Supplements and Weight Loss in Midlife
If you’re a midlife woman struggling with weight loss, you’re not alone. One of the most common questions I hear from my clients is, “Is there a supplement I can take to help me lose weight?” It’s a popular topic, but the truth is, no supplement can replace the basics of healthy eating and consistent exercise. In this post, we’ll dive into the role of supplements in weight loss, what really works, and how you can incorporate these into your routine effectively.
What Are Supplements, Really?
Before we jump into specifics, it’s important to understand what supplements are. A supplement is something that completes or enhances what you’re already doing. It’s not a shortcut to weight loss, and it won’t work if your foundation—your diet and exercise—isn’t solid.
So, what should you focus on first?
- Exercise regularly: Aim for a combination of strength training and cardio to build muscle and burn fat.
- Eat a balanced diet: Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats.
Once these habits are in place, certain supplements can enhance your efforts. Let’s take a closer look at three key supplements that can support your weight loss journey in midlife.
1. Protein Powder: Your Secret Weapon for Satiety
One of the most common challenges for midlife women is getting enough protein. Protein is essential for maintaining muscle mass, which helps keep your metabolism running efficiently.
Why It Matters:
- Protein helps you feel fuller for longer, reducing cravings and unnecessary snacking.
- Starting your day with protein can stabilize your blood sugar, preventing energy crashes and sugar cravings later in the day.
How to Use It:
- Add a high-quality protein powder to your breakfast, whether it’s in a smoothie, oatmeal, or even coffee.
- I personally recommend a whey protein powder like Protelicious, which has minimal ingredients and no artificial sweeteners. However, if you’re lactose intolerant or prefer plant-based options, there are plenty of non-dairy alternatives available.
2. Collagen: Supporting Your Skin, Joints, and More
Collagen production decreases as we age, which can lead to wrinkles, joint pain, and weaker hair and nails. Adding a collagen supplement can help combat these issues, but it also has benefits for weight loss.
Why It Matters:
- Collagen is a protein that supports skin elasticity, joint health, and muscle recovery.
- Supplementing with collagen can help you maintain your muscle mass and keep your body functioning well as you age.
How to Use It:
- You can easily add collagen powder to coffee, tea, or smoothies. Look for a high-quality, hydrolyzed collagen for best results.
- Natural sources of collagen include bone broth, chicken skin, and fish skin. If supplements aren’t your thing, try incorporating more of these foods into your diet.
3. Creatine: Boosting Your Workout Performance
You may associate creatine with bodybuilders, but it’s actually a fantastic supplement for midlife women too. Creatine helps your muscles produce energy during high-intensity exercise, making it easier to lift weights and build muscle. Here is an article on the safety of creatine.
Why It Matters:
- Creatine supports muscle retention, which is crucial as we lose muscle mass with age.
- It has been shown to improve strength and performance during workouts, helping you push harder and see better results.
How to Use It:
- Creatine monohydrate is the most researched and recommended form. It’s safe, inexpensive, and effective.
- A daily dose of 3-5 grams is typically enough to see benefits, and it can easily be mixed into water or a smoothie.
Do Supplements Really Help with Weight Loss?
The short answer is: they can, but only if you’re already doing the work. No supplement will replace a healthy diet and regular movement. However, when used correctly, supplements like protein powder, collagen, and creatine can enhance your efforts by helping you build muscle, feel fuller, and support your overall health.
Here’s a quick recap of what these supplements do:
- Protein powder helps keep you full and supports muscle mass.
- Collagen supports skin, joint, and muscle health.
- Creatine boosts energy during workouts and supports muscle retention.
Building a Solid Foundation First
While supplements can help, the most important thing is getting back to basics. Before adding anything to your routine, ask yourself:
- Are you exercising regularly?
- Are you eating a balanced diet rich in whole foods?
- Are you getting enough protein, fiber, and healthy fats?
If you’re doing all of that, adding these supplements can help you go the extra mile. But remember, there’s no magic pill or powder that will do the work for you.
Final Thoughts: Choose What Works for You
Ultimately, weight loss in midlife isn’t about finding a quick fix. It’s about making sustainable, healthy choices that fit your lifestyle. Whether you start by adding more protein to your breakfast or incorporating creatine into your workout routine, remember that small, consistent changes can lead to big results over time.
If you want more tips and insights on how to navigate weight loss, fitness, and wellness in midlife, be sure to check out my podcast episode, where I go even deeper into the role of supplements in supporting your journey. Or join me in my Group Coaching Program Move Better, Feel Better
