Women of this age tend to be less active and eat more calories than their body needs, says the Academy of Nutrition and Dietetics. To make a swing in the other direction, you need to find a calorie-controlled plan that is filled with nutrient-rich foods and suits your taste buds. Even though these plans are not specially designed for weight loss, they promote the consumption of whole, natural foods and can help you get leaner. The key is to control your daily calorie intake.
Getting a little more protein in your diet may be the way to go when you're trying to lose weight , according to a December research paper published in the International Journal of Obesity. This nutrient has a higher thermic effect than carbs and fats, meaning that your body uses more energy to digest it.
Furthermore, protein helps preserves lean mass and keeps your metabolism up while suppressing appetite. The best diet for women over 50 could be one that's high in protein and low or moderate in carbs. Make sure your daily meals include fish, lean meat, poultry, legumes and other protein-rich foods. Low-fat dairy and eggs are a good option too. Examples of weight loss programs that are high in protein include Weight Watchers — with 26 percent of calories from protein, the Atkins Diet — with 29 percent of calories from protein and the South Beach Diet — with 30 percent of calories from protein.
These diet plans may not be safe for everyone, so consult your doctor before getting started. If you're not a fan of meat, you may do better on a weight loss program that emphasizes fruits and vegetables. A September study published in the Journal of the Academy of Nutrition and Dietetics found that women over 50 were more successful at keeping the weight off when they followed diets that were rich in fruits and vegetables while limiting meat and cheese.
Good weight loss programs with an emphasis on fruits and veggies that might help women over 50 lose weight include the DASH diet, the Mediterranean diet and the Mayo Clinic diet. In fact, these eating plans are suitable for all ages as they promote overall health and supply your body with the nutrients needed to function optimally.
The Mediterranean diet , for example, has been linked to lower rates of heart disease and overall mortality. If you weigh pounds, for instance, you would need at least 63 grams of protein a day. Ewoldt says that as women age, they absorb fewer nutrients from their food. One key nutrient they may not be absorbing enough of is vitamin B, which is essential for maintaining both healthy red blood cells and brain function.
While the recommended daily intake of vitamin B for women over 50 is 2. There is a problem with information submitted for this request. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID, plus expertise on managing health. Error Email field is required. Error Include a valid email address.
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This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references What is osteoporosis? International Osteoporosis Foundation. Roser also recommends a balanced workout routine that includes cardio and strength training, as well as rest days and outdoor activity.
Remember, HIIT workouts don't have to be high-impact. You can get an effective interval workout with low-impact activities that don't exacerbate any bone or joint conditions or pain you may have. In addition to a structured workout or large chunk of physical activity such as a 3-mile walk, you can add small amounts of movement throughout your day to boost your overall calorie expenditure, which will help with weight loss over time. As with fitness, it's important to remember that nutrition for women over 50 is highly individual.
You may and probably do have different nutrient needs than your sister, best friend or colleague, even if those people are around the same age as you. It's always best to work with a healthcare professional or dietitian who can help you plan a nutrition regimen that meets all of your goals.
A number of nutrient needs change as women get older, especially once they go through menopause, Mezzancello says. For example, "Women who have reached menopause don't need as much iron as they used to, because they no longer lose blood through menstruation," she says, adding that the recommended daily allowance RDA drops from 18 milligrams to 8 milligrams per day. Because the risk of cardiovascular disease, diabetes and weight gain rises after menopause, choosing a nutrient-rich — but less-caloric — diet is helpful, Mezzancello says, and women over 50 should focus on incorporating healthy fats , lean protein, low-fat dairy or dairy alternatives and plenty of fruits and vegetables.
Hitting these nutrient targets every day helps your body run its various systems optimally and can contribute to weight loss by keeping your bones and joints healthy, boosting your energy levels, maintaining a good mood and ensuring that you generally feel healthy and energetic. Menopausal and post-menopausal women can make a few easy changes to their diets that may help with weight loss, Mezzancello says.
Two of the easiest ways to lose weight? Eat protein with every meal and minimize processed foods. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. Less than 10 percent of your daily calories should come from added sugar, per the Dietary Guidelines for Americans.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals! Women who are approaching menopause or are post-menopausal should talk to their doctor about supplements.
Supplementation should be highly specific, as there's risk of nutrient toxicity consuming too much of a certain nutrient , Mezzancello says. For instance, excess calcium can raise the risk of heart attack in some people, and in others, excess vitamin D may harm the kidneys, she says.
Are Supplements Safe? There's also the risk of poor product selection because the supplement industry isn't tightly controlled or regulated — manufacturers themselves are responsible for labeling their products, which can result in low-quality or mislabeled supplement products. These may be more harmful than helpful, or they may not do anything at all and thus are a waste of money.
Your doctor or registered dietitian can help you choose high-quality products for your specific needs. Remember that your workouts and menopause diet aren't the only two tickets to weight-loss success after age You must be kind to your body, too. Give yourself time to recover in between workouts, and accelerate recovery with tactics like stretching and foam-rolling after every session.
And let's not forget about sleep: Without it, the chance that you'll actually want to work out and ignore cravings for chocolate muffins is slim. Sleep facilitates muscle repair and allows your brain to rest and recuperate, effectively increasing your chance of weight loss in the following ways:. If you're a woman over 50 looking to lose weight, you may feel frustrated, flustered and frankly flabbergasted.
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