Setting Your Weight: Part Two
- Doc Mac
- Nov 11, 2024
- 4 min read
WEIGHT OPTIMIZATION COURSE
Setting Your Weight: Part Two
Managing weight during menopause can be challenging due to hormonal changes, reduced metabolism, and other factors. This HOPE Course delves deeper into specific strategies for maintaining a healthy weight during this transitional phase.
What is the "Bottom Weight Room"?
The "Bottom Weight Room" is your ideal weight maintenance range, tailored to your health, happiness, and overall well-being. It ensures you stay within a manageable and healthy weight zone for life.
First, we know that we have reached our bottom weight by doing at least two of the Stall Buster Menus, and our weight has remained the same.
Second, we know we have reached our bottom weight if our weight is within the normal range for our height. For women, this is usually at the bottom of the normal range of BMI; for men, it is at the top.
Once these two criteria have been met, then it is time to give you a Bottom Weight Room.
Consider Personal Preference and Feedback:
Your Bottom Weight should align with your Happy Weight (weight that makes you feel good about yourself), Ideal Weight (within the Normal BMI), or Healthy Weight (with optimal health markers like A1c and LDL levels).
Adjust if necessary. For example, reassess your range if you dislike your appearance or receive constructive feedback suggesting health concerns.
For example, I disliked my appearance when I reached my Bottom Weight, and my friends didn't like how I looked either. I don't let my friends' thoughts sabotage my goals, but it was interesting that once I gained some weight, they explained to me that they thought I had some chronic disease when I was at my bottom weight.
By the way, if someone tells you you are too skinny, this is usually a saboteur. For some reason, there is a built-in mechanism in people to sabotage others' success. They may be correct in some cases, but I have found that they are usually valid when it comes to your weight only if you fall into the underweight BMI category.
Establishing Your "Room":
Once you have determined your Bottom Weight, for example, 135 pounds, set a narrow range around that weight (e.g., 135–137 pounds). This "room" becomes your "Room."
"Your goal is to remain in your Bottom Weight Room for the rest of your life."
The room may become lower as our weight decreases as we age, primarily due to muscle atrophy, which we will do our best to avoid.
Stay in Your Room
There are several tools we use to maintain our Bottom Weight.
Regular Monitoring:
Weigh yourself consistently to track progress.
Correct deviations quickly.
Short-Term Weight Adjustments:
Return to your established room swiftly if weight increases.
Use dietary interventions like the Stall Buster Menu called a Protein Day to return to your "Room."
Long-Term Weight Changes:
Your room may shift as you age due to factors like muscle atrophy. Strive to maintain muscle mass through a high protein menu and muscle-building exercises like strength training.
Expanding Your Menu Through Food Group Testing:
The next course, Setting Your Weight Part 3, will discuss how we expand the Meso Menu from clean animal protein, healthy fats, and high-fiber vegetables to include the restricted food groups by testing one food group at a time using our Food Group Testing Protocol.
Try the HOPE Protocol:
I offer a free introductory coaching program to help participants achieve sustainable weight optimization. This program includes:
Daily Accountability.
24/7 Personalized Support.
Step-by-step guidance via the HOPE Email Course.
Pre- and Post-Program Consultations.
How to Participate
If you text "I am interested" to 209-345-9799, I will enroll you in the free week of coaching and send you the first course, which we can discuss in your initial consultation.
Final Thoughts:
Weight optimization is a lifelong journey, but with the right tools and support, you can achieve and maintain your ideal weight. Remember to consult with a licensed healthcare professional before starting any program, especially if you have underlying medical conditions.
If you would like to comment on this blog, visit us at:
Hormone and Weight Optimization
THAT'S WHAT WE DO!
We have found that doing the program as a couple is one of the best ways to succeed.
THIS WEEK'S US-IE
It's been a week of colds in our home. All the women were affected, or should I say infected? I worked in bed so I could be near Vicky while she recuperated. As I was working and Vicky slept, our two-year-old daughter crawled into bed and fell asleep against her Nana. I had to take a picture of Heaven while I bathed in it.
🤧 Doc Mac
© 2024 | Doc Mac Coaching
Disclaimer:
The statements in this course have not been evaluated by the FDA and should not be considered medical advice. Always consult a healthcare professional before beginning any new diet or exercise program.
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