Hmm! What’s so hard about losing weight after 50?
From the commercials and ads you’ve seen on TV and in magazines, they make it look like it ought to be easy enough. You know, just take this wonder pill and you’ve lost weight practically overnight.
You probably already know – getting rid of that extra weight isn’t that easy!
But there is good news — it is possible to lose weight after you’re 50 (or even 60). You just need a different strategy. Your body is adjusting and re-adjusting to aging, and weight loss probably won’t happen quickly.
It seems women have a tougher time than men when trying to lose those extra pounds. Welcome to…The Menopause Factor.
What can you do about it?
Weight loss after (and during, for that matter) menopause is harder now than it was at any other time during your life. Maybe you could lose 10 pounds fairly easily, now three pounds seems like an impossible goal.
Realize that your hormones are working against you; you therefore need to take charge of your diet and cut out foods that spell trouble for you. And believe me, I know how hard that is to accomplish!
Simple sugars, like the infamous whites (white rice, white bread, etc.) are known trigger foods. But did you know that some fruits can be a problem too, because of the fructose content? You still need fruits as part of a healthy diet; just choose fruits higher in fiber.
Here’s one you’ve heard before, but it’s still true — don’t skip meals. It spells trouble when your blood sugar falters, as it makes you more likely to snack.
Bones that are frailer bones, muscle loses mass and you metabolism goes south; and there are still issues. For example, you may have stress bladder problem and your body loses flexibility as well.
The golden rules of weight loss still apply for men and women:
- Burn more calories than you eat or drink.
- Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean.
- Limit empty calories, like sugars and foods with little or no nutritional value.
- Avoid fad diets because the results don’t last.
There are 4 other suggestions you need to review if you’re over 50 and want to lose weight:
- Stay Strong: You lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates. Keeping your muscle mass is key to burning more calories.
- Eat More Protein: Because you’re at risk for losing muscle mass, make sure your diet includes about one gram of protein to every kilogram (2.2 pounds) of body weight. Protein also keeps you full for longer, so that helps with weight loss efforts. Wild salmon, whole eggs, organic whey protein powder, and grass-fed beef are a few suggestions.
- Hydrate, Hydrate, Hydrate: Drink plenty of water. Sometimes, thirst masks itself as hunger. As you get older, you may not be as quick to notice when you’re thirsty. It is suggested for you to drink 64 ounces of water a day. You can drink it or get part of it from foods that are naturally rich in water, such as cucumbers and tomatoes. If you’re not sure if you’re getting enough water, check your urine: It should be pale yellow.
- Outsmart Your Metabolism: Eat more small meals and snacks, and don’t go much longer than 3 hours without eating. Because your metabolism is already slow, if you’re starving yourself, it just gets slower. You may need fewer calories than you did when you were younger. Ask your doctor or a registered dietitian about that. If you’re eating the same way you did when you were 25, you’re definitely going to be gaining more weight.
I still can’t accept the fact that my portion sizes are still too large. It takes a great deal of focused working out sessions daily to lose even two pounds.
Hopefully, you will have better luck than I have, but I am working hard to lose about 15 pounds of sheer agony!
So, join the losing weight discussion. Any extra thoughts or suggestions are definitely welcomed!
As always, I am…a workout newbie in progress, and Boomer Explorer.