When it comes to losing weight, age is an important factor. When women turn 50, they often realize that losing weight is not as easy as before. The reason is not only due to lifestyle habits but also due to physiological changes: fluctuating hormones, gradually declining muscles, less flexible joints and the body tends to accumulate more fat, especially in the abdomen.
That does not mean you have to accept “living with” the weight that increases with age. On the contrary, with just small but practical changes, you can completely control your weight, maintain your health and self-confidence.
What is the effective way to lose weight for women over 50?
Here are 7 ways that many experts recommend:
1. Lift weights
You don’t have to go to a gym full of muscular guys to enjoy the benefits of lifting weights. However, it would be wise to lift weights, as you will also lose muscle mass after age 50. If you are not physically active, muscle loss can be as high as 3% to 5% per decade. A well-planned weight training program will not only boost your metabolism, but also improve your strength and function.
2. Exercise properly
Another reality of aging is that our joints begin to show wear and tear, and may become more susceptible to injury. Consider replacing some of your high-intensity workouts with ones that are gentler and gentler on your body. That might mean walking on a treadmill instead of running, or alternating between the two. It is better to be realistic about your abilities than to give up exercising altogether because of pain or injury.
3. Add more fruits and vegetables to your diet
Fruits and vegetables are packed with valuable nutrients, keep you fuller for longer, and are lower in fat and calories than many other foods. Make sure to include them at every meal and fill half your plate. Plus, they can satisfy your sweet tooth (think berries, watermelon) for far fewer calories than a can of cookies.
4. Remember breakfast
Making healthy food choices in the morning can set the tone for the rest of the day and reduce the risk of overeating later. Plus, breakfast helps maintain healthy blood sugar levels and boosts energy.
5. Focus on cooking right
Look for ways to cut down on excess fat and calories, such as baking, steaming, and boiling instead of sautéing or frying. And remember, olive oil and other oils may be healthy, but 1 tablespoon contains about 120 calories, so use them sparingly.
6. Get enough sleep
Hunger-regulating hormones (ghrelin and leptin) contribute to weight gain due to lack of sleep. This is because lack of sleep causes them to function abnormally, which can cause you to overeat, crave high-calorie and high-fat foods, and miss out on satiety signals from your brain. And, more obviously, lack of sleep saps your energy, making you more likely to feel tired the next day.
7. Manage stress
Constant stress can make you gain weight. Research shows that people with higher levels of the stress hormone cortisol may have more belly fat and a higher body mass index (BMI).
In short, losing weight after 50 is not impossible. The secret lies in patience, smart choices and a balanced lifestyle. By combining proper nutrition, gentle exercise and adequate rest, women over 50 can completely control their weight. At the same time, they can maintain their health, confidence and youthful beauty.
