FAT LOSS FUNDAMENTALS

HIGH-IMPACT FUNDAMENTALS

At Moxie we focus on what we like to call “High-Impact Fundamentals”. These are everyday skills that, if learned and practiced consistently, will make a significant difference to nearly all clients’ results.

There are no advanced tricks. No intermittent fasting protocols. No pre-workout timing. No carb-cycling strategies.

If you are just getting started, commit to the basics for 30 days straight.

IGNORE EVERY "ADVANCED TRICK" UNTIL YOU DO THESE 7 THINGS:

1) EAT ENOUGH NUTRIENTS

Assuming you’ll be eating about 4 times / meals a day, we have a simple and flexible guide for meal planning: The Hand-Sized Portion Measuring System (OR plan your meals and daily intake with the personalized calories, macros, and portions in your Moxie Custom Nutrition Plan)

For men:

• 2 palms of protein-dense foods with each meal

• 2 fists of vegetables with each meal

• 2 cupped handfuls of carb dense foods with each meal (if appropriate)

• 2 entire thumbs of fat dense foods with most meals

For women:

• 1 palm of protein-dense foods with each meal

• 1 fist of vegetables with each meal

• 1 cupped handful of carb dense foods with each meal (if appropriate)

• 1 entire thumb of fat dense foods with most meals

For most moderately active men, this translates to a daily intake of about:

• 6-8 palms of protein-dense foods

• 6-8 fists of non-starchy vegetables

• 6-8 cupped handfuls of carb-dense foods (if appropriate)

• 6-8 thumbs of fat-dense foods

And for most moderately active women, this translates to a daily intake of about:

• 4-6 palms of protein-dense foods

• 4-6 fists of non-starchy vegetables

• 4-6 cupped handfuls of carb-dense foods (if appropriate)

• 4-6 thumbs of fat-dense foods

Of course, just like any other form of nutrition planning – including calorie counting – this simply serves as a starting point.

2) HYDRATE PROPERLY

All of our cells depend on water. We can go weeks without food, but only a few days (at most) without water.

We lose water through sweat, respiration, excreting urine and feces, and other metabolic processes. And when we lose too much or we're not replacing it at a sufficient rate, we get dehydrated. Dehydration can exacerbate many of the symptoms of menopause, such as:

• Digestive issues

• Poor body temperature regulation

• Headaches

• Tiredness

• Difficult concentrating

• Conversely, drinking enough water can help alleviate these (if they're due to dehydration).

HOW MUCH IS ENOUGH?

As we age, we become less sensitive to thirst cues. So, for older people, drinking only when thirsty may mean not drinking enough.

Because individual needs vary, a simple guideline is to base your water intake on your weight.

When measuring body weight in pounds, you should drink about half your bodyweight in ounces of water every day.

3) GET ENOUGH QUALITY SLEEP (7+ HOURS EVERY NIGHT)

Besides aggravating other menopause symptoms, reducing energy levels, and increasing pain sensitivity, sleep deprivation can cause additional significant and widespread side effects, such as:

• Impaired cognition

• Intensified mood swings and mental health issues

• Heightened stress

• Altered appetite and weight gain

• Hindered training and recovery

• Deteriorated overall health

Unfortunately, we can't always control the amount or quality of sleep we get. Factors such as environmental disturbances and night sweats are often beyond our control.

While you may not be able to completely eliminate hot flashes or consistently enjoy nine hours of uninterrupted sleep (though it's possible!), you can enhance your sleep habits to stack the deck in your favor and boost the chances of getting quality rest. Implementing personalized sleep strategies may also alleviate other symptoms.

4) PREPARE FOR + TOLERATE STRESS

Humans have a limited capacity to handle stressors from all sources, though some individuals can tolerate more stress than others.

Consider stress capacity as a bucket with a tap at the top and a spout at the bottom. Water flows in from the tap - representing your life stressors filling up the bucket. The spout at the bottom allows water to flow out - releasing stress through stress management strategies.

All stressors (whether positive, negative, physical, emotional, mental, social, or otherwise) contribute to your overall stress load - the accumulation of all stressors, including their severity and duration. It's like adding more water to the bucket. If the spout at the bottom doesn't release enough water to match the inflow, the bucket overflows.

For many women, as they age and go through menopause, the bucket's size decreases, and the spout becomes smaller. It's essential to:

• Identify and manage the stressors entering the bucket.

