Women who have reached the age of 50 and are overweight sometimes become discouraged, over the years it is more challenging to stay in shape and even more so to lose weight.
But is it all that bad? Of course not! There are pieces of evidence by numerous representatives of the older generation, who are in excellent shape.
Of course, at 50 years old, losing weight is much more complicated than at ages of 20 or 30, because the metabolism inevitably slows down, this includes menopause since physiological changes on the hormonal structure have an essential effect on absorbing food.
Also, excess weight is mostly associated with an increased incidence of diseases such as hypertension, high cholesterol, and insulin resistance.
And due to a decrease in muscle mass, fat is deposited mainly in the abdomen and on the sides, due to which the figure acquires the so-called “apple physique”. Besides, with age, there is considerable water retention and loss of skin tone and elasticity.
But it would be best if you weren’t discouraged as there are healthy and effective dietary strategies recommended by experts.
Here are ten tips for achieving your goal:
Table of Contents
- 1. Drink at least 2 litres of water a day
- 2. Helping the intestines
- 3. Follow a varied and balanced diet
- 4. Avoid unhealthy foods
- 5. Avoid long periods of fasting
- 6. Do not overuse fruits and fruit desserts
- 7. More vegetables
- 8. Reduce sodium intake
- 9. Reduce alcohol consumption
- 10. Regular physical activity
1. Drink at least 2 litres of water a day
It is advisable to drink at least 2 litres of water per day. Water is the medium in which all the reactions of breaking down nutrient bonds take place. If they are absent, they provoke an overload of the renal system and a slowdown in metabolism. Drinking plenty of fluids helps maintain bowel function and hydrates tissues, especially skin. Water also has a crucial anti-hunger effect and is the primary source of calcium for preventing osteoporosis.
2. Helping the intestines
The intestines are known to play a critical role in the proper absorption of nutrients. Therefore, if you have problems with digestion, it is worth contacting a specialist who will prescribe the appropriate treatment or a preventive course of probiotics.
3. Follow a varied and balanced diet.
You should never exclude one or more of the most essential components of a healthy diet. You should not give up carbohydrates and fats; you need to reduce their consumption. Choose pasta, rice and wholemeal, spelt and barley bread, extra virgin olive oil, lean meats and fish. Carbohydrates have a lower glycemic index, so they help control blood sugar and insulin resistance.
4. Avoid unhealthy foods
All nutrients (carbohydrates, proteins, fats and fibre) should only come from healthy foods. So proteins have an undeniable saturating, hypoglycemic effect and help maintain muscle mass. But it’s crucial to control protein sources by focusing on legumes, meat, lean fish, and cutting back on cheeses and salami.
5. Avoid long periods of fasting.
To regulate metabolism, it is essential to establish healthy (regular) eating rules. Thus, the body will better absorb nutrients and increase the process of fat burning. In turn, lowering calories slows down your metabolism too much.
6. Do not overeat fruits and fruit desserts.
Do not exceed 450 grams of fruit per day, as otherwise, you will provide your body with an excessive amount of simple sugars. Besides, excess consumption of sweet fruit-based desserts, due to their fructose content (a typical fruit sugar), promotes the accumulation of fat in the abdominal cavity.
7. More vegetables
Eat at least 400 grams of vegetables a day (cooked or raw). Vegetables are undeniably satiating and provide an adequate supply of fibre, vitamins, and minerals.
8. Reduce sodium intake
To reduce sodium intake, salt can be substituted with spices and aromatic herbs in cooking. Salt, in addition to causing fluid retention and high blood pressure, also promotes fat accumulation and hyperglycemia.
9. Reduce alcohol consumption
It is advisable to reduce alcohol consumption (wine and beer) by limiting them to 1-2 glasses per week. Unfortunately, alcoholic beverages provide empty calories while promoting weight gain.
10. Regular physical activity
You don’t have to run every day, but it is essential to stay active: walk at a brisk pace for 30 minutes a day, climb stairs, park your car further, or miss one bus stop. You should also not forget about strength training, which slows the onset of osteoporosis, alternating with toning exercises.