How To Really Lose Weight After 50

Weight Loss Tips For 50 + Years Young Women

We all know that slimming down isn’t fun, and with each year it gets harder and harder. But the mission to lose weight after 50 is doable and doesn’t have to be hell.

With these simple tips weight loss is going to be achievable and easy at any age, with long-lasting results.

Before we dive into our simple tips to lose weight after 50, there is something we have to remind you: YOU ARE NOT FAT! You have fat! There is a big difference and you can get rid of the unwanted fat if you want to.

Just keep in mind that there is no perfect body image. The health benefits, that come with losing weight should be your main goal. The ability to wear bikini (Yes! you will be able to do it at any age) will be a nice side effect of your weight loss journey.

Why is it harder to lose weight as you get older?

If you’re over 50, you may have noticed that it’s easier to gain weight — and harder to lose it — than it used to be when you were younger. But why is it happens?

Changes in your eating habits, activity level, and hormones can play a role. But the main reason may be related to other things.

Every year your metabolism slows down, making it harder to burn calories. A decrease in estrogen levels during menopause can cause insulin sensitivity, which makes it harder for your body to control sugar levels in your blood and store more fat.

You also tend to lose muscle mass as you age (the average adult loses 3-8% of muscle during each decade after 30) and muscle burns calories. Less muscle mass=less calories being burned.

How can I boost my metabolism after 50?

As the latest research suggests your metabolism slows by about 2% per decade start the age of 20. But don’t worry, there are plenty of ways to easily boost your metabolism.

Some good ways to boost your metabolism include: Drinking coffee, eating healthy fats, increasing your veggie intake, eating a high protein diet, implementing different types of fasting, stop restrictive diets, and getting plenty of water. There are several vitamins and minerals that can help boost metabolism as well as regular exercises and good quality sleep.

Diet After The Age Of 50

Diet base on whole foods, including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining healthy body weight and other desirable health benefits. Try to avoid all processed foods, which can prevent inflammation and benefit your weight loss. Don’t forget to take care of your gut, to improve your body’s ability to absorb all the good nutrients you eat and keep your hormones in balance.

1. More calories out than calories in

Simple science: you will lose weight when you reach a caloric deficit. You achieve a calorie deficit when you consume fewer calories than you burn. To create a calorie deficit, you need to know what your maintenance calories are. You can use calorie calculators to know how many calories you use daily to maintain your current weight.

Secondly, you have to decide how fast you want to achieve your weight goal. This decision will determine how many calories you have to drop from your maintenance number. Deciding this you have to consider that for healthy weight loss women should not consume fewer than 1,200 calories per day.

By the way, as you lose weight, your maintenance calories will decrease, so you will need to adjust your calorie intake based on your weight loss goals every few months.

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How To Achieve A Caloric Deficit?

You can achieve a calorie deficit by consuming fewer calories or increasing your physical activity levels — or you can do both. That said many women prefer to create a calorie deficit through diet rather than exercise alone.

Diet has more impact on your calories than exercises, however, physical activity is important for many aspects of health and will help you lose weight faster.

To create a calorie deficit you can use the help of the following:

• Intermittent Fasting– will give you fewer hours to consume calories.

• Don’t drink calories– You might consume many calories via drinking your favorite sodas. Be aware of hidden calories in your drinks.

• Loads of veggies– Eating a lot of veggies will keep you more satiated and you will less likely eat junk and unhealthy snacks.

• Keep it simple-Don’t get too strict, there isn’t just one diet that works- restrictive diets that deprive you of your favorite foods can lead to binge eating and uncontrolled cravings. Don’t be too hard on yourself.

• Water before every meal– Will make you fuller and reduce your calorie intake during the meal.

2. At least 2 liters of water a day

I know it sounds a lot, but water is an essential basic element for our body’s best performance. Additionally to all the health benefits, you will get from drinking water, it will help you to lose weight.

Water will boost your metabolism, decrease hunger, reduce cravings, and will help you to consume fewer calories during the day, the fact that will promote yourweight loss and fat burn.

3. No snacking

There are controversial opinions about snacking. On the one hand, eating a snack is better than letting yourself become very hungry. Hunger can lead to poor food choices and excess calorie intake. However, snacking on the other hand keeps your Insulin levels up and can interfere with fat burn and weight loss.

