. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Add strength training exercises at least twice a week.
6. Manage stress levels: Menopause can be accompanied by increased stress and emotional changes. Find healthy ways to manage stress, such as practicing relaxation techniques (meditation, deep breathing), engaging in hobbies, or seeking support from friends, family, or a therapist. High stress levels can contribute to weight gain, so managing stress is important for weight management.
7. Prioritize sleep: Aim for quality sleep of 7-8 hours per night. Poor sleep can disrupt hormonal balance and increase cravings for unhealthy foods, leading to weight gain.
8. Consult a healthcare professional: If you’re struggling to lose weight during menopause, it may be beneficial to consult with a healthcare professional, such as a registered dietitian or doctor who specializes in menopause. They can provide personalized advice and guidance based on your specific needs and health history.

Weight loss is a gradual process, and it’s important to be patient and consistent with your efforts. Focus on adopting healthy habits that you can sustain in the long term rather than seeking quick fixes.