After 50, the body changes. Menopause causes a hormonal change that can affect appetite and fat distribution. It is not uncommon to gain a few extra pounds, especially around the stomach.
But don’t panic, it is possible to lose weight after 50, provided you adopt a balanced diet. You should also do regular physical activity. Here are some tips to help you lose weight healthily, without making the mistake of cutting fat from your diet.
Diet: fats essential to our body
Fats, or lipids, are essential nutrients for our body and our diet. They participate in the structure and functioning of cell membranes and in the synthesis of hormones. Fats also regulate body temperature, protect organs and transport fat-soluble vitamins. They are at the same time an important source of energy, especially during prolonged exercise.
Fats are not all equal depending on the diet adopted. There are saturated fats, present mainly in products of animal origin (meat, butter, cheese, etc.). There are also unsaturated fats, present mainly in products of plant origin (olive oil, nuts, avocado, etc.).
As for saturated fats, they tend to increase blood cholesterol levels. This drastically increases the risk of cardiovascular diseases. Rather, unsaturated fats have a beneficial effect on cardiovascular health and weight control. It is therefore important to choose the right fats for our diet.
By favoring plant sources and limiting animal sources, we can consume good quality fats. The World Health Organization (WHO) recommends that fat should provide between 20 and 35% of the total daily energy in our diet.
Follow a high-fat diet to lose weight after 50
To lose weight after 50, you must adopt a diet that favors good fats and limits their quantity. Fats are essential for the proper functioning of the body, but not all of them are beneficial.
Vegetable oils rich in omega-3 are your friend. They have an anti-inflammatory effect and promote fat burning. Canola, walnut, or flaxseed oil are good options for your diet. Use them to season your salads or steamed vegetables, but don’t heat them.
Oily fish is another source of omega-3, but also of protein. Protein increases the feeling of satiety and stimulates metabolism. Salmon, mackerel, herring or sardines should be included in your diet at least twice a week. You can accompany your fish with a portion of brown rice or quinoa. They are sources of complex carbohydrates and fiber.
There are also oilseeds which are very nutritious foods. They provide unsaturated fats, vegetable proteins, fiber, minerals and antioxidants. Oilseeds also help regulate blood sugar levels and reduce appetite. You can eat a handful a day as a snack. It is also practical to add a few pieces to your yogurt or salad in your diet.
Physical activity to practice to lose weight after 50
Losing weight after 50 also requires regular physical activity. Sport, apart from a healthy diet, is beneficial for health, both physical and mental. It helps burn calories, strengthen muscles, preserve bone density, reduce stress and improve mood. It is recommended to do at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
Among the activities suitable for people over 50, there is walking. It is a simple exercise and accessible to everyone. Just walk at a brisk pace for at least 30 minutes a day. During the activity, you must breathe deeply while contracting your abdominals. Walking exercises the entire body, strengthens the heart and prevents osteoporosis. It is very effective when accompanied by a healthy diet.
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