If you track your eating habits you may realize you probably don’t snack out of hunger. More often, you’re bored, depressed, celebrating some minor victory (weight loss goal achieved maybe?) or just snacking out of habit.

Try to break snacking habits and to stay away from eating between meals. If you’re choosing to snack, make sure to choose healthy foods that keep you full and satisfied. Healthy choices include veggies with avocado dip or hummus, raw nuts and seeds, almond and peanut butter, etc.

4. Make Sure To Get Your Vitamins

Calcium

Calcium consumption, especially for women after menopause, can improve the function of muscles, nerves, cells, and blood vessels. For better absorption, you should consider taking calcium with vitamin D.

Vitamin B-12

Most American women get enough B12 from food, but age can change that. Hitting the age of 50 makes it harder for your body to absorb it from foods. The good news is that you can easily add B12 into your diet by supplements.

Vitamin D

Most people get some vitamin D from sunlight. Usually, 10-15 minutes of sunlight will do the job. But as you age, your body is less able to convert the sun rays to vitamin D. Vitamin D is needed to absorb calcium, and it helps your muscles, nerves, and immune system to function right.

Vitamin B-6

Your body needs vitamin B6 to fight germs, make energy, and improve your mental abilities. You can find B6 in chickpeas, liver and fatty fish or use supplements to get it easily.

Magnesium

You can find it in nuts, seeds, and leafy greens, and even in mineral water. Magnesium keeps your blood sugar stable and assists with the protein and bone-building process.

Probiotics

These “friendly” bacteria are good for your gut, skin, and more. Probiotics can help with digestive issues like diarrhea or irritable bowel syndrome, and may even protect against allergies. 1-10 billion CFUs of probiotics daily will be enough to enhance immune function, improve digestive, skin, and heart health, and ease anxiety and depression

Omega -3

Omega-3 fatty acids are two essential fatty acids—EPA and DHA, important for maintaining health as we age. You can get your omega-3s from food like fatty fish, walnuts, or flaxseed. Some of the science-based benefits of omega-3s are heart health, joints & bone health, eye health, and skin improvement, which are excellent women in their 50s.

Selenium

Selenium keeps your muscles strong and may help prevent age-linked illnesses like dementia, and even some types of cancer. It also protects your cells from damage and infection. This essential mineral used to be found in the soil. But now it is hard to get enough of it just from food. Brazil nuts are known to be rich in selenium. One-two nuts will do the work.

CoQ10

CoQ10 plays a key role in converting food into energy and support cardiovascular health. Your body makes some CoQ10, but production declines with age, especially after menopause. When shopping for a CoQ10 supplement, be sure to choose ubiquinol type. Both, ubiquinol and ubiquinone, are great options, but studies have shown that older people may benefit more from ubiquinol, probably because as we age our bodies may lose the ability to make ubiquinol.

There is an easier way: Multivitamin consumption. Taking a daily multivitamin with the correct ingredients can not only improve your day-to-day functioning but can add years to your life! And you don’t have to overstress about looking and measuring all the vitamins and minerals separately.

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Exercise Tips For Women Over 50

What exercises should a woman over 50 do?

Aerobic exercise like walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercises are great for working out the large muscles in your body, improving your cardiovascular system, and can help you to lose weight.

1. Stay active -move a lot, even 30 minutes will make a difference

How much should I exercise?

The World Health Organization recommends 150 minutes of moderate aerobic activity every week, 75 minutes at a high-intensity training, like HIIT. Of course, to get the best results you should mix the two.

Additionally, you should perform some strength training to maintain your muscle mass and get a healthy, strong and lean body.

Hiit ones-twice a week

High-intensity interval training (also called HIT or HIIT) works great when you want to lose weight and slim down. When you do an interval workout you alternate short periods of hard work (like running sprints) with short periods of easier work (like walking).

Choose your favorite activity for the HIIT workout; just about anything works: running, cycling, swimming, jump rope, or even dancing in place! Whatever you like! Remember that intensity is the key, not duration.

Walking

Walking comes in handy when you want to prevent chronic diseases like diabetes, different heart diseases, and especially to lose weight after 50. If you’re wondering “can I lose weight by walking?” The answer is a big YES.

