How Many Calories Can You Eat and Still Lose Weight

You’re Not Eating Enough Calories to Lose Weight


The majority of the time when you’re having a problem losing weight, it’s not because you aren’t making good food choices. The reason your weight loss has stalled is because you’re not eating enough calories to lose weight.


What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses any large decrease in dietary intake. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs energy to survive.

So, what does your body do when it senses prolonged energy restriction?

Thyroid Hormone Production Slows
Your thyroid hormone is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

Muscle Mass Decreases
Muscles need lots of calories to maintain. After a few days of extreme calorie deficit, it is one of the first things that your body gets rid of. Your body needs your stored fat and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

Testosterone Levels Fall
An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction .
Testosterone is important to muscle tissue. Without it, it becomes that much harder to maintain, let alone increase muscle mass.

Fatloss Hormones Reduce
Leptin, one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more.

Energy Levels Decrease
There are many physical actions your body takes when you don’t eat enough calories to lose weight, but there are also some mental ones.
Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

How Many Calories Should You Be Eating?
Your goal should be to eat as many calories as possible and still lose weight. You always want to start high and then come down with your calorie intake. It’s much easier to do this than increasing calories after your weight loss has stalled and you’ve lost all your motivation.

There is no perfect number. Each person’s metabolism is different. Calorie calculators are a good starting point, but they can’t take into account all your individualistic variables.

The problem is most people want the weight gone, and they want it gone now. Weight loss is a patience game. It takes time and consistency to make it work. Losing 2lbs per week is the most I would aim for. At this pace, it will ensure that the majority of your weight loss is coming from stored body fat instead of muscle. You will also give yourself the best chance to build muscle while you lose fat, which is what you should be striving to do.


To find out what portion of your weight loss is fat and what portion is muscle, I highly recommend you book in for a body composition analysis session. It will make weight loss much easier if you can hold onto your muscle, or even put some on in the process.

So, if your progress has stalled, but you think you’re eating the right foods and exercising intensely, it’s more than likely that you’re not eating enough calories to lose weight.

Eat as much as you can, get in as many nutrients as possible, and your weight loss will start moving forward again.

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Are You Skinny Fat?

This woman did not get her toned body spending hours on the cardio machines in her gym.
She transformed her body using resistance training methods – weight, bands, body weight.

So, what is skinny fat?
It’s when you diet and reach your goal weight- but you feel like you still need to lose more! You still feel pudgy and soft. You have wobbly bits and want to lose them.

So why are you still wobbly?
It’s because your diet has left you light on the scales, but heavy in terms of body fat! You’ve lost lean muscle and retained fat. More dieting wont help either.

So, how to get rid of the wobbles?
You need to add some serious weight to your workout. You won’t grow into Arnold S- we girls don’t have the hormones to build that kind of bulk.
But you will gain muscle tone, better shape and the BONUS- you will burn more calories- even
while you sleep- so you’ll be able to leave your diet, eat normally and stay in FAB shape.

So add some weight to your workout- there will be no more fast regain when you take a break either. Your training time will drop to less than 3 hours a week and you’ll get faster results than ever.


Getting Nowhere on Your Weightloss Plan?

Getting Nowhere On Your Diet?
Stuck on a Weight Loss Plateau?
Want Support to Get You Started?

Why You Need Body Composition Analysis with me.
You’ve decided to make some changes, you decide to go on a diet. You plan to start on Monday- because everybody does! It must be a law or something.
Then you follow your plan, if you’re wise you let everyone know so they support you.
You avoid those around you that have NO self control and want to tempt you- they want you to stay like them! (over-weight & unhealthy)
PROBLEM_ after a few days you feel you’re not getting anywhere, you’re waistband is till tight and you feel hungry- ALL THE TIME!

You can’t see any progress because you didn’t record your Starting Point! Seems obvious, right?
But, most don’t weigh or even better measure themselves. They don’t want to know how they’ve let themselves go…..

In my experience you will double your chances of success if you bite the bullet and make proper records.
I offer this measurement and much more….

I will measure your body fat, your hydration level, muscle mass, bone mass and the dangerous fat around you tummy and calculate your Metabolic age- which is a great indicator of your fitness and health.

