Do you feel the same way as so many women? No sooner have you reached the magic 50 or already exceeded a bit, it goes downhill with the figure. Instead of the previously slender waist now has a thick belly with many life rings in the middle of the body. In my experience, you do not have to put up with it. Lets look at Weight loss tips for women over 50.
Even from the age of 50 it is not too late to tackle the bacon rolls.
Learn how losing 50 is the fastest way to lose weight.
Is losing weight at 50 possible? Why is losing weight with 50 so difficult? There are multiple reasons for this.
Reason # 1 : Lower basal metabolic rate
The basal metabolic rate is the daily activity of your body in absolute rest. It starts at 40. The body switches to conservation and slows down the metabolism. As a result, the basal metabolism gradually decreases over the years. Even at rest, you need less and less energy in the form of calories.
Reason # 2: Less muscle mass
In addition, humans lose muscle mass and use more fat. Starting at 30, the muscle mass decreases by about one percent per year. This is how a big consumer of energy gradually turns out. Because even if the muscles are not active, they consume a lot of energy.
Reason # 3: Less somatropin
The pituitary gland produces less and less somatropin, which degrades body fat.
Reason # 4: Less Hormones
During menopause hormones get out of balance . Hormone production abates. The ovaries produce fewer hormones. Ovulation is becoming rarer and eventually stops. This eliminates another big calorie consumer. Because the body of a woman consumed about 300 kcal per day to generate an ovulation per month. At the same time, there is an excess of estrogen that makes the weight rise. The fat deposits mainly on the stomach.
Who still eats (eats) as before and does not do any sports, will inevitably increase.
So do it differently.
Weight loss tips for women over 50:
Exercise – preferably two to three times a week
East an appropriate diet daily – do not take in more calories than needed.
Sports – consume more calories than usual.
If you have already gained more, you have to do more:
Change your diet in 10 steps and move much more.
Losing weight with 50 is only successful if you burn more calories than you need.
Therefore, do it again and do more sports – preferably two to three times a week.
So you crank up your fat burning again and chase up your metabolism again.
Suitable sports over 50 are:
To go biking
continuous muscle gain
I have the best experience with Nordic walking, cross country skiing and continuous muscle training. Strong muscles increase the metabolic rate. A flat stomach , firm legs as well as a knack-butt are no longer an unfulfilled dream by building muscle. The more muscle you have, the more they consume more calories.
To eliminate the yo-yo effect from the start, you should start to lose weight slowly – and not diet .
Your skin must shrink along with weight loss. Otherwise it only sags limply on your body and your face becomes wrinkled. Therefore, plan to cut only one to two kilos per month.
How to do it in 4 steps:
Make sure your diet is healthy , varied, low in fat and rich in vital substances and fiber.
First, keep a food diary to detect and discard unhealthy foods.
Always mind regular meals to avoid food cravings.
Take at least 4-5 hours between meals to avoid the insulin trap.
Therefore, keep your fingers off of processed foods and cook better yourself. Start with simple recipes from the vegan and Mediterranean cuisine. Buy vegetables and meat directly from the farmer or in a butcher’s shop that buys the meat from the region.
Consume as much as possible
Vegetables (carrots, cauliflower, spinach, green peas, broccoli, beans)
Fruit (apples, oranges, kiwis, bananas and seasonal fruit),
Only eat medium fish (salmon, herring, mackerel), eggs, pasta, bread, vegetable fat, lean meat and whole grains. At least once a week, eat legumes such as peas, greens and beans. Enjoy dairy products such as buttermilk, cheese, quark, natural yogurt every day. Those who suffer from lactose intolerance should rather resort to sheep milk and goat milk products.
Eat little fatty meat, salty snacks, cakes, charcuterie, and sweets.
Drink only a little alcohol, sugary juices and soft drinks and more mineral water and fruit teas.
Avoid white bread, rolls and rolls of light flour and grab dark or whole wheat bread.