Walking requires no equipment, it can be done more or less anywhere, and it’s less likely to stress your joints in the way that more intended exercises can. The only “equipment” necessary for walking is a good pair of shoes and chances are you have a pair suitable for the job already.

“Walking shoes” should have flexible soles and stiff heel counters to prevent side-to-side motion.

Exercise Tips for Women Over 50

Daily activities will help more than you think

According to the World Health Organization research about 2 million deaths per year are attributed to physical inactivity.

Sedentary lifestyles are linked to countless health problems, including increased risk of cardiovascular diseases, diabetes, obesity, high blood pressure, osteoporosis, and even depression and anxiety.

Those are bad news for some of us who have a busy schedule and don’t have time to hit the gym every day.

Try to move a lot each and every day. Dance, play with your kids, clean your house, take the stairs, park far, and walk to the grocery store or work. Just don’t seat on this couch!

Can you get muscle tone back after 50?

You will have to work harder, as you getting older, to maintain the same muscle mass, but It is 100% possible!

To build muscle mass, you should be focussing on nutrition and diet. Ensuring that you’re consuming the proper amount of protein

In addition to changes in muscle mass, ligaments, and tendons also change.

As a result of these changes, women over 50 experience increased healing time after Injuries. Add to these your calcium escape and you have a recipe for a disaster. Don’t worry, you can improve all of those by doing strength training.

While aerobic exercises such as walking, or jogging are important for heart and lungs, it is resistance training that provides the benefits that keep your body younger, stronger, more functional and helps you to burn fat as you getting older. For just 20-30 minutes a day, you can see big changes in your body composition and weight.

Strength training

Resistance training or strength training is an exercise that causes the muscles to contract against an external resistance. It can be your own bodyweight, dumbbells, bottles of water, or any other object that causes the muscles to contract.

When properly performed, strength training can provide functional benefits and improvement in overall health and well-being.

Some of the benefits of strength training including an increase in muscle mass improved joint function, increased bone density, improved cardiac function, and speed up your metabolism.

Strength training can help you preserve and enhance your muscle mass, burning fat, and losing weight at any age.

The benefits of strength training for weight management when combined with “calorie restriction.” are shown in many studies.

More muscle also means you burn more calories when you’re doing nothing at all (nice ha?) which can help keep off extra pounds.

Bone health

At some point, usually after the age of 35, women start to lose bone density. The ramifications of broken bones can be devastating. This is where strength training can be handy again.

Brain health

Noticing your memory isn’t what it used to be? Research shows that up to half of women over age 50 have mild forgetfulness linked to age-associated memory impairment. The good news is that it’s totally normal for your brain to age just as your body does and there are ways to improve brain health.

Some studies say that if you older than 50 and want to boost brain health, you should exercise. The aerobic exercises will improve your cognitive abilities like reading and learning, and resistance training enhance memory and executive function of your brain.

Mind Set- Lifestyle Instead Of A Diet

Most people try to lose weight with the worst state of mind possible: they get obsessed with results, focus on quick fixes, and lose sight of sustainability. They jump into diets and exercise plans out of self-hate and seeking to “fix” themselves.

Thinking “diet” and trying to change yourself isn’t a sustainable long term goal. Instead of being obsessed with losing weight, try to focus on small controllable things you can achieve: nourish your body with healthy nutrients, consume plenty of vitamins and minerals daily, get 8 hours of sleep, be active, relax and more.

Think “Healthy lifestyle” instead of focusing on restrictive, short term diets, and quick fixes.

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Bottom Line

There are many ways to lose a lot of weight fast, but will they work for you as you hit 50? As we approach the age of 50, our bodies prepare for and go through menopause and other side effects of aging. Many of us need to take a different approach to maintain our health and our weight.

While diets may leave you feeling hungry or unsatisfied, lifestyle changes, healthy eating habits, and a positive mindset are some of the best things you can do to prevent and control health problems such as heart disease, high blood pressure, type 2 diabetes, and some types of cancer as you get older.

Choosing a healthy lifestyle help you adopt healthy habits so you can lose weight and keep it off for good. The tips we mentioned above will help you to lose weight and slim down after the age of 50, with long-lasting, sustainable results.

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