Top Tips to Help Women Lose Weight After 50
You've worked hard your whole life to find a balance between exercise and eating that works for you. Then you turned 50, and everything started to change (it's unfair!). After 50 and menopause, women can find it harder to lose weight and keep weight off. There are a few key reasons why this happens. Understanding them and the ways to counteract their effects can help you to maintain your healthy weight all your life.
If you are experiencing weight gain and aren't sure about why, visit your doctor to discuss your situation and get professional advice. Here is a list of some of the key causes and what you can do about them:
What happened to your parents as they aged? If they put on or carried extra weight you may be prone to do the same. Important to know, but not a lot we can do to change genetics. You can help to counter act them by focusing on the other factors listed below, so read on!
2) Reduction in Estrogen Due to Menopause
Loss of estrogen can have many effects on your body, including lowering your metabolic rate so you burn less calories, and causing your body to store more fat; this is where aerobic exercise comes in. You should do some form of exercise every day for at least 30 minutes. This can be more strenuous exercise like running, cycling or playing tennis, but it can also be lower impact aerobic exercise such as power walking or swimming. Get out there every day; even if you have days that you go to the gym, you should do something on the "off days." Also, if you are gaining weight quickly, see your doctor to make sure you aren't having a problem with your thyroid.
3) Loss of Muscle Mass
As we age muscle decreases and fat increases (we know!), this also decreases the rate at which your body uses up calories. Remember muscle burns fat. Adding strength training exercise to build up your muscle is critical to helping your body maintain a healthy weight. This could be weight lifting, but that's not the only form of strength training that works...you could also try yoga.
4) Lifestyle Changes
As we get older, there can be a tendency to exercise less or not at all. This is exactly the wrong reaction to have. Even simple, moderate exercise each day can have a big impact on maintaining weight. It is equally important to eat healthy; including limiting fat in your diet and increasing carbohydrates from fruits and vegetables. Limiting sugar (which can sneak up on you through things like beverages) and alcohol is also important. Watch the number of calories you take in each day. It may be that you need less calories than you did years before. Be sure to get enough sleep too; many studies have shown that a lack of sleep can cause you to snack more.
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