I won’t leave you with a string of figures that mean nothing to you. I give a report with some ideas and suggestions to get the best progress possible.

After helping many clients – I know that monitoring your journey Bi-weekly plus completing a 3 day diet diary GUARANTEES success!

Get in touch NOW to arrange your Starting Point assessment. It takes 30 to 40minutes. You will benefit from it and realise how to be successful and maybe why you’ve failed in the past.

Starting Point Assessment
7 Day lead time to allow for Diet Diary, Activity, Health & Fitness status questionnaires.
Often your initial assessment will be an option when you choose your Free session included with my transformation plans
Appointments are available daytime, evening and weekends.

First appointment F.REE with your session packs (PT, Fitness, Fatloss & Pilates)
£25 as a one off OR £20 as an add on to your Personal Training, Fitcamp or Pilates membership.

BOOK NOW text me on 07831 680086

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Friend me on Facebook Jax Allen

6 Simple Rules For Cheat Meals

this might be more than ONE portion?

6 Rules For Cheat Meals

1. NEVER ever, ever eat a cheat meal on your own

2. You’re allowed to cheat on 10% of your meals at MOST

3. Your cheat meal window is exactly 1 hour

4. Eat until full, but never more

5. Put your knife & fork down and chew your food

6. Avoid foods that “give you trouble”

After struggling to plan and control cheat meals, I’ve discovered these 6 simple guidelines will allow you to get the maximum benefit from your cheat meal without slowing your progress or putting your long term nutrition strategy at risk.

Mmmm, think I might pass on the personal 9" cake, thanks

Mmmm, think I might pass on the personal 9″ cake, thanks
Let’s run through them quickly…

1. NEVER ever, ever eat a cheat meal on your own: The joy of food is tied very strongly to socialization. Don’t waste a cheat meal by eating it on your own. Also, eating with others provides a bit of natural constraint. You’re less likely to make a total pig of yourself if you’re in polite company. But when you’re on your own you’re more likely to turn into a bottomless pit.

2. You’re allowed to cheat with 10% of your meals at MOST: Out of every 10 meals you eat, only ONE can be a cheat meal. Ideally it’ll be even less, but that’s your max. At first, you should make a tally in your journal just to make sure you don’t go over your limit. But eventually you’ll just get a feel for the natural rhythm of your cheats.


3, Your cheat meal window is exactly 1 hour:

Just like the 10% rule, this rule quantifies your cheat meals for you. Look at your watch when you sit down and start your meal. When 60 minutes are up- they’re up. You won’t do too much damage in an hour. But it’s so easy to let one cheat meal turn into a day with 5-6 hours of grazing on empty calories. And that can definitely dig into your progress and even set off days worth of cravings.

4. Eat until full, but never more: This one is tough for a lot of people—especially at first. You go into your cheat meal thinking you have to make the most of it, because you’ll be going back on your “diet” afterward. But that’s not what a cheat meal is about. It’s about variety and letting loose a bit, not about pigging out. At worst, only 9 meals will go by before you get to do it again! But more importantly, you’ll learn to enjoy the process of eating healthy whole foods 90% of the time. Remember, we’re building a new lifestyle, not going on a “diet.”

5, Put your fork down and chew your food: I don’t know about you, but I get downright excited over a cheat meal. So it’s easy to get carried away and scoff your food down like you won’t see food ever again. But that’s daft? Your delicious dining experience is done in 5 minutes flat! Drag it out a bit. Put your fork down between each bite. Savour each mouthful as you chew it rather than swallowing it whole. Take the time to consciously “taste” every bite.

6, Avoid foods that “give you trouble”: If you stop and think about it, you’ll come to realize that certain foods are problematic for you. Maybe you feel sluggish after you eat them. Or perhaps you get bloating or gas. It might be you’ve got some sort of food intolerance or even allergy related to that food. Eating it will cause irritation and lead to both an immune reaction and inflammation in your body. That signals your body to store fat, especially around the belly.

There you have it, 6 rules to live by if you want to cheat—guilt free.

