Many women find themselves gaining weight during the menopause even if they're eating no more calories than previously. Determined to win her back, and with supervision from a personal trainer, he embarked on an extreme exercise and diet plan, developed by Mike Mentzer, a former US bodybuilder, aimed at speeding up his metabolism (and not suitable for everyone). It meant eating little and often, with a fist-sized mix of carbs and protein every two to three hours, and fizzy drinks, coffee and alcohol replaced with water. The workouts, carried out to the point of exhaustion but tailored to what he could safely manage, were twice weekly, 20-minute sessions of high-intensity weight-lifting: the weights were so heavy that lifting them got his heart pumping too.
You may prefer to follow a low calorie plan of 500-600 calories twice each week or eat all of your calories within an eight hour period (12-8pm), but research that examines the metabolic benefits of regular intermittent fasting has generally shown a 1-2kg weight loss each month without extreme dieting or calorie restriction. It appears that limiting the number of hours in which we eat, or occasionally eating very few calories acts to help reset a number of our hormones which in turn supports slow but sustainable weight loss.
After the holidays, your opportunities for social activities tend to take a dive. What that means is that you have more time to focus on getting healthy and fit. Even better, once January 1 rolls around, many gyms and fitness programs offer deep discounts so working out is never cheaper. Can't afford a membership? Think about the mall. Many malls open early in the morning to accommodate walkers who take advantage of the wide, well-lit, and pedestrian friendly paths" with the added bonus of restrooms, water fountains and importantly, safety.
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