3 ways to reduce waist to hip ratio in perimenopause

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3 ways to reduce waist to hip ratio in perimenopause

Last week we talked about how and why you should focus on waist to hip ratio. Today I’m telling you how to fix it if you found that it was higher than ideal.

   *** Before we jump in, don’t forget that my flash sale on the FFAB transformation happens May 6-8th. If you want less bloating, improved body composition, less weight, balanced hormones, simple exercises, more energy, with God at the center of it all and a vip option to work with our functional practitioner for hormone testing go to lisaloufitness.com/waitlist so you get email notifications because when the sale is gone, it’s gone!

Let’s dive into 5 key ways you can reduce your waist to hip ratio. Be sure to listen to episode 116 to hear the how and why.

I talked in that episode about why this area is so important to me because it’s a big sign of cardiovascular health, stroke, cancer, and type 2 diabetes, among others, and with a family history of heart disease and diabetes, it’s an area I’m determined to pay close attention to.

1. Sleep… I know I know, you’ve heard it before but you’re about to hear some stats….

In the study, 1,615 adults in the United Kingdom were surveyed regarding their sleep duration and then objective data was collected measuring different health markers including waist circumference. Those who slept an average of 6 hours or less per night had a waist circumference of 1.2 inches larger than those who slept an average of 9 hours. Shorter sleep was also associated with an increased BMI and lower levels of the good cholesterol, HDL.

 

The largest and longest study to date on adult sleep habits and weight is the Nurses’ Health Study, which followed 68,000 middle-age American women for up to 16 years. (14) Compared to women who slept seven hours a night, women who slept five hours or less were 15 percent more likely to become obese over the course of the study.

What to do:

  • Go to to bed and wake up at the same time every day of the week
  • Prepare your loved ones that this is self care at it’s finest and is about to be a new healthy habit that you implement. Sometimes just giving them a heads up can make all the difference in both accountability and support. 
  • Stop eating 3-4 hours before bed so your body isn’t busy digesting and can get you into deep sleep
  • Stop drinking 2-3 hours before bed so you’re not woken up with a full bladder

2. Whole foods diet – Because you simply can’t go wrong here. Remove the processed foods, friend – as a reminder, this is foods that are far removed from their natural source. Go with as many minimally processed foods (chicken is an example) and unprocessed foods (straight from nature) as possible, and you’ll be on your way to a slimmer waistline!

What to do:

  • Eat the rainbow – eat foods close to nature – fruits, veggies (7-9 servings daily is the sweet spot), and get in as many colors as possible so you’re getting plenty of antioxidants
  • Reduce the amount of packaged foods and make sure you know what every ingredient     is if you do have something packaged. 
  • Make eating out a rarity. It’s so hard to control what goes into your food so make eating out the exception, not the rule.
  • Plan ahead – Meal prepping is the ultimate goal but if you struggle to get that done early in the week, just make sure you’ve got wholesome foods at hand so you aren’t tempted.

3. Stress – cortisol is lifestyle related…not enough early light in your eyes, too much blue light before bed, shallow breathing, not enough recovery, phone notifications…your body doesn’t know the difference between a sprained ankle and worry over your aging parent. 


This is all considered distress and when it’s not managed, cortisol runs rampant and your waist continues expanding.

What to do:

  • Consider taking long, deep, slow breaths throughout your day to immediately initiate the parasympathetic nervous system responses that tells your body that everything is ok.
  • You know I’m a huge infrared sauna fan (my fav here. Code LISALOU for a discount) for recovery and stress reduction. You just can’t beat the vast amount of health benefits, including stress reduction and recovery.
  • Get amber lights and turn them on as the sun goes down
  • Get off your phone 1-2 hours before bed
  • Take a long hot bath and, as mentioned before, go to bed and wake up at consistent times to create a more natural cortisol rhythm. 

It’s often the simplest, and most repeated lifestyle habits that move us forward the most. I’m rooting for you! 

 

Love you,

Lisa

Simple Solutions to Boost Energy in Perimenopause & Beyond

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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