There comes a time in every woman's life when losing weight becomes more difficult than before. As Dr. Virginia Weaver says, most women experience mild to moderate weight gain as they age, regardless of whether they have children. So what should you do? How to lose weight for a woman, for example, after 50? It requires consistency, commitment, motivation and patience. But it is possible.
ContentWhy it can be harder to lose weight with ageHow to lose weight for a woman after 50When to see a specialist
WomanEL wants to help you and will list some expert-approved tips that will help in this difficult matter.
Why It Can Be Harder to Lose Weight as You Get Older
There are many reasons why you might be struggling to lose weight. at 50. But most of them are related to insulin resistance, caused by metabolic dysfunction that disrupts the process of processing food, says nutritionist Kimberly Homer.
Insulin resistance is when your body stops responding to the hormone insulin, which helps keep blood sugar levels under control. This can lead to weight gain because after eating, “your blood sugar levels go up and you feel hungrier,” says Homer. This condition is linked to weight gain, which can occur with (peri)menopause, hypothyroidism, and Hashimoto’s disease.
The following factors play a big role in weight management after 50.
- Perimenopause and menopause. One of the main factors is related to hormonal changes and a decrease in estrogen levels, especially during perimenopause and menopause. Due to the decrease in hormone levels during reproductive changes, the body triggers a stress response that can increase insulin resistance and lead to weight gain. Menopause is also known to slow down your metabolism, which further affects your ability to lose weight.
- Hypothyroidism. This is a condition in which the body does not produce enough thyroid hormones, which can lead to a lack of energy and weight gain.
- Loss of muscle mass. In your 50s, you may also lose muscle mass, which will change your body composition and slow down your metabolism. Why? Losing muscle mass lowers your resting metabolic rate, which means you burn fewer calories throughout the day, which in turn can lead to weight gain.
- Stress and sleep. Stress increases cortisol (the stress hormone), which causes the body to store fat instead of burning it, leading to weight gain, especially in the abdominal area.
- Medications. Some medications, including antidepressants, can cause weight gain. However, this does not apply to everyone and is a very individual process.
How to lose weight for a woman after 50 years
- Include aerobic exercise. Whether it's walking, swimming, running or dancing, make your heart beat faster.
- Embrace strength training. Strength training has a significant impact on your metabolism and ability to burn fat, so it’s important to include strength training at least three days a week to build and maintain muscle mass.
- Limit snacking. One of the best ways to lower insulin levels is to avoid snacking and overeating. Homer recommends focusing on three balanced meals a day and focusing on fruits and vegetables.
- Avoid processed syrups and refined sugars.
- Focus on fiber. Fiber plays a key role in regulating blood sugar levels and preventing insulin resistance, and it’s also a great source of nutrition for the good bacteria in your gut. High-fiber foods like vegetables, fruits, oats, beans, and legumes also provide extra satiety to help you feel full throughout the day.
- Cut down on alcohol.
- Cook your meals at home.
- Reduce stress.
- Commit to stretching every day.
- Get enough sleep.
- Switch to a Mediterranean diet. Focus on natural carbohydrates, such as vegetables and fruits with a low glycemic index (oranges, apples, cherries, and strawberries), lean protein (eggs, fish, turkey, chicken, and tofu), and whole-grain carbohydrates (oats, quinoa, and barley).
- At a minimum, try to drink about 11.5 cups (2.7 liters) of fluids per day.
- Increase your protein intake. Experts recommend aiming for 30-35 grams per meal, or 1.2-1.5 grams per kilogram of body weight, especially for those who exercise regularly.
When to go to specialist
If you've tried all of the above measures for three months and haven't had any success in losing weight, see your doctor or a registered dietitian. Homer also recommends seeing an endocrinologist to check your thyroid and other tests to see if you have any underlying issues.
Weight gain in your 50s is normal, and it's common for you to have trouble losing weight. So don't forget to take care of yourself if you think you're living a healthy lifestyle but everything you've tried still isn't helping.
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