What about you? Share your stories—the good, the bad and the ugly—about your personal relationship with cheat meals. Any tips? Cautionary advice? Let me know…

Jax x

NEWS SHOCKER – Fruit Smoothies


This week on National TV

“Don’t use fruit smoothies as they have as much sugar as a can of Coke”

What message are we trying to get out to people?

Are we really telling people that calories are all that matters when you’re deciding how to stay healthy?

Are we really expecting people to understand that this sort of knee jerk reporting is NOT to be taken seriously….

The message should be .. If you rely on counting calories you’ll be making lots of bad choices.. YES – a can of Coke may have the same calories as a fruit smoothie

BUT – the calories in the smoothie come from real fruit, they bring healthful nutrients and important fibre that a can of coke cannot offer.

The hidden end comment of the news Package was .. Eat fresh Fruit Of course everyone will immediately swap from Coke to fruit! The 5-A-Day message has continued for years and has made very little change to our eating habits.

However, these miss-leading, headline grabbing stories help NO-ONE.  I’m very used to calming worried clients down when the Daily Mail runs it’s weekly ‘Health Horror Story’

Come on BBC you can do better….                    Jax Allen Fitness 50/2012

3 Diet Rules U Need To Know

The 3 diet rules you need to know...
Ready for them?
I like to keep the diet "rules" simple, so here goes...
"Rule" 1 - Eat more...
Fruits and vegetables
Low-fat and low sugar dairy (like plain Greek yoghurt)
Whole grains (I like quinoa)
Lean protein – Grass fess or wild – free range when possible.
Salads, Mushrooms & Avacado
Beans and Legumes & Seeds
Nuts & Nut Oils
"Rule" 2 - Eat less...
Cereals and sweetened yoghurt
White carbs such as bread, pasta and rice
"Fake foods" like rice cakes
Snacks such as granola bars and wheat crackers
Salty or fried snacks
Vegetable Oils
"Rule" 3 - Eat a lot less often...
Sweetened drinks such as pop and iced tea
Alcohol & sweetened or lo-cal mixers
Bagels, muffins, cakes and biscuits
Butter, mayonnaise, and full-fat salad dressing
Hope this is simple enough to follow and get you started. : )


13 Rules for Permanent Fat Loss Success

The Weight Maintenance Predictors:
13 Behaviors and Attitudes That Keep Fat Off Forever
This is probably the best check-list of weight maintenance advice I have come 
across this year - if not ever.

This is straight from peer-reviewed obesity research journals, not from pop 
fitness websites, so you can trust that this advice is rock solid and accurate.

The data came from obesity researchers at the University of Surrey (UK). They 
didn't conduct a new study, however - they did an exhaustive review of 152 other 
studies (Basically, ALL the major research that's ever been done on weight 

What I've done is to summarize the most important weight maintenance factors for 
you (psychological traits and physical behaviors) and then translate that into a 
lesson or actionable step.

The more of these strategies you use, the more likely you'll be not only to lose 
fat, but to keep it off for good. A person who is 13 for 13 (or even close to 
it) is simply NEVER going to have a weight problem.

1.  Self-monitoring

In the words of the authors, tracking calories eaten, workouts performed, body 
weight change, progress achieved, and so on, are "cardinal behaviors of 
successful weight maintainers." Maintainers monitor everything. They are 
journalers, trackers, and counters. Remember, you can't improve it if you're not 
even measuring it.

2.  Self-responsibility / Internal locus of control

People who attribute (blame) their body fat on medical conditions are LESS 
successful at maintenance. This is most likely because they don't believe 
they're in control of their results. A person with an internal locus of control 
believes that outcomes are under their own control. A person with an external 
locus of control believes outcomes are controlled by outside forces such as 
environment, genes or chance. High internal locus of control strongly predicts 
successful fat loss and long term maintenance.

3.  Self-motivation

External motivation is helpful, but no motivation is better than self 
motivation. Research confirms that being SELF motivated predicts successful 
weight loss from both exercise and diet programs.

Self motivation vacillates a lot for most people and the research has found two 
major reasons why: (1) Small lapses in compliance cause a drop in motivation, 
and (2) self criticism causes a drop in motivation. Successful maintainers are 
kind to themselves, they avoid critical self-talk, and they understand that 
they're going to have lapses, they simply bounce back quickly.

