Weight loss after 50 can certainly be a challenge. As you go through hormone changes like peri-menopause and menopause, it affects everything from your sleep to your stress levels, and even your workout plans. But don’t let that discourage you – there are tried-and-true methods to boost your weight loss efforts and minimize the effects of these hormone changes. Skip the extreme exercise and calorie-cutting, and try these 10 science-backed ways to lose weight after 50.
1. Put Your Body’s Needs First
Before following diet fads or making drastic changes to your exercise routine, consider the stress your body is already under due to hormone shifts. To maintain a healthy weight, your body needs adequate calories and nutrients. Don’t starve yourself or push too hard in the gym. Keep your health and overall wellbeing in mind.
2. Consume Enough Protein
Eating enough protein is crucial for weight loss after 50. When choosing a protein powder or supplement, pick one that is hormone-friendly. Protein helps muscle repair and growth, and this is essential for women going through hormone changes. Also, protein is essential for a healthy metabolism.
3. Prioritize Short, Effective Workouts
Instead of forcing yourself through long, exhausting workouts, opt for shorter, more effective routines. Aim for workouts that focus on building strength and boosting flexibility. This can help your body adapt to hormone changes and assist in weight loss.
4. Add Healthy Fats to Each Meal
Don’t shy away from fat – ensuring each meal contains healthy fats like those found in avocados, olive oil, or nuts is essential for hormone health. Eating the right kinds of fat helps your body burn fat more efficiently, which can lead to weight loss.
5. Eat Your Antioxidants
Antioxidants are essential for hormone balancing. Include antioxidant-rich vegetables and fruits in your daily diet. However, keep in mind that fruits also contain natural sugars, so be mindful of the portions.
6. Time Your Carbohydrates
As you age, monitoring carbohydrate intake becomes even more important. Ensure that you’re eating the right amount of carbs at the right time, like consuming a carb-rich meal after a workout, when insulin sensitivity is the highest.
7. Test for Food Sensitivities
Over time, you might develop new food sensitivities that could be holding you back from weight loss success. Consider getting tested for dairy, gluten, wheat, or other common food triggers to determine what could be hindering your weight loss journey.
8. Get Serious About Sleep
Sleep quality is critical for weight loss after 50. Make sure you prioritize sleep to ensure your body has time to recover and regenerate.
9. Add Joy to Your Life
Removing activities that bring joy from your life means adding more stress to your body. Instead of trying to eliminate stress, fill your life with activities that make you happy and energized.
10. Put Yourself on the Agenda
Don’t put your health and well-being on the back burner. Schedule time for yourself every day, even if it’s just a few moments of relaxation or a brisk walk during lunch.
Weight loss after 50 may be more complex, but it’s not impossible. Prioritize your health, listen to your body, and incorporate these tips to achieve your goals. You’ll be feeling better about yourself and have a more balanced body in no time.