• Develop skills and practices to allow stress to flow out.

Chronic stress can lead to:

• Loss of muscle and bone due to elevated cortisol, with an increase in body fat, especially around the midsection

• Anxiety, depression, and other mood disorders

• Insomnia and disrupted sleep

• Increased pain

• High blood pressure and a higher risk of cardiovascular disease

• Metabolic disorders such as poor glucose control

• A weakened immune system or "flare-ups" of autoimmune conditions

• Gut issues (e.g., irritable bowel syndrome, constipation)

• Skin issues (e.g., rashes) and accelerated skin aging

• Reduced sex drive

• Accelerated aging throughout the body

Add to that...

• Decreased motivation to exercise

• Feeling fatigued and low-energy

• Decreased ability to focus (or over-focusing on potential threats and problems)

• Increased risk of injury

• Poorer recovery

• Poorer sleep

...and the habits you are trying to develop - like going to the gym or eating nutritious meals - may seem nearly impossible.

In summary, a chronic stress response can make you feel quite miserable and make achieving your goals very challenging.

Since stress is a part of life and not always within your control to eliminate, the best approach is to develop skills and regular practices to manage it.

Although I can't magically remove your stress, I can suggest some activities to try. Massages, laughter, cuddling with a pet or partner, sex, games, and spending time in nature can all help alleviate stress.

Depending on what's causing your stress, you might see results with simple changes, or you might need something more substantial.

Stress management strategies might initially seem ineffective, and you may doubt if a few deep breaths can impact your busy life. Remember, the goal isn't to eliminate stress but to enhance your stress-release methods.

Additionally, remember: Self-care is the ultimate stress management tool. We've dedicated an entire article to this topic on our Moxie Studio Online site + app.

5) INCORPORATE REGULAR DAILY ACTIVITY + MOVEMENT (7k-10k STEPS / DAY)

Non-exercise activity thermogenesis, often referred to as NEAT, is the category of energy expenditure that refers to all the movement and activity that a person engages in during a day that is not related to structured exercise. This can include doing chores, work-related physical activity, walking to places, taking the stairs, fidgeting, and all other sorts of movement. For most individuals, NEAT is one of the most important components of total daily energy expenditure as it represents the most controllable and changeable amount of energy expenditure in a given day. In fact, for most people, NEAT is one of the biggest predictors of weight loss or weight gain.Think about it: We have 168 hours in a week. This means that 5 hours of exercise account for only 2 percent of our total time. Therefore, even if you regularly visit the gym, you might still be classified as "sedentary" if you spend a lot of time inactive outside of your workouts. Additionally, your body might not fully benefit from everyday movements.

NEAT is one of the most important parts of preventing weight gain throughout the lifespan as well as a critical part of weight loss and sustaining weight loss. Differences in daily NEAT can account for hundreds or even thousands of calories of daily energy expenditure. For example, when comparing sitting to a moderate pace walk, walking burns roughly 150% more calories per minute than resting. For example, someone might expend 300 calories during an eight-hour work day sitting at a computer, but would expend 750 calories in eight hours walking around with a moderately, physically active job.

Studies indicate that women in midlife who engage in regular physical activity tend to maintain lower body fat and a higher resting metabolic rate (RMR) compared to sedentary women with similar body mass, lean mass, and body mass index.

Moreover, increasing low- to moderate-intensity activity can help you:

• Boost your daily energy expenditure and move more without increasing recovery demands, which can aid in weight maintenance or fat loss if that is your goal.

• Keep your joints lubricated and mobile. (As physiotherapists often say, "Motion is lotion!")

• Ensure effective circulation of venous blood (i.e., blood returning from extremities to the heart) and lymphatic fluid, as these rely partly on the "pumping" effect of movement. Lymphatic circulation, in particular, decreases with age due to reduced tissue elasticity, but steady-state exercise can enhance lymphatic flow by 2-3 times.

• Potentially enhance your sleep, as gentle activity can increase sleep drive without overstimulating you before bedtime. (Bonus: Walking outside during the day and getting light exposure can further boost circadian regulation.)

• Elevate your mood. Moving, especially outdoors, can significantly improve your mental and emotional well-being.

These are all great reasons to incorporate more low- to moderate-intensity movement into your daily routine!