4.  Self efficacy

Self efficacy is the conviction that you can successfully execute the behavior 
required to produce the results you want. Differently stated, this is believing 
in yourself, and specifically, believing in your ability to follow the program 
("I can do it" attitude).

5.  Weight cycling (yo yo dieting)

Multiple previous attempts at weight loss followed by weight regain (yo yo 
dieting) predicts poor success at future attempts. This may seem discouraging to 
chronic dieters, but the good news is that the research said this was only a 
correlation. If you've lost and regained many times, you CAN succeed. The key is 
that you must learn from past mistakes.

6.  Proper Diet

Proper nutrition is one the strongest predictors of weight loss and weight 
maintenance. Most experts consider diet the #1 key to success at the outset of a 
weight loss program. Though there are thousands of diet programs, the one thing 
the successful ones have in common is that the diet is low in energy density.

Most people now understand there are healthy and unhealthy fats, but because fat 
has the highest energy density, a common finding among maintainers is a low fat 
diet. Also, over and over again, studies associate higher fruit intake, higher 
vegetable intake and eating breakfast with better weight loss and maintenance.

7.  Exercise

Experts still argue about how important exercise is at the beginning of a weight 
loss program but it's unanimous when it comes to maintenance - exercise is VITAL 
for keeping the weight off (to the point that you are almost doomed to gain back 
weight if you think you can be totally sedentary). Recent research has 
emphasized that it's important to reduce sedentary behaviors, not just increase 
exercise. For successful maintenance, the activity and exercise also has to be 
something you can maintain as a lifestyle.

8.  Attendance

Not even remotely surprising, attendance (aka "compliance") is one of the most 
consistent predictors of ongoing weight loss success. This should go without 
saying, but this confirmation should be a reminder that you are fooling yourself 
if you think skipping workouts, skipping meals, or skipping anything that's an 
integral part of the program won't matter. Every workout and every meal matters. 
Discipline and consistency are everything.

9.  Caring about Body Image

People with more concern for their shape and appearance successfully maintain a 
lower body weight. One research team called this a "healthy narcissism." Another 
researcher said that pride in appearance is one of the four main factors 
predicting maintenance.

Some people are concerned about when healthy narcissicm becomes unhealthy. 
Cognitive psychologists say that when you evaluate your self worth as a person 
based on your body image (weight and shape) alone, that is unhealthy. It's 
important to disassociate you as a person from your weight and body shape. As I 
wrote in The Body Fat Solution" "body fat is not a person, it's a temporary 

10. Early weight loss

Getting off to a good start and getting momentum going is a predictor of future 
success. This doesn't mean that crash diets and induction programs are a good 
idea, but there's little doubt that good early results correlates with lower 
dropout and with finishing strong. Going for the first few weeks with no results 
correlates highly with dropout. Conventional wisdom says take it slow and steady 
or you may burn out - and while that's still good advice, don't tip-toe through 
your first few weeks - start strong!

11.  Coping Strategies

People with good coping strategies have better weight loss and maintenance 
results. Research shows that weight regainers tend to eat in response to 
stressful or negative life events and negative emotions. Maintainers use food 
for fuel and building material for the body and have other ways to cope with 
stress. The most effective strategies involve confronting problems and resolving 
challenges. Avoidance, passivity or emotion-based coping (eating, sleeping more 
or wishing problems would go away), leads to failure and relapse.

12.  Social support

Social support falls under coping strategies, but it's so important, on so many 
levels, it stands alone as one of the biggest predictors of better ongoing 
weight loss AND long term weight maintenance.

Here's one of the keys: You need support from LIKE-MINDED people who are in or 
have been in your shoes before. That creates a bond or rapport ("these people 
are like me"), which creates confidence that you can do it too. The researchers 
confirmed it:

"An individual's degree of success is likely to be heavily influenced by their 
capacity to construct linkages and alliances with people sharing the same 
problem, and the quality of the social network available."

Here's another key to finding quality support: The researchers found that when 
support was viewed by the recipient as promoting autonomy as opposed to being 
controlling, the participants got much better results.

