Weight issues have become a major concern in America, including the Pacific Northwest where as a personal trainer I have helped many people to lose weight and get into shape. In fact, the Centers for Disease Control and Prevention, reports that nearly 71 percent of adults in the country over the age of 20 are either considered overweight or obese. The good news is that the extra pounds don’t have to be a life sentence, there are things you can do to lose weight, even when you are over 50.
Once you reach about the age of 50, your metabolism slows down some and you begin to lose a little muscle mass each year. But that doesn’t mean you have to take a weight gain or be stuck unable to lose weight, it just means you need to know how to go about losing weight now that you are over 50.
Here are some weight loss tips for women over 50 that you must know:
Stop skipping breakfast. You are not saving calories, because you are likely consuming more later in the day to make up for it. But you need the energy from breakfast. It really is an important meal to get in every day. Opt for something that has a good source of protein, which will help keep you from getting hungry sooner.
Look at your plate differently now that you are over 50. When you load it up with food, fill half of it with fruits and vegetables. Yes, half of your plate should be filled with nutritious fruits and vegetables. The rest can come from things such as lean protein sources and whole grains.
It’s time to up your fiber game. Getting plenty of fiber is a great way to help stave off hunger and to help you lose weight. It is recommended that you get around 30 grams of fiber per day. Start focusing on getting 30 grams per day and you will likely start losing some weight when you consistently hit that mark. Fiber is only found in plant-based foods, so aiming for the 30 grams or more will keep you eating lots of fruits, vegetables, and whole grains.
Keep tabs on how often you are eating food out of the house. The food in restaurant is typically loaded with sugar, fat, and sodium. Start minimizing the number of times per week and month that you dine out, opting instead for home cooked whole foods meals.
Change your snacks. Some snacks, such as nuts, seeds, and fruit, will keep you feeling energized and give you nutrition. Other snacks, such as chips, cookies, and candies, will do just the opposite.
Swap out your fats. Give your body the healthy fats, such as avocado, nuts, and seeds, and get rid of or greatly limit the ones that are unhealthy, such as trans fats and saturated fats. Trans fats are found in processed cookies, crackers, and snacks, while saturated fats comes from animal products.
Aim to lose about 1-2 pounds per week and not more than that so you are losing it safely. Also, along with your dietary changes, add in a regular exercise program that includes cardio and strength training. Stay committed and you will lose the weight!