The twilight of life brings with it several joys like wisdom, treasured recollections, and the luxury of time. However, as we turn each year older on our calendars, aging can incur unexpected physical burdens as well. Among the many health concerns women aged 50 or older have to face is managing and maintaining a healthy weight. In reality, a study in 2021 found that post-menopausal women particularly experience difficulties in shedding excess weight and are more prone to becoming obese than men - especially at this age range.
To help you steer towards a healthier path concerning body mass management after hitting your fifties, we've sought advice from an expert who suggested seven excellent strategies that women over fifty can employ to lose those extra pounds successfully.
As age progresses naturally decelerates metabolism. Hence the techniques employed for successful slimming down in your thirties might fail to give similar results these days. Don't be discouraged though! Meeting targets associated with losing excess weights aren't unachievable even when you're past fifty - it just revolves around deeper understanding about how your body's need alters and making necessary adjustments based upon them.
Further insight has been shared by Trista Best-a registered dietitian affiliated with Balance One Supplements, revealing seven hidden tricks for female individuals beyond their fiftieth milestone struggling to lose surplus fat accumulated across their bodies efficiently.
Read further into Best's core secrets for effective weigh loss below; Also scan through an additional workout routine suggestions featuring eight stand-up exercises aiming at perfecting & toning up physique - ideally designed & preferred practiced for people who are thirty years old upwards.
Prioritize holistic nourishment
Imagine your body as a vintage automobile; it operates most efficiently when you use high-grade fuel. Nourish your body with an array of whole foods like fruits, veggies, legumes, wholesome grains, and healthful fats in your daily meals. A particular research in 2020 publicized in the American Journal of Lifestyle Medicine recognized that adhering to a diet based on plants and entire food is a promising technique for losing weight. Additionally, it could increase overall wellness and vitality by lowering the risk of chronic diseases.
"Adopting a balanced diet abundant in whole grains, lean proteins, beneficial fats alongside fruits and vegetables fosters metabolism while contributing essential nutrients for general well-being," advises Best.
Prioritize managing your serving sizes
It doesn't solely revolve around what you are eating but how much. Your metabolic activities shift as time passes, and it's crucial to be in sync with your body's appetite indicators. The National Institutes of Health (NIH) states that daily consumption of approximately 500 calories less than what you burn is necessary for a weekly decrease in weight by one pound.
"Consciousness about meal sizes can help avoid excessive consumption of food. Reduction tactics such as downsizing plate size and heeding to your body's hunger signs can balance calorie absorption," advises Best.
Engage regularly in physical activity
Being consistently active is critical, even if the days of extreme workouts lie in your past. Retaining a healthful lifestyle and managing weight relies heavily on constant physical activity, possibly more as we age (not less). Making a shift to finding enjoyment in activities such as brisk walks, yoga or dance can drastically morph exercising from being seen as burdensome, to becoming pleasurable. Your weekly goal should aim at achieving no fewer than 150 minutes of activity with moderate exertion.
Best recommends: "Consistently participate in various workouts - aerobic exercises, strength training regimes and flexibility methodologies". He adds that this "contributes towards maintaining the lean body mass while simultaneously enhancing metabolism and upgrading overall fitness levels."
Don't forget to hydrate
With the progression of age, your body may not signify thirst as effectively as before. Therefore, it's crucial that you consume ample water frequently. Maintaining an optimum level of hydration aids in digesting food efficiently, preserves a glowing complexion on your skin and acts as an appetite suppressant. Make sure water is your primary beverage choice if losing weight stands high on your checklist.
Drinking sufficient water during the daytime is valuable advice according to Best." Regular hydration can aid in managing hunger pangs, bolster digestive procedures, and ensure sound physiological functionalities," he mentions.
Emphasize on protein consumption
Protein isn't reserved for gym enthusiasts only. Citing a 2020 research published in Nutrients, protein happens to exert a crucial effect on maintaining muscle mass and regulating metabolism, especially within menopausal females. To aid in weight loss, infuse your diet with lean meat types, beans and dairy sources low in fat.
Incorporate foods enriched with protein such as lean meats, poultry varieties, fish species, an assortment of beans along with legumes into your dietary plan. "Such high-protein edibles help sustain muscular bulkiness while enhancing satiety levels; they also foster recovery following workout sessions," explicates Best.
Achieve optimal rest
You must not overlook the effects of a restful night's sleep. A report from 2015 illustrates that sleep serves more than mere physical restoration; it also equalizes hormones responsible for managing hunger and appetite. Ensuring seven to nine hours of consistent rest could aid in preventing accidental weight increase.
Best says, "Rest is fundamental for maintaining hormonal balance, metabolizing effectively, and promoting overall health which all support attempts at weight loss."
Consume with intention
Studies have shown that aware consumption can catalyze a positive change in weight. To those uninitiated, intentional eating refers to the act of staying focused during meals, cherishing distinct tastes and avidly taking notice of signals your body sends across. Not only does this enrich your mealtime experience but also helps you establish when you've eaten sufficiently thereby lessening chances of overeating.
"You should be conscious about what you eat and relish every mouthful. Eating consciously prevents excess food intake, encourages delight in eating and enhances satisfaction derived from meals," Best suggests.