For fat loss support - quality support, from like-minded people - you CANNOT do 
better than the Burn the Fat Inner Circle support community: Burn The Fat Inner 
Circle (unmatched support and much more).

13.  Outcome expectancy

On one hand, unrealistic expectations lead to disappointment and correlate to 
high dropout, but on the other, you can only rise as high as you set the bar. 
Researchers say that the best results come from a combination of realistic and 
positive expectations. My philosophy is: be realistic, especially on goal 
achievement deadlines / time frames, but set big goals and always EXPECT 

Summing it all up

One of the major conclusions of the researchers was that people who combine 
multiple strategies are far more successful at weight loss and weight 
maintenance than those who use only one strategy, such as diet alone or exercise 
alone, or positive thinking/psychological approaches alone. They wrote,

"The more dimensions or modules of behavior change and mental attitude that a 
person can fit in their lives, the greater the chance of success" they said.

Successful body composition can be divided into four primary elements:

1. Nutrition
2. Weight training
3. Cardio training
4. Mental training

We also agree completely with the research findings about support and support 
groups. We call social support "the 5th Element." 
When you've got that too, 
you've got a permanent fat loss system that's almost fool-proof.
Come to our Nutrition Coaching Sessions starting September...
Wednesday  and Saturday mornings after class at about 10am.
You can get support from the group, get measured, weighed and ask questions.
Set deadlines, goals and work towards them...
See you soon  Jax Allen   follow me @miclubtweets   for daily health and fitness hints
FACEBOOK  like and subscribe to our Miclub oage on facebook... xx

Sent from Jax Allen's iPhone

Why Your Scales Lie

Why The Scales Lie!

When it comes to getting in shape it’s important to understand that body 
composition is the most important indicator of progress. Fat loss should be our 
goal, rather than simply ‘weight’ loss. Scale weight loss can be anything from 
fat and muscle to water or fluids and the scale can NOT differentiate between 
these things.
 Your body’s hydration level fluctuates from hour to hour and this can heavily 
influence the scale fluctuation. That’s why sodium is another important factor – 
it can make you retain fluid which can also lead to a spike on the scales.
Another factor that can influence the scale is glycogen.  Glycogen is your “fuel 
tank” full of stored carbohydrate.  This energy reserve weighs more than ½ kilo 
and is packaged with 1-2 kilos of water when stored.  Your glycogen supply will 
shrink during the day if you don’t take in enough carbohydrates.
These fluctuations are normal, and have nothing to do with fat loss.
The other important factor to consider that many people overlook is our intake 
of food and fluids throughout the day. Fact – food and fluids have a weight 
value too! If you eat a big dinner, or treat yourself to a free meal, the fact 
is you will weigh more following that – whether it immediate or the day after.
Your scale weight will even depend on whether or not you’ve been to the 
Fat loss is best measured using callipers (a ‘skin fold’ or ‘pinch’ test) or 
using a high tech machine that can measure the layer of fat under your skin. You 
can purchase relatively inexpensive plastic callipers and do these measurements 
at home.
 When it comes down to it, the best measurement should always be how you feel 
about yourself. How do your clothes feel, how do they fit and how do you feel 
about the effort you are putting in?
Changing your focus to goals that work on your fitness, strength and well being 
is a great way to take the focus off those scales and a number that too many 
people allow to control their feelings.
If you are putting in the effort, making good food choices and exercising on a 
regular basis then that is true success and the visual results will follow. 
Fluctuations are perfectly normal.  Expect them to happen and understand why 
they do.
Don’t let a number ‘make’ or ‘break’ your day.
How do you monitor your progress?

Sent from Jax Allen's iPhone

Weightloss over 40 – should it be difficult?

I noticed this article today and thought I would post it…. (I’ve made my comments after each section…)

Weightloss for Women Over 40

Posted: 03/08/2012 00:00

share this story

While most of the world seems to be fixated on diets as the solution to weight problems, most women who are over 40 and overweight, know  that diets don’t work. In fact as women get older, it becomes harder and harder to lose weight. ( This is usually due to Hormone changes)

Even diets that might have worked in the past are no longer effective. So if you’re 40 and fed up with your weight and yoyo dieting, what should you do?

