Let’s just preface this by saying that age is, in fact, just a number, and while that number may impact the rate at which you get fit, it does not throw out the possibility altogether. Women over 50 can lose weight and are encouraged to do so for a better quality of life. However, figuring out how to start can be tricky.
Indeed, losing weight after hitting 50 can be more challenging. Health conditions, menopause, and one’s dwindling metabolic rate play huge roles in why this is so. Additionally, lower levels of estrogen in the body also contribute to this, given that it promotes muscle mass, on which the ability to burn calories is dependent. However, when all is said and done, these proven weight loss tips for women over 50 should be the perfect way to step into 2023.
Table of Contents
- Make healthy living a priority
- Set realistic, measurable goals
- Incorporate movement and exercise
- Watch your portion size
- Get rid of distractions while eating
- Don’t skip meals
- Follow a balanced meal plan
- Say yes to healthy snacking
- Stay hydrated
- Make sure you’re sleeping well
- Keep your stress levels in check
- Track your progress
- Schedule routine check-ups
- Stay consistent
1. Make healthy living a priority
The ability to prioritize healthy living as one of your primary goals will be crucial to the process. This will inculcate a sense of discipline into your life which will be key in helping you work toward losing weight. You must also remember that the ultimate target is the ability to lead a healthy lifestyle, as opposed to weight loss alone. The former invites longevity, while the latter may lead you to be discouraged when results are not immediate.
2. Set realistic, measurable goals
You cannot expect to lose an exorbitant amount of weight in a short period of time. Not only is that unrealistic, but it is also incredibly harmful to your body and your mental health. You can start small and build your way up, depending on the specifics pertaining to your body. However, showing yourself kindness throughout the process is vital as well.
3. Incorporate movement and exercise
Embrace strength training and cardio. Not only will these improve your stamina and overall health, but you will also begin to notice a change in your day-to-day interactions with the world around you. If you’re unsure about where to start, you are encouraged to hire a personal trainer or enroll yourself in online classes that serve as a guiding light.
4. Watch your portion size
It can be incredibly easy to overeat. Watch your portion size by measuring everything when you cook, or by switching to smaller plates that ensure you eat lesser than you normally would.
5. Get rid of distractions while eating
You may love to put on an episode of your favorite show while you eat, but all this does is distract you, leading you to munch on your food swiftly and mindlessly. Showing a fair deal of thoughtfulness to your intake will go a long way. Chew slowly, and focus on your meal.
6. Don’t skip meals
Not only will you be extremely lethargic in the aftermath, thereby lacking the motivation you need to make positive informed decisions, but you will also make yourself vulnerable to overeating at a later time. Make sure you’re consuming your meals at their allocated time.
7. Follow a balanced meal plan
Fad diets and absurd antics to lose weight end up causing more harm than good. Incorporate a balance of whole foods, protein, and high-fiber food items in your diet instead, while avoiding sugars, refined carbohydrates, and processed food. Use the Healthi app to facilitate your understanding of the same. It gives you a tailor-made meal plan, while also assigning a BITE value to various food items, thereby showing you better, more nutritious options. It can also track what you eat, thereby helping you maintain a trajectory of your progress.
8. Say yes to healthy snacking
Swap out the snacks that cause bloating and weight gain with those that provide legitimate nutritional value. Incorporate more fruits, vegetables, and nuts as snacks, while also swapping out everyday use products such as regular yogurt for something like Greek yogurt. Furthermore, avoid consuming your family’s leftovers, given that a little can go a long way and every tiny bit adds up.
9. Stay hydrated
While drinking lots of water for replenishment is recommended, using drinks, juices, and alcohol to satiate your thirst is not. You’ll benefit greatly by avoiding liquids that lead to weight gain while providing no nutritional value.
10. Make sure you’re sleeping well
You don’t want a lack of sleep messing with your hormones, which can, in turn, disrupt the regulation of your appetite. In addition to this, you also don’t want sleep deprivation impacting your energy levels, which will make it extremely difficult for you to set yourself up for success with positive, informed decisions.
11. Keep your stress levels in check
Stress can lead to emotional eating, which can cause weight gain. Try to meditate, or incorporate some yoga – whichever you prefer and enjoy – into your daily routine. You can also pen down your thought to release any tension you may be experiencing.
12. Track your progress
Tracking your progress is another proven weight loss tip, that allows you to create a map of your fitness journey, thereby identifying areas that need work. The Healthi app can double as your personal food journal and progress tracker, wherein you can add details related to your intake, calorie count, emotional responses throughout the journey, and daily activity.
13. Schedule routine check-ups
Do not forget that professional check-ups are always important. Make sure you’re seeing a professional based on a schedule that allows you to take notice of your progress, and how these changes are impacting your overall well-being.
14. Stay consistent
All of this can sound intimidating, but it is well within your reach. Keep at it, even when it seems like nothing is working. The results may be slow, and that’s okay – they are also inevitable.
If you’ve made it this far, there is no doubt that you’re ready to trigger an advantageous change in your life. Begin your journey understanding that you’re in it for the long haul, and reap the benefits of your patience and discipline over the course of 2023 with these proven weight loss tips.