Enhancing your general daily movement involves practicing two main skills:

• Increasing your intentional daily movement (i.e., exercise).

• Enhancing your movement through non-exercise physical activity (NEPA).

6) STAY CONSISTENT WITH STRUCTURED EXERCISE

BENEFITS OF EXERCISE

Let's begin with a warm-up: The overall greatness of exercise. Engaging in regular physical activity and movement offers an incredible array of benefits for physical, mental, emotional, and social health.

Exercise can also have both direct and indirect impacts on overall health and well-being issues related to midlife and menopause, whether by addressing specific areas (such as balance and pelvic floor function) or by enhancing quality of life.

While the benefits of exercise through menopause are extensive, the list that's specific to midlife includes:

• Maintaining or increasing bone mineral density (or reducing the rate of loss).

• Reducing the risk of osteoporosis or osteopenia.

• Maintaining or gaining muscle mass.

• Maintaining or gaining strength and function.

• Improving balance.

• Improving pelvic floor health.

• Reducing hot flushes and night sweats.

• Reducing joint pain, headaches, and dizziness.

• Improving quality of sleep and reducing insomnia.

• Improving mental health and well-being.

• Improving quality of life.

• Decreasing severity of low back pain.

• Decreasing risk of urinary incontinence.

• Maintaining (or improving) physical fitness.

• Improving tendon, ligament, and joint function.

• Reducing risk of musculoskeletal injury.

• Improving mood.

• Improving cognition.

As you can see, exercise through perimenopause and postmenopause, can be incredibly beneficial to your physical, mental, and emotional well-being.

NASM WEEKLY PHYSICAL ACTIVITY REQUIREMENTS FOR FITNESS

It's important to know what the guidelines say and the levels of exercise you should strive for.

RESISTANCE TRAINING 

• Beginning or novice (up to 2 months): 2-3 sessions per week (8-12 per month) with exercises for all the major muscle groups (legs, chest, back).

• Intermediate (between 2 and 12 months): 3 sessions per week (12 per month) if using total body training sessions OR 4 sessions per week (16 per month) if using a split routine (i.e. training different muscle groups each session). Building muscle is especially important if you are peri-menopause.

• ​Advanced (between 1 and 3 years): 4-6 sessions per week (16-24 per month); these individuals are typically doing a "split routine" and / or may perform many sessions in a single day.

CARDIO 

• Moderate-intensity aerobic activity (i.e. brisk walking) - At least** 5 days per week / 150 minutes per week​ OR

• Vigorous-intensity aerobic activity (i.e. jogging or running) - At least** 3 days per week / 75 minutes per week OR

• Any combination of moderate- and vigorous-intensity aerobic activities - 3-5 days per week

• Research also reveals that for general health improvements and the prevention of weight gain, individuals should aim to expend 1200 to 2000 calories through physical activity per week.

FLEXIBILITY & BALANCE, ETC.

• Flexibility and neuromotor (balance, agility, coordination) are also recommended at least** twice per week.

** The key phrase to note is "at least" with more benefits being realized with more activity.

In real life, that means you should be doing something that feels a bit strenuous most days of the week and engaging in consistent, progressive strength training.

7) STOP DRINKING ALCOHOL (OR CUT WAY BACK)

"Can I drink alcohol while trying to lose body fat?"

You can, but it must be in extreme moderation. Alcohol is a toxin and a depressant, and it's sugar. To optimize your progress, it's best to avoid alcohol while building muscle, dieting, or trying to lose body fat. If you choose to drink, limit yourself to 1–2 drinks per week. Alcohol consumption can significantly hinder your progress, if not completely undermine your efforts, as further explained below.

Many women occasionally enjoy alcoholic beverages like beer, wine, or spirits. Drinking alcohol can be a social activity, enjoyable, and relaxing. In fact, many women in midlife have been somewhat inaccurately informed that they should drink red wine regularly because it's "good for the heart."

However, new evidence indicates that women might benefit from limiting their alcohol intake to moderate levels or even less. Moderate consumption for women is defined as 5-7 drinks per week (averaging one per day). Yet, even this guideline is under scrutiny, as recent studies suggest that alcohol can have extensive health impacts even at low levels, including neurotoxicity. Moderate alcohol consumption may raise the risk of neurodegeneration (progressive damage to brain tissues) for some individuals.

