Female, 45 and Fat! Now What?

The 3 Fs!

Female, forty-five, and fat! It’s a combination that many women fear and many women face.

Women who spent the first 40 years of their life without any concerns about extra pounds notice the number on the scale to be slightly more than they’re accustomed to seeing. They may notice tighter waistbands and a little bulge on their back from their bra. Nothing a good body shaper can’t smooth away!

A few more years, number on the scale rising ever higher, and the body shaper can no longer be tugged up over all that is bulging and now you’re what you have been dreading.Screen Shot 2014-07-02 at 8.02.06 AM

You’re a forty-five-year old, fat female! Now what?

Some women think they only have two choices. They can accept it as fate or they can fight the fat.

Fighting forty-year old fat is starting a battle you can’t win.

Some women, however, say “I’d rather fight than switch!” and that’s what makes them fatter at 50 than they were at 45! All that fat fighting leads to more fat.

Forget about fighting fat, adjust your habits to be Female, 45  (and beyond) and Fit!

Being fit at 45 isn’t dieting. It’s eating a well-balanced diet of power foods with a sprinkling of treats. It’s not a few grueling sessions in the gym each week. It’s spending more time on your feet and less time on your seat. It’s doing what feels good and does good for your body.

What are power foods?

All the basic food groups are represented in power foods: fruits, vegetables, grains, dairy, and proteins. Power foods are the foods from these food groups that are naturally lower in fat and calories and packed with all the essential nutrients for good health. They can be enjoyed without worrying about counting calories.

Fats are not power foods but they should not be eliminated. Certain fats – monounsaturated fats from avocados, nuts, and olives promote good health and should be included in small and reasonable amounts to add flavor, interest and satisfaction to your meals.Screen Shot 2014-06-29 at 7.01.54 PM

That’s not to say you can “eat as much of the power foods as you want!”

Eat as much as you need to be satisfied. Start with moderate portions, eat slowly and stop when you feel comfortably full (even if that happens before your plate is empty – STOP ANYWAY!)

There’s much to be gained by hiring a personal trainer or joining a gym. Gyms and trainers are great and to make the most of them it’s necessary to stay active after you leave your gym and trainer. If you don’t have the time, money or inclination that’s not going to prevent from attaining your fitness goals.

The most important thing to do is be more active and less sedentary.

In fact, there is some research that shows that women who work out in gyms actually become more sedentary.

The problem is that they think they worked hard and long enough to offset many of their normal activities. In other words:

“I’ll take the elevator instead of the stairs because I went to the gym.”

“My trainer kicked my butt yesterday so I’m going to sit here and a hot fudge sundae with whipped cream and eat the whole thing.”

I go to the gym to work out, so I deserve to have a housekeeper come in to clean my house.”

Whether or not you get a gym membership and/or a personal trainer, make choices that get you on your feet more and on your seat less. Find forms of entertainment that revolve around lots of physical activity. Dance, bowl, ski, hike, ride horses, roller blade, water ski, or any other of the fun activities that get you moving.

In addition to the fun activities that get you moving, things like housework and caring for your yard is a never-ending chore and an excellent source of aerobic and resistance forms of exercise. The more of it you do yourself, the more you benefit – clean house and a fit body!Screen Shot 2014-07-02 at 8.01.01 AM

Forget about dieting to get forties fat under control. Focus on fitness and stay trim through you forties, fifties and beyond!

You're female, you're forty-five and you have never been fat before. Good news! You don't have to fight fat and lose. You can get fit and WIN!

You’re female, you’re forty-five and you have never been fat before. Good news! You don’t have to fight fat and lose. You can get fit and WIN!

Jackie Conn

About Jackie Conn

Jackie Conn is the general manager of Weight Watchers of Maine. She is married and has four grown daughters and four grandchildren. Her experience with her own weight management journey and raising girls has given her insight into the struggles families face with weight, healthy body image, food and physical activity. She has been a regular guest on Channel 5 WABI news for more than ten years and appears monthly as a guest on FOX network morning program Good Day Maine.