Weight gain is a natural part of life for women over 50 and often factors such as age, activity levels, loss of muscle mass, diet, metabolism and even menstrual cycle all can make you gain a few extra pounds. Fortunately, the right changes to your daily routine and eating habits can help you lose weight and keep it off long-term.
The fitness experts at Full shape teamed up with LivingBetter50.com to share their top 10 tips for women who want to lose weight sustainably:
1. Cut back on sugar and carbs
Sugar and carbohydrates are a key part of a weight loss journey and will prevent you from losing weight if too much is consumed. Spend time identifying the problem foods in your life and reading the labels on the foods you tend to consume. You’d be surprised how much sugar is in things like canned soup and ketchup. Also, be aware that many processed foods labeled low-fat or fat-free often have sugar substituted for them. which of course will become love handles after you eat it.
The easiest and best way to cut hidden calories out of your life is to buy fresh fruits and vegetables instead of canned. However, it is important not to cut out sugar and carbohydrates completely, as this can do more harm than good and deprive your body of a balanced nutritional intake.
2. Be smart about saturated fat
Saturated fat gets a bad rap these days, but the low-fat items in the grocery store are the main culprits behind the explosion in obesity rates among women over 50. make up for the lack of flavor that occurs when the fat is removed. One thing is for sure, cutting fat out of your diet is not the best way to lose weight. So try to maintain a more balanced view of fats by incorporating them into your diet in healthy amounts and keep your fats non-artificial as you will reap their benefits.
Top expert advice: Natural animal fats like butter are always better for you than the heavily processed stuff like margarine.
3. Increase your intake of fruits and vegetables
Cutting excess calories doesn’t mean you have to eat less food, and there are plenty of great fruits and vegetables available to keep you fuller for longer and boost your mood. High-fiber fruits and vegetables in particular, such as raspberries, mangoes, and leafy greens, keep you full longer because they take a long time to be digested by your body. Also note that all dark colored vegetables are generally higher in fiber.
The best way to change your eating habits is to make fruits and vegetables convenient for snacking by storing them in easily accessible portions in your kitchen. Pack combinations like peanut butter and celery for your daily lunch to get a dose of protein with your fiber. You’d be surprised how easy it is to double or triple your daily plant-based food intake when you do it on purpose.
4. Women over 50 should try intermittent fasting
Regardless of the state of your weight loss efforts, most people can benefit from a process known as “intermittent fasting.” Intermittent fasting it means scheduling certain times during the week that you won’t eat, no matter what. By doing this, you force the body to make metabolic adjustments and burn existing fat tissue – particularly around the midsection – in order to meet your energy needs.
This may seem like a starvation diet at first glance, however there is an important difference. Intermittent fasting is just that: intermittent. You fast for a predetermined period of time and then resume your normal healthy diet. Others fast during the day and then eat a meal in the evening. Whatever works best for you.
Top expert tip: Some people choose one day a week to fast. Others eat their usual healthy foods for 5 days in a row and then restrict their calorie intake to 500 – 600 calories per day for 2 days.
5. Don’t fall for the “healthy” label.
Don’t take the manufacturer’s word for a healthy product. Always read the label and know and understand the ingredients. Ideally, you want to look at the first three ingredients, look for whole foods, avoid labels that start with refined grains, sugars, or hydrogenated oils, or have an ingredient list that’s several lines long, as that indicates it’s highly processed.
There are several terms on product labels that manufacturers want you to believe are healthy:
- Low fat content: This may seem tempting. Usually, something else is added, like sugar, and that also means no healthy fats either.
- Made with whole grains: The amount is minimal if these do not appear in the first three ingredients, and also, even these grains are still starchy, so this should be factored into the diet equation, especially a low-carb one.
- A low carb diet it is great for weight loss. However, there are many highly processed or junk foods that list low carb on the label, so you should stick to whole fruits, vegetables and grains.
- No added sugar: Some foods are naturally high in sugar, so just because they don’t contain added sugar doesn’t make them healthy. You can also find added sugar substitutes in these products.
6. Increase your protein intake
- Eggs
- Turkey bacon
- Nut butter
- Black beans
- Greek yogurt
- Protein powder
7. Try to avoid drinking your calories
Calories in drinks add up quickly. Even fruit, when turned into fruit juice and stripped of its fiber, can cause blood sugar spikes and lead to weight gain. A specialty coffee drink from your favorite store on your way to work each morning can also be a culprit due to the many calories it may come with.
Beer is also full of carbohydrates and calories, and alcohol, in general, is not a friend of weight loss, as it can encourage overeating and lead to the accumulation of fatty liver and visceral fat
8. Get rid of the “diet mentality”
Often when you have the mindset that you are on a “diet” it can make it harder to stick to it. While fad diets can be instantly gratifying because you can lose weight quickly, it rarely lasts and you’re back to square one. You will set yourself up for success when you understand that losing and maintaining a healthy weight is a complete lifestyle change and can take several months.
9. Stay moderately active
Incorporating an exercise routine in addition to eating healthy foods and staying hydrated will ensure you maintain a calorie deficit, resulting in weight loss. To keep it fun, try to mix it up, as exercise can be more enjoyable than doing something you enjoy. In addition to a consistent exercise routine, you can also make small changes that can make a big difference such as:
- Taking the stairs
- Parking further away
- 15-minute lunchtime workout
10. Stay hydrated
Water is essential for many bodily functions, and drinking more water is one of the best commitments you can make to your weight loss plan. There is direct link between hydration and the body’s fat breakdown process. If you drink more water before a meal, you are likely to consume fewer calories, helping to create a calorie deficit that encourages weight loss. The recommended daily intake is about 15.5 cups (3.7 liters) of fluid per day for men and about 11.5 cups (2.7 liters) of fluid per day for women.
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