Alcohol is also associated with various types of cancer, including breast cancer and digestive cancers (such as esophageal, gastric, and colorectal cancers).

So, should you give up the chardonnay? There are numerous factors to consider.

Genetics, body size, overall liver health, other medications, a history of drinking, and naturally, age and sex, all influence how your body processes alcohol. (Interesting fact: Alcohol can also affect sex hormones in various ways.)

Despite this, recent studies have highlighted significant concerns regarding women's alcohol consumption. Women in midlife and older are consuming more alcohol on average than previous generations, especially during the COVID-19 pandemic, and experiencing more health issues as a result, including alcohol-related emergency room visits. Furthermore, higher alcohol intake is linked to numerous chronic diseases, such as cardiovascular disease, various cancers, and low bone density.

Additionally, alcohol can conceal and eventually exacerbate other life challenges like stress and depression. Women are more likely than men to relapse into drinking alcohol in response to stress.

Beyond general research, there are numerous reasons to consider reducing alcohol consumption:

Halts Fat Loss: Alcohol is a neurotoxin. Since the body cannot store alcohol calories, it focuses on expelling the alcohol, PAUSING FAT LOSS until it's eliminated (by reducing fat utilization and increasing fat storage). The body stops processing other macronutrients (carbohydrates, proteins, and fats) and concentrates solely on metabolizing the alcohol. Therefore, any additional calories consumed during drinking (from sugars in drinks or food) are more likely to be stored as fat. For instance, if you have dinner with 2 glasses of wine, the food consumed is typically stored as fat for later energy use. This is not ideal for fat loss. Even if you're active (i.e. dancing) while drinking, your body still DOES NOT BURN FAT! It prioritizes burning alcohol until it's cleared.

Increases Caloric Intake: Alcohol adds to your daily calorie count. Additionally, it often leads to indulging in high-calorie, high-fat foods, pushing you into a calorie surplus.

• One typical beer (12 ounces), one standard shot (1 ounce), and one glass of wine (5 ounces) each contain over 100 calories, excluding mixers. However, the concept of calories in / calories out has many nuances. Continue reading.

Reduces Inhibitions. Alcohol can impair judgment and decision-making, leading to poor dietary choices that hinder fitness goals. A well-planned day with a grilled chicken salad or pork and sweet potato can quickly turn into pizza, tacos, or ice cream. In such moments, one might think, "Fu@k it. I've already messed up today, so I might as well go all out!" leading to another drink and a charcuterie board before heading to the pool. For social events, consider non-alcoholic options or mocktails to enjoy the occasion without compromising your muscle-building efforts.

Stimulates Appetite: Consuming alcohol increases the likelihood of being overweight. This is due not only to the empty calories in alcoholic drinks but also because alcohol makes us feel hungrier than we are. Moreover, alcohol dulls the signals that indicate when we've had enough to eat, making overeating more likely and easier. Find additional details here

Alcohol consumption may exacerbate certain menopause symptoms and issues. For instance, it can influence the vasomotor system, leading to hot flashes, so drinking more might result in more frequent hot flashes.

Reduces Muscle Building: Alcohol's influence on muscle development is complex. In addition to reducing testosterone levels, alcohol can hinder protein synthesis, the process by which the body repairs and builds muscle fibers. As a result, frequent alcohol consumption can adversely impact muscle recovery.

Disrupts Sleep Quality and Recovery: Essentially, alcohol acts as a toxin to your body, which is why you experience a lightheaded sensation after the first few sips. The body then begins to counteract this. Simply put, your body releases a stimulant to counter the depressant effects of the toxin. This is why each drink after the first is an attempt to recapture the initial sensation, which is only experienced again with the next first drink. Alcohol disrupts sleep quality by increasing time spent in "light" sleep (from which we are more likely to wake) and reducing time spent in "deep" sleep. Deep sleep significantly aids recovery more than light sleep, making its absence detrimental.

Decreases Growth Hormone Production: Alcohol lowers the production of growth hormone, which is crucial for muscle development and recovery and is released during sleep. Thus, higher alcohol intake further reduces growth hormone levels. More information here 

WE DO A DEEP DIVE INTO ALL THESE TOPICS (AND MORE) IN OUR FAT LOSS FUNDAMENTALS ONLINE PROGRAM (FREE WITH YOUR MOXIE STUDIO ONLINE SUBSCRIPTION).