Protein, Weight Loss & Being Over 40: A Survival Guide
Ladies, let’s talk about it. One day, you’re eating pizza at 10 p.m. with no consequences, and the next, looking at a croissant makes your jeans tight. Welcome to life over 40 (I’m 53yrs as I write this)! But fear not—we’re about to break down how protein, carbs, and healthy fats can help you lose weight, feel amazing, and keep you from wanting to throw your scale out the window.
Protein: Your New Bestie
You know that friend who always has your back? That’s protein. It keeps you full, helps maintain muscle (so you can keep looking fabulous), and revs up your metabolism. Plus, it stops those 3 p.m. cookie cravings from taking over your soul.
Top 10 Lean Proteins (Gluten-Free & Waistline Approved)
Chicken breast – Because grilled chicken is adulting 101.
Turkey breast – Like chicken, but fancier.
Egg whites – For when you’re pretending to be extra healthy. Yes, a whole egg is good too.
Wild Caught Salmon – Fancy fish full of omega-3s.
Tuna (packed in water) – Quick, easy, and doesn’t require actual cooking.
Wild Caught Shrimp – Feels luxurious, but takes five minutes to cook.
Tempeh – I’m not a fan but if you can tolerate it, go for it.
Hemp seeds – Tiny but mighty.
Chia seeds – The things that turn into pudding overnight.
Flax seeds – Good for you and your digestion (you’re welcome).
Carbs: They’re Not the Enemy (Promise!)
Carbs get a bad rap, but let’s be real: we need them. The key is picking the right ones, not the ones that make you want a nap afterward.
Top 10 Carbs & Fiber-Rich Foods
Broccoli – You’re an adult. Eat your greens. Their like little trees!
Spinach – Because Popeye was onto something.
Sweet potatoes – The superhero’s of the potato world.
Cauliflower – Turns into pizza crust, rice, and sometimes magic.
Berries (blueberries, raspberries, strawberries) – Basically nature’s candy.
Apples (with skin!) – Fiber-packed and doctor-repellent.
Zucchini – Sometimes it’s pasta, sometimes it’s fries. Versatile queen.
Quinoa – It’s a seed, considered a grain but full of protein, so it’s doing double duty.
Artichokes – Fancy and great for your digestion.
Carrots – Crunchy, sweet, and makes you feel healthy.
Fats: Because Life Without Avocado is Sad
Healthy fats keep your hormones happy, your skin glowing, and your cravings in check. In other words, they’re a must.
Top Healthy Fats
Avocados – The reason millennials can’t buy houses (worth it).
Olive oil – Drizzle it on everything.
Coconut oil – Smells like vacation, works like magic.
Almonds – Crunchy, satisfying, and good for you.
Walnuts – Brain food (literally, they look like little brains).
Macadamia nuts – Because you’re fancy.
Pumpkin seeds – Great for snacking or topping your salad.
Flax seeds – Helps with digestion and makes you feel super healthy.
Hemp seeds – Tiny but packed with goodness.
Chia seeds – Turns into gel. Magic!
Making It Work (Without Losing Your Sanity)
Breakfast: Chia pudding with berries and almonds (Look at you, being all fancy!) Lunch: Grilled chicken salad with avocado and hemp seeds (Boss move.) Dinner: Salmon with roasted broccoli and quinoa (Health goddess vibes.) Snack: Apple slices with almond butter (Like PB&J, but better.)
Final Thoughts: You Got This!
Eating well doesn’t have to be a struggle. With the right balance of protein, fiber, and healthy fats, you can feel amazing, look great, and keep your energy levels up (because naps aren’t always an option). Small changes lead to big results, and you deserve to feel your best.
Need a little extra help figuring it all out? Book a discovery call and let’s do this together!
Invest in Yourself