Maintaining a healthy weight can get more difficult with age. Aging women especially find it difficult to lose weight due to hormonal changes caused by menopause. Other factors that can make it harder to lose weight as you get older include changes in metabolism, reduced muscle mass, lower activity levels, consuming more calories than needed, etc. Even though it can be more difficult to manage your weight as you age, it’s not impossible, especially if you incorporate the right healthy habits and lifestyle changes. Here are some tips for successful weight loss for women over 50 that can help:
1. Set Realistic Goals
One of the best tips for weight loss for women over 50 is to set realistic, sustainable goals. You don’t want to try to lose too much weight too quickly or push yourself too hard to reach an unrealistic goal. Not reaching an ambitious goal can make you feel discouraged, and you’re less likely to stick to your weight loss routine if you’re not seeing the results you’re hoping for right away. Instead, set smaller, more realistic goals that you can hit along the way. These goals should be S.M.A.R.T.: specific, measurable, attainable, realistic, and time-bound.
2. Eat More Protein
Aging often leads to a loss in muscle mass. This is partially due to a lack of physical activity but is also caused by inadequate protein intake. The daily routine for weight loss for women over 50 should include high-quality protein sources such as eggs and lean meats. You may also need to take protein supplements to ensure you get your daily recommended amount. A diet higher in protein is associated with less muscle loss, which can in turn aid in weight loss.
3. Get Quality Sleep
A great tip for weight loss for women over 50 is to prioritize sleep. Research shows a strong link between sleep deprivation and weight gain. A lack of sleep may affect your body’s ability to regulate appetite and hunger hormones, and studies show that sleep deprivation leads to higher caloric intake. To get a good night’s sleep, try to follow a regular sleep schedule, avoid caffeine and alcohol before bed, and create a quiet, dark sleep environment.
4. Focus on Strength Training
By age 50, most women have lost around 10 percent of their muscle mass. This change in muscle mass affects how your body burns calories. Muscle is more metabolically active than fat, which means it burns more calories. Having more muscle causes you to burn more calories, even while sitting. Strength training exercises such as lifting weights can build muscle to help your body burn more calories and fat. Aim for two to three strength training workouts per week.
5. Stay Hydrated
Staying hydrated is essential for everyone, but it becomes even more important during weight loss for women over 50. Dehydration can have a number of effects on your health, ranging from faster aging to a higher risk of chronic disease to difficulty maintaining a healthy weight. When you drink water, your body undergoes thermogenesis to bring it up to body temperature. This process requires energy, which means you’re burning calories and boosting your metabolism simply by drinking water. It’s typically recommended to drink around eight glasses of water per day and eat foods with high water content.
6. Eat Mindfully
Mindful eating can make a huge difference in weight loss for women over 50. It’s common for people to do other things while eating, such as watching television, talking on the phone, etc. Focusing on something else while eating can easily lead to overeating. You are less likely to notice when you feel full and may continue to eat more food than you need. Try practicing mindful eating by concentrating on the food as you eat and how you feel throughout your meal so you can recognize when you are full.
7. Check Your Medications
Some medications may cause weight gain. A study found that more than 20 percent of American adults take at least one medication that causes weight gain. The most common of these include beta-blockers, diabetes drugs, hormones, steroids, and antidepressants. If you’re finding it difficult to lose weight as a woman over 50, you may need to check your medications to see if they are contributing to the problem. Talk to your healthcare provider or pharmacist about whether any drugs you’re taking cause weight gain and if there are any alternatives.
More Weight Loss Tips
Following these tips for weight loss for women over 50 can help you reach your goals more effectively. You may also benefit from additional changes to your diet, exercise routine, or medication and supplement regimen. Check out this guide on how to lose weight to learn more about diet, mediations, and alternatives to empower you to successfully reach your weight loss goals.
