Are you struggling to lose weight, especially during or after menopause? Many women experience challenges with weight management as they age, but there are strategies that can help. Petra Genco, a weight loss coach and social media influencer with over 1.2 million followers on Instagram, offers tips and tricks specifically targeting women over 50. Genco's viral posts address the difficulties of losing menopausal weight gain and showcase her approach to diet, fitness, and self-care.
Petra Genco's Core Principles
Genco's approach isn't about restrictive dieting, but rather about making sustainable lifestyle changes. Her advice focuses on mindful eating, regular movement, and consistent action. She emphasizes that losing weight, particularly during and after menopause, requires addressing snacking habits, increasing daily activity, and simply getting started.
Stop Snacking
In a YouTube video, Petra Genco reveals that one of the primary obstacles to weight loss is excessive snacking. She argues that "binge eating healthy snacks like crisps, chocolate, and biscuits is the number one thing that prevents you from losing weight." Even healthy snacks contribute to excess calorie consumption, hindering weight loss efforts. Instead of snacking, Genco advises focusing on balanced meals. She suggests, "try to eat small, healthier meals throughout the day," emphasizing the importance of including protein in each meal. By prioritizing structured meals over constant snacking, individuals can better manage their calorie intake and promote weight loss.
Increase Daily Movement
Another key component of Genco's weight loss plan is increasing daily movement. She points out that "one of the biggest things preventing you from losing weight is that you're not moving enough during the day." A sedentary lifestyle can significantly impede weight loss efforts. To combat this, Genco recommends incorporating movement throughout the day. If you notice you have been sitting down in the same place for a good few hours, "get up and do some sort of movement," she suggests. This could be as simple as a "quick 10-minute walk outside or dance to one of your favorite songs." Regular movement not only burns calories but also boosts metabolism and improves overall health, contributing to successful weight loss.
Just Get Started
Genco stresses the importance of taking the initial step. "The third and final fix is just to get started," she says. Procrastination can be a major barrier to achieving weight loss goals. "Now this tip may seem really obvious, but from my personal experience, I used to put off getting started for months." Overcoming inertia and beginning the weight loss journey is crucial for achieving results.
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Sample Diet and Meal Ideas
While Genco doesn't promote a specific diet plan, she offers examples of healthy and easy-to-prepare meals. One of her favorite go-to breakfasts is the Banana Protein Smoothie.
Banana Protein Smoothie Recipe
This smoothie is quick, easy, and packed with protein, making it an ideal breakfast option. It contains just four ingredients and provides over 20 grams of protein.
Ingredients:
- Banana
- Protein powder
- Liquid of choice (water, milk, or almond milk)
- Optional: ice
Instructions:
- "Put all ingredients in a blender and blend until smooth."
- "Add a splash of water if it is too thick."
Sample Exercise Routine
Genco also shares exercise tips and routines on her social media platforms. For example, she provides arm workouts to help tone and shape the arms.
Arm Toning Workout
Genco shares her favorite arm exercises, stating, "Here are 4 moves that I used to get my arms from flabby to toned." While the specific exercises are not detailed in the provided text, the emphasis on targeted workouts demonstrates her holistic approach to fitness.
Importance of a Holistic Approach
It's worth noting that Genco's approach incorporates fitness and self-care tips. These practices are essential for overall well-being and can support weight loss efforts.
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