BEHIND THE BODY

Diet • Fitness • Lifestyle for Women 40+

Last month I went 3 weeks without a single workout, the longest I've gone in a while. Surgery recovery first, then a vacation, back to back.

I don't weigh myself often, and I definitely don't do it when I haven't worked out for a couple weeks, and I'm about to leave for vacation. But this time I wanted the data. Pure curiosity. Before I left, I weighed 145 lbs. When I got back, I knew I was in a good place. I felt it. And when I stepped on the scale the day after I got home, it said 144.

My weight barely moved after 3 weeks with zero training.

Here's why I wasn't (too) worried going in, and it applies to a lot more than a vacation.

Skipping workouts doesn't make you gain weight. Eating more calories than your body burns makes you gain weight. Those are 2 different things. For those 3 weeks, only the first one was happening to me, and the second was under my control.

So my plan was simple. My body was burning fewer calories because I wasn't training, so I ate a little less. Normal meals, with portions a little smaller than usual, and closer attention to what I put on my plate. That was my entire plan for all 3 weeks.

Here's where women usually gain weight during a stretch like this: the workouts stop, and the eating doesn't change with them. The workouts gave your day structure, and that structure often inspires a healthier diet. If that structure is gone and you keep eating as if you were training, and you do that for 3 weeks, there's a good chance you come home a few pounds heavier. Then the missed workouts get the blame, when the eating was the actual problem.

I won't pretend those 3 weeks felt good. I missed my gym. It made me feel lazy. It's where my morning starts, and 3 weeks is a long time to feel like you're missing out. But missing my routine didn't move my weight. My eating kept it steady.

And this is why I'm telling you: a stretch like mine, or a longer one, impacts everyone eventually. An injury, a recovery, a busy stretch at work, a trip. When yours comes, and your workouts stop, your weight still comes down to what you eat. The great thing is that you decide what you eat every single day, whether you can train or not. Your weight can stay right where it is, like mine did.

My Suggestion For You

Here's a plan I want you to consider next time you find yourself in this position: Keep your normal meals, make the portions a little smaller, and give your food the attention you'd normally give your training.

Why the smaller portions: on days you're not working out, you probably burn fewer calories than on days you do, so your body needs a little less food. And why the attention: careless eating during these stretches is where the weight climbs, because the structure your workouts gave your day is gone right when your food matters most.

Save this email if it's helpful. The next time an injury or a trip stops your training, you won't have to wonder what 3 weeks off will do to your weight. You'll already know the plan: normal meals, smaller portions, attention on your food.

What I'm Loving This Week

Ok, I know this makes me sound like an old person who is way behind on technology, but I just got my first Kindle. I've always loved having an actual book and flipping the pages. But on my recent vacation, I packed the 3(!) books I'm currently reading, and that was kind of ridiculous. So I bit the bullet and bought one. Um, why did I wait so long?! I still love a physical book, but the weight and convenience of the Kindle have been game-changing. The unfortunate part: I have about 7 physical books sitting on my desk waiting to be read, and now I only want my Kindle. 🤦🏻‍♀️

Because You Didn't Ask...

The House of the Dragon finale was last night. Did you watch it?? I gave it an 8/10, and my husband gave it a 7/10. I think he's mostly frustrated about being left on a cliffhanger, and that the next season is probably a couple of years away. I'm so sad it's over, but I'm so glad it happened.

Great chat! Let's do it again next Tuesday.

Xx,

Andrea