There’s no denying that losing weight after 50 is a lot harder than losing weight at a younger age. Here at HealthCoachDrew, we know weight loss. Losing weight is a life-long struggle for some people.
Many people tend to put on weight as they get older, and part of the reason that happens is that they lack information about how their bodies change as they age. That can be especially true for women. Gaining weight after menopause is common for women due to many factors including declining estrogen levels.
Gaining weight as you get older doesn’t have to be a given, though. With the right information, you can be sure that you are eating the best possible diet for women over the age of 50. Here are some things to keep in mind:
Losing Weight After 50 – Top 11 Tips
Drink plenty of water
Hydration is important at any age, but it is especially important for people 50 and older. Water helps your liver detoxify your body, and getting enough of it will decrease the chances that you will accumulate fat around your abdomen. Adequate hydration also keeps your joints lubricated and improves your skin and hair. Water also helps stabilize your glucose levels which is key if you want to know how to bring high blood sugar down.
Cut back on calories
That might seem like an obvious thing to say when we’re talking about losing weight, but you may need to cut back more than you think. The fact is that most people lose about 20% of their muscle mass over the age of 50, and that slows down the metabolism. In real terms, you might be burning 250 or 300 calories less per day than you did when you were younger – and that means you need less food to maintain your weight.
Eat whole, raw foods as much as possible
You probably already know that eating processed foods isn’t the healthiest choice at any age. Food additives, sugar, and sodium are all high in packaged foods, and as you get older it is more important than ever to keep those things out of your body. They increase your risk of heart attack and stroke, and they also make it very easy for you to put on weight. Raw foods, on the other hand, contain beneficial enzymes that help your body in a number of ways. They have no additives, and they contain essential nutrients that your body needs to be healthy.
Get enough soluble fiber into your diet
Fiber helps keep your digestive system working properly and it also helps you feel full and satisfied after you eat. Good sources of soluble fiber include whole grains, fruits, vegetables, beans, and legumes. Losing weight after 50 will require some dietary changes.
Eat five or six small meals a day instead of three large ones
There is a lot of evidence to support the idea that eating small meals is the best choice if you want to lose weight. Small meals keep your metabolism fired up, and they also ensure that you won’t feel hungry during the day because they stabilize blood sugar. If you’re aiming for a caloric intake of about 1300 calories, consider having six meals of about 200 calories apiece, spaced out at even intervals throughout the day.
Make sure to get enough healthy fat into your diet
The key to weight loss is not cutting back on the total amount of fat in your diet. In fact, cutting back too much on fat can have adverse effects on your body. Fat triggers the release of leptin, a hormone that signals your body that it has had enough to eat. In the absence of fat, your body might think that you are starving and slow your metabolism down. Healthy fats are monounsaturated fats such as those found in peanut butter, olive oil, and avocados; and polyunsaturated fats such as those found in cold water fish and nuts, especially almonds.
Eat foods that are high in protein at every meal
Protein takes longer to digest than carbohydrates, and that means that eating it can help you feel satisfied and full. Sufficient protein intake also ensures that you’ll have energy throughout the day, something that’s especially important over the age of 50. Foods that are high in protein include chicken, fish, turkey, eggs, beans, and legumes. Stay away from highly-processed meats such as deli meats, hot dogs, and bacon. These foods tend to contain a lot of unhealthy additives that can be harmful to your body.
Eat foods that are rich in antioxidants
Antioxidants get a lot of attention, and with good reason. Foods that contain them help to boost the immune system and protect the body from a type of damage called oxidative stress. If you have ever cut into an apple and watched it turn brown when exposed to the air, you have seen oxidative stress in action – and the same thing can happen to your body. Brightly colored fruits and vegetables are excellent sources of antioxidant vitamins, including Vitamins A, C, and E, as well as bioflavonoids.
Cut down on your exposure to environmental pollutants
Are you diligent about washing fruits and vegetables before you eat them? There are a number of studies that suggest that exposure to environmental pollutants in the womb can lead to a higher BMI later in life – and that ongoing exposure can lead to weight gain. Buy organic produce whenever possible and make sure to wash everything thoroughly before consuming it. You might also want to consider doing a short-term detox diet to clear your body of toxins and jump-start your weight loss.
Get enough calcium and Vitamin D
A lot of people over the age of 50 are deficient in these important micronutrients, and they can both have an effect on weight loss. Calcium intake is especially important for women. However, be aware that eating too much dairy can be unhealthy, especially if you are drinking milk from cows treated with antibiotics and hormones. Stick to organic milk, or get your calcium from vegetable sources such as dark leafy greens, tofu, and broccoli. The best source of Vitamin D is sunlight, but people who live in a cold or rainy climate may want to consider supplementation.
Get enough sleep
Studies show that people who get less than five hours of sleep per night tend to weigh more than those who get seven hours or more. Try sticking to a regular sleep schedule and making sure your room is really dark by banishing all screens from the room when it’s time to sleep. Here are some tips to help you fall asleep faster.
In addition to the dietary guidelines listed above, people who want to lose weight after 50 should also incorporate weight training into their workout routines. Increasing your muscle mass will help boost your body’s fat-burning ability.
With a healthy diet and regular exercise program, anybody over the age of 50 can lose weight and feel years younger. Don’t forget to not only focus on the inside but also the outside. Use these all natural anti-aging tips to keep you not only feeling younger but looking younger too.
You may also want to learn how to lose belly fat naturally. Losing weight after 50 can be a challenge, but the best diet to help you is one that is high in protein, healthy fat, and whole fruits and vegetables.
Health Coach Drew
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