Starting Your Weight Loss Journey After 50: Simple and Effective Strategies Along with Proven Tips for Success

Losing Weight After 50: Is It Possible?

As women enter this stage of life filled with changes, numerous questions arise, especially regarding the hormonal shifts typical of menopause. We observe how our bodies (and figures) change, with fat accumulating in various areas, making it challenging to shed those extra pounds. Coinciding with World Menopause Day, health experts from the Women and Menopause Forum, who annually organize an informative congress around this crucial period in a woman's life, provide answers to maintaining a proper diet and managing excess weight.

Why Do We Gain Weight During Menopause?

Weight gain during menopause stems from hormonal changes that cause fat to accumulate, particularly in the abdominal area, where reserves of estrone, a weak estrogen, are stored. This fat is necessary to metabolize estrone and compensates for the loss of estradiol production. While a small amount of fat in this area is normal and inevitable, large deposits can pose health risks, including cardiovascular disease, diabetes, hypertension, and high cholesterol.

A healthy diet and physical exercise are our best allies in limiting fat accumulation in this area.

Dietary Recommendations:

1. Do not skip breakfast: It's the most important meal, providing essential nutrients for better performance.
2. Have smaller, more frequent meals: Eating 5 to 6 times a day helps activate metabolism.
3. Increase fruit intake: Opt for fruits high in potassium to regulate fluid retention.
4. Include vegetables: Consume leafy greens and avoid starchy vegetables with a high glycemic index.
5. Moderate legumes consumption: Combine them with seaweed for added benefits.
6. Reduce dietary fats: Choose vegetable fats over animal fats and saturated fats.
7. Ensure adequate protein intake: About 20-30 grams per main meal to speed up metabolism.
8. Incorporate fish into your diet: Rich in Omega 3 fats, beneficial for health.
9. Include plant-based proteins: Tofu, tempeh, soy are excellent sources.
10. Consume soy products: Soy milk, yogurt, tofu help manage menopausal symptoms.
11. Moderate egg consumption: Eggs are a healthy source of protein.
12. Limit red meat: Opt for lean meats, seafood, and fish instead.
13. Increase fiber intake: Essential for intestinal health and reducing cholesterol levels.
14. Choose low-lactose dairy: Skim dairy products are rich in calcium.
15. Ensure sufficient Vitamin D intake: Sun exposure and fortified foods are sources.
16. Herbal infusions: Rooibos, Valerian, Sage are relaxing and antioxidant-rich.
17. Minimize sugars and simple carbs: Avoid processed foods and reduce salt intake.
18. Use healthy cooking methods: Steam, grill, or bake instead of frying.
19. Incorporate spices and herbs: Turmeric, ginger, cinnamon offer health benefits.
20. Include nuts and seeds: Rich in omegas and help control hunger.

Physical Activity:

Regular exercise is crucial for weight loss and overall health. Aim for 150 minutes of moderate aerobic exercise per week, supplemented with strength training sessions to increase muscle mass and metabolism.

Alcohol Consumption:

Consume alcoholic beverages in moderation, limiting intake to one glass of wine per day, preferably red wine for its antioxidant properties.

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Weight Loss Disclaimer:

The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.