According to trainer Haley Pulli from MyBodyTutor, middle-aged women are facing major biological changes. Naturally reduced muscle mass slows down metabolism, because muscles are where calories are burned even when the body rests.
Intermittent fasting can help, but a scientific strategy is needed instead of blind fasting.
Nutrition experts emphasize that ignoring protein is the most common mistake. In middle age, muscle loss occurs very quickly, so getting enough protein is a mandatory requirement to maintain muscle and maintain metabolism.
Therefore, menopausal women should consume 20-30 grams of high-quality protein in each meal, starting from breakfast, to reduce cravings and manage weight for a long time.
Coach Haley Pulli warns that "jumping" right into harsh fasting hours is a big mistake. The body needs time to adapt instead of being shocked.
Women should start with a 12-hour fasting time frame and gradually extend it as the body gets used to it. Besides, eating too little during the eaten time also leads to a lack of nutrients, making you easily fall into the loop of excessive eating afterwards.
The first meal after fasting will set the status for the whole day. Instead of choosing sweets or quick carbohydrates, choose meals rich in protein, healthy fats and fiber. Fasting should be considered a sustainable plan, not a punishment or extreme restriction that leads to overeating.
Experts note that if fasting causes prolonged insomnia, fatigue, or reduced libido, it is a sign that this method is not suitable. The goal of weight loss is not to "harm" but to make the body healthier. If you feel dizzy or exhausted, you need to adjust immediately to suit your biological state.
