Losing weight after 50 and menopause can seem challenging, but it is definitely possible with some key lifestyle changes. As we age, our metabolism slows down, making weight loss more difficult. However, adjusting your diet, activity levels, and mindset around aging can help you successfully slim down.
Here are some tips to help you lose weight after 50 and menopause:
Adjust Your Diet
- Cut back on calories - You likely don't need as many calories as you did in your younger years since metabolism slows with age. Reduce daily calories by 300-500 per day.
- Eat more protein and fiber - Getting adequate protein and fiber keeps you feeling full longer. Good sources are lean meats, beans, lentils, and veggies.
- Reduce processed carbs - Limit foods like white bread, pastries, and other refined grains. Not only are they low in nutrients, they promote fat storage.
- Stay hydrated - Drinking adequate water supports weight loss. Aim for 64 ounces per day minimum.
Incorporate Regular Exercise
- Do 150-300 minutes per week of moderate cardio like walking or cycling. This aids calorie deficit needed for weight loss.
- Perform strength training 2-3 times per week. Building muscle boosts metabolism to help burn more calories around the clock.
- Try HIIT workouts 2 days per week. The intense intervals rev up metabolism and afterburn.
Support Healthy Hormones
- Managing stress is key as high cortisol encourages fat storage. Practice meditation, yoga, etc.
- Ensure adequate sleep. Poor sleep disrupts hormone function and increases hunger signaling.
- Ask your doctor to check hormone levels including estrogen, progesterone, testosterone and thyroid to see if supplementation can aid weight loss efforts. The experts at Hormone Harmony Clinic specialize in customized bioidentical hormone therapy to help patients overcome weight loss resistance related to hormonal imbalance.
Additional Tips
- Get accountability from a friend, coach or weight loss group. Social support helps motivation.
- Weigh yourself weekly to stay on track but don't obsess over the number. Progress pics and measurements also help.
- Set reasonable weight loss goals of 1-2 pounds per week. Slow and steady wins the race!
- Track calories and activity in a food journal app. This awareness supports mindful decisions.
- Manage stress through relaxing activities. High cortisol drives excess fat storage, particularly around the midsection.
- Get quality sleep. Lack of sufficient sleep alters hunger signaling which can sabotage weight loss efforts.
The key is choosing sustainable, healthy habits you can maintain long-term. Be patient and kind with yourself on the journey. While menopause and aging presents new challenges, know that you absolutely can achieve a healthy physique after 50 with consistency and commitment to the smart strategies outlined above. Supporting healthy hormones is also key to overcoming weight loss resistance.
Contact Hormone Harmony Clinic to learn more about our individualized programs to help patients get in their best shape yet after 50!