The answer is to change your approach. Diets are all about short-term weight loss. But when you finish a diet, you gain the weight back. What you need to do then is to focus on a long-term approach that will ensure that you never need to diet again. ( This situation occurs when the calorie is too great and failing to increase activity to maintain muscle, which leads to a drop in metabolism)

Here are nine tips that will put you on the right path:

1. Don’t Think About Losing ALL Your Excess Weight… Yet

Rather than setting a large goal and getting disappointed by how far away it is, I always recommend setting a short term goal. The short term goal that I usually find to be the best is one stone (6.35kg or 14 pounds). It’s a significant amount of weight but I have also found that with my clients it is relatively easy to achieve.

( I prefer a dress or clothes size – about 7 lbs which is easily acheivable in a few weeks)

2. Don’t set a deadline

This seems to go against most goal-setting advice, but it is actually very important for long term weight loss that you abandon deadlines. If you are trying to lose weight for a deadline, you will be more tempted to use short term fixes that involve depriving yourself rather than changing your habits which is more of a long term solution.

( I see what the writer is getting at – yet I believe a target must have an end date – even if it’s a long way off – otherwise you’ll lose motivation)

3. Make small changes

Don’t do it all at once. With no deadline, you can take it easy. Make very small changes each week that eventually add up. Slow and steady wins the race.

( without measuring what you’re acheiving you don’t know if you are on the right track… small changes – Yes. but I’d say make a significant change and stick to it for 3 weeks so it becomes Normal)

4. Lifelong change

Make sure every change you make is one that you are happy to do for the rest of your life. Most people trying to lose weight make drastic changes because they want to get their results quickly. But in the back of their mind, they know that they won’t be sticking to these changes forever. But of course if you don’t stick to the changes, you will simply start gaining weight back.

(Lifestyle changes and introducing new eating plans are uncomfortable – so plan well)

5. Make it pleasant

Ensure that you can still eat out, travel and do other enjoyable things. If your weight loss method involves depriving yourself of all the fun in life, then it is probably going to fail very soon. This is where many “diets” fail. They are too unpleasant to continue for life.

( Enter the Cheat Meal or Reward Day – essential to keep to any eating plan. The amazing thing is as you get better results you choose healthier foods for your cheats – they become a high calorie day instead )

6. Get someone to help you along the way

Aside from showing my clients how to lose weight without dieting, I think the most valuable things I do for my clients are shouldering some or most of their worries and anxiety about their weight, reassuring them that they are on the right track and keeping them going at times when they might otherwise have given up. Find someone who can help you to keep on track.

( weekly meets – if only for a few minutes to keep a check on progress. I say to weigh, measure and check progress every 4 or 5 weeks)

7. Keep perspective on what a realistic rate of weight loss is

In this world of unrealistic weight loss claims (“Lose 30 pounds in 10 days”), most women do not have accurate expectations for what a good rate of weight loss is for someone over 40. Remember, even losing a pound a week adds up to a 2 stone in six months.

( Very true – and unless you are able to exercise often at high intensity your weight loss should be slow and your calorie deficit small)

8. Have a plan for coping with difficult situations

Life doesn’t make way for people losing weight. Rather than trying to suspend your life while trying to lose weight, you have to learn to cope with all the different situations that occur in a normal busy life. This involves anticipating and planning for them in advance. (essential)

9. Think of setbacks as learning experiences

Everyone experiences setbacks while trying to lose weight. But whereas most people respond to a bad week by giving up, the best way to deal with them is to learn what went wrong and how you can avoid it happening again.

There are so many women over 40 out there who have become convinced after years of failure that there is something wrong with them and that they can’t lose weight. But this isn’t true. Diets are the real culprit here.  For women over 40 who want a long term solution to their weight loss, taking an approach that is slow and steady and focussed on changing habits will pay far greater dividends.

( well said –  you can lose weight at any age – just think if you were told you needed a life saving operation but must lose 14lbs before the eop’ – i bet you would make some healthy lifestyle changes .)

What do you think?

Have you tried to lose weight after 40?

Post Menapausal Women let me know how you get on….

Eat Clean – Train Hard – Feel Great AND Expect Great Results