Research suggests that during menopause, women, on average, gain between 5 and 7 kg of extra weight. The reason is hormonal changes that provoke insulin sensitivity, as well as cravings for fast carbohydrates. The increase in cortisol levels also plays a role.
How to eat right to lose weight quickly after 50? What foods can be eaten and which ones are not recommended? Do I need to play sports to lose weight – and what exercises help to remove fat from the abdomen and sides?
How to eat to lose weight?
Weight loss strategies for women and men are largely similar – you need to cut down on food while increasing your level of physical activity. However, at the hormonal level, there are several differences. First, high testosterone levels help men burn fat faster.
In addition, many women (especially those aged 50-55 years after menopause) experience an increase in cortisol levels. This hormone increases the release of glucose into the blood – which causes cravings for fast carbohydrates, and also slows down metabolism and makes it difficult to lose weight.
It is also important that women have higher levels of the hormone leptin, which is responsible for appetite. Ultimately, girls find it harder to keep their metabolism going while dieting—in other words, trying to lose weight by drastically cutting back on food will only hurt.
How to lose weight for a woman after 50?
A decrease in estrogen levels is one of the key changes that occur with the female body after menopause. Menopause changes the body’s response to insulin, reducing its ability to influence blood sugar levels while increasing the percentage of energy stored in fat.
In turn, high levels of the stress hormone cortisol affect the accumulation of fat in the abdomen and flanks. In order for a woman after 50-55 years to lose weight quickly, it is necessary first of all to monitor the level of stress – for example, with the help of yoga and meditation.
Studies show that regular exercise not only helps to lose weight, but also normalizes hormonal levels, in a complex way affecting weight loss. In particular, the development of muscles improves the processes of using insulin, making it easier to control nutrition.
Nutrition rules for fast weight loss
Let us recall once again that strict mono-diets, which imply a sharp reduction in caloric intake, harm the metabolism. One reason is high levels of the hormone leptin, which controls hunger and satiety. In an attempt to lose weight with a strict diet, women experience a much stronger feeling of hunger.
We are talking not only about buckwheat, kefir, apple diets, but also about any diet with a daily calorie restriction of more than 15-20%. Although such diets can be effective for losing weight in the short term, the weight lost often returns.
1. Give up sweets
Since the female body is extremely sensitive to carbohydrates (quickly sending the excess to fat depots), weight loss nutrition should begin with the rejection of sugar, sweets and starchy foods. Violations of insulin production lead to diabetes mellitus and associated weight gain.
2. Watch the quality of fats
Experts recommend replacing animal fats with healthy vegetable oils such as olive oil, canola oil, and coconut oil, while limiting the consumption of sunflower oil and margarine. Sunflower oil breaks the balance of omega-3 and omega-6, while margarine contains trans fats.
3. Get more magnesium
According to the WHO (World Health Organization), only 25% of people get enough magnesium in their daily diet. The deficiency of this mineral, in turn, leads to disturbances in the energy metabolism of the body, indirectly leading to weight gain.
4. Eat More Fiber
Foods containing fiber usually contain a variety of vitamins and minerals needed for metabolism. Doctors recommend including in the diet for weight loss not only a variety of vegetables, but also 1-2 fruits per day.
Menu for weight loss
The best diet for weight loss is to review your eating habits, avoid unhealthy foods and constantly switch to healthy ones. At the same time, the weight loss menu should be based on the food that you can eat every day – and not just on a modest set of monotonous products.
Breakfast is a meal that gives a long-term feeling of satiety and energy for the first half of the day
- Products for weight loss: chicken eggs in various variations, low-fat cottage cheese or cheese, oatmeal. Be sure to eat 1-2 small fruits for breakfast. Nuts, chia seeds and avocados will also help to satisfy hunger for a long time. Coffee or tea without sugar.
- What to avoid: cookies, sweet yogurts, pastries, white bread with jam and butter, and instant cereals with sugar. Whole-grain toast is acceptable but in small quantities. It is also advised to consume sausages in extremely limited quantities.
Lunch is the main calorie meal
- Products for weight loss: all kinds of whole grains ( green buckwheat, quinoa, bulgur, spelt, lentils, brown rice ), vegetables in various variations, lean meat, and fish. Try to cook with a small amount of vegetable oil, do not use sauces and dressings (mayonnaise, sweet and sour sauce, ketchup).
- Avoid Mashed potatoes, macaroni, and cheese, and deep-fried chicken.
Afternoon snack – when you feel hungry, but dinner is far away
- Foods for weight loss: a small portion of nuts and natural dried fruits, low-fat yogurt or cheese, and unsweetened fruits. Drinks without sugar.
- What to avoid: cookies, sweets, sweet tea, or coffee. Chocolate – exceptionally dark and in small quantities.
Dinner – minimum carbohydrates and maximum proteins
- Weight loss products: lean meat, fish, dried mushrooms, and other protein-rich foods. Get in the habit of eating a big fresh vegetable salad dressed with a little olive oil. Vegetable stews, vegetable soups, and other vegetable dishes are also suitable.
- What to avoid: lasagna, pizza, potato pies, potato casserole. Completely eliminate any desserts and sweets for dinner.
The best diet for women
Studies show that diets that limit the intake of carbohydrates in the diet are most effective for weight loss – ranging from a no-carb (or keto) diet to a low-carb diet. Proper weight loss for women is always based on the rejection of carbohydrates with a high glycemic index.
Calorie control is also important – however, nutritionists do not recommend reducing the daily calorie intake by more than 15-20%. In other words, if on average women need 2000 kcal, then for weight loss the diet should contain 1600-1800 kcal.
In addition, to restore the body’s sensitivity to insulin and leptin, it is necessary to regularly engage in aerobic and cardio training – in particular, maintaining a high level of activity throughout the day. For example, experts recommend taking at least 8,000 to 9,000 steps daily.
The weight loss strategy for women is based on limiting the diet of carbohydrates with a high glycemic index and on regular aerobic and cardio workouts. At the same time, experts recommend women over 50 to do yoga to normalize cortisol levels.