Weight loss for women over 50 is difficult but doable
You may have tried to lose weight and found it difficult (or impossible) but it can be done.
Before you dig into diet plans, consider a few other items that can help or hurt your weight management efforts:
- portion control – a healthy diet won’t help if you eat more than your body needs, so learn what a healthy portion looks like and avoid overeating
- added sugar is everywhere, learn to read labels. Even protein bars and granola with whole grains may have excess added sugars, so check the ingredient list and the nutrition label.
Improve Muscle Mass to Burn More Fat
Strength training is just as important in burning calories as cardio. Improve your resting metabolic rate through strength training and thus help your body to burn more calories.
With the aging process we lose some muscle mass, so keeping what you have and even building some extra can only help. Besides physical activity is aids in the prevention of heart disease and high blood pressure. Though you should always check with your doctor before embarking on a new exercise routine.
If you have the ability, consider hiring a personal trainer to set up some workout routines. A certified trainer can help you use resistance training to reach your weight loss goals. Many personal trainers are also
Keep in mind that 90% of weight loss is about food choices.
Fad Diets vs. Healthy Eating
Fad diets have been around since the 1800’s. They come and go. The key to maintaining a healthy body weight at 50 and beyond is to practice healthy eating habits and have an appropriate activity level.
Of course there are still some foods that do a disservice to your health. Dietitians who follow the American Heart Association recommendations suggest no more than 24 grams of sugar per day. This equates to about six teaspoons per day. However, you may find that you will have more weight loss success if you skip sugary foods altogether.
Sugar is not nutritionally necessary to sustain life, so keep that in mind and put sweets in their place. A rare treat.
Dan Buettner, author of Blue Zones and many other books on longevity, says he gave up desserts at age 40 other than the rare “taste only.” In his book, “Why We Age And Why We Don’t Have To” he goes into detail about what sugar does to age you.
Avoiding sugar will help to keep your blood sugar levels stable and in turn contribute to heart health. Alternatively, you may find that replacing sugar with stevia or erythritol will allow you to have your cake and eat it too!
Learning to bake with alternative sweeteners will help you keep your daily calories in a range that allows you to reduce body fat without deprivation. (Okay, well, without too much deprivation!)
The Best Diet Plan is the one that works for you
If you choose a diet plan that doesn’t fit your lifestyle or is not sustainable, chances are you won’t keep the weight off even if you do lose. The best diet plan is the one that you can see yourself doing long-term.
One of the causes behind weight gain is prior dieting.
Many women in their fifties have found success following a low-carb diet. The Keto diet has helped me in the past. Even my doctor suggested I stay in Ketosis because she knows I often follow the naturally healthier version of the diet.
Healthy fats are preferred over junk food Keto. You may have heard this style of eating referred to as “dirty Keto.”
Restricting carbohydrates long term takes dedication. Whether you follow a low-carb diet plan or ketogenic, a meal plan without carbs can help. Consider whether you are willing to stick to the diet long term.
Intermittent fasting in combination with low carb or ketogenic diet can also be useful, however you should speak with your doctor before fasting of any kind.
The least restrictive diet I have tried is the Trim Healthy Mama diet. You can still have carbs and fats both, however, you typically do not eat them in the same meal while in weight loss mode.
Hundreds of thousands of women, men and even children have learned to eat a more balanced diet, improve energy levels and stabilize blood sugar with the Trim Healthy Mama diet.
Read more about it in the following articles.
Eat Whole Foods for the Healthiest Weight Loss
Putting emphasis on whole foods or studying longevity is a great way to lose weight in a healthy manner.
Focusing on health and wellness can help you naturally eat fewer calories. You may even want to meet with a nutritionist face to face to come up with a diet plan specifically geared towards your unique needs.
Women tend to go through hormonal changes in our 50s and the side effects can include weight gain. Belly fat is more common in older adults, possibly because we are less active than we used to be.
Rather than put yourself through a restrictive fad diet, consider learning intuitive eating. Focus on lean protein with vegetables. Instead of heavy sauces, drizzle a bit of olive oil and flakey sea salt.
Veggies play a big role in my menu plans and go a long way towards helping me maintain a healthy weight.
Weight Loss Tips for All Diet Plans
Focus on high-protein meals or at the very least make sure that protein is the base of each meal and snack.
Healthy fats like avocado and olive oil are satiating, however, it is best not to combine them with carbohydrates at meals. Avocado toast, I’m looking at you! Why? Insulin.
When you eat carbohydrates your pancreas releases insulin. The insulin traveling through your body binds to receptors and cause the cells to open so they can get glucose for energy. If you also eat fat during the meal it is waiting to go into those open cells along with the glucose and bam, you gain more fat inside your cells.
This is the over-simplified version of a very scientific and fascinating process that goes on inside your body when you eat fats and carbs together.
So when you can, try to avoid eating carbohydrates and fats together. You’ll notice fat and carb combos everywhere once your eyes are opened to this. Think cheesy pasta, grilled cheese, pizza, etc.
Carbs pair better with lean protein and vegetables. Proteins, fats and non-starchy vegetables go well together.
You can still have pizza, just opt for a part skim, low fat mozzarella lightly added along with tons of veggies instead of thick piles of cheese and pepperoni.
Another weight loss tip is to avoid drinking calories. Fill up on water, unsweetened tea or sparkling water.
Stay active and enjoy life. Stressing over food is not part of the diet plan to lose weight. Keep in mind that focusing on your health is far more important than fitting into a certain size.