As women approach or pass through the menopause it can be frustrating that it seems to become harder to lose weight or maintain their current weight. This can be for a number of reasons however, due to a decrease in the production of estrogen(the body’s hormone which is important in managing weight) it can be a lot harder than when you were in your 20s 30s or 40s.
This can then have a knock on effect with the gaining of a few extra ponds of body fat, not really knowing how to regulate a healthy balance of food intake and exercise and how to stay healthy as you age for yourself and family.
Due to this major hormonal shift and it’s knock on effect women over 50 require a change in approach to nutrition, fitness, sleep and recovery. This is why we have decided at Team Thomas to tell you about our best way to lose weight over 50 for women.
Exercise is important at any age however as women reach their 40s and 50s bone and muscle mass do decrease naturally, which means the body needs a little help in reducing this loss and keep itself as strong as it can. This is where exercise is important as it slows down this decrease and keeps the body strong and healthy as you age.
So exercise is good for you, however it isn’t quite that simple as we age, we do have to take certain things into consideration.
- Underlying medical conditions that may restrict you from taking part in certain exercises.
- A structured exercise routine tailored to your individual needs.
- Expert guidance to make sure we are gaining maximum benefits from the exercise being undertaken.
As a quick check list if you are in any doubt regarding the exercise you want to do, consult your doctor, then ask a qualified and experienced fitness provider for a routine that is suitable to you and then start slow and steady to build up your fitness and confidence with a fully trained fitness instructor.
This leads us on to our next question;
What exercise should I do?
There are many types of exercise that are beneficial as you age and my advice would be, do your research and chose something that you think you will enjoy. A lot of fitness providers offer free try before you buy offers which is great as you can try a variety of different activities before you commit to just one or two.
Some activity suggestions would be;
- Low impact aerobic activity such as walking, dancing or cycling
- Strength training using resistance bands or weights
- Higher impact activities include running, jumping may be taking up a sport like tennis
- An outdoor fitness class which incorporated a variety of different activities with high and low impact variations.
Learn and enjoy strength training
For weight loss especially as we get older it is important to specifically train to increase your strength.
As we age our muscle mass declines and this predominantlty starts around the age of 50. This has a knock on effect of slowing down your metabolism and leading to weight gain. The effects of this muscle loss, estimated at 1-2% per year and a subsequent loss in muscle strength by 1.5-5% per year needs to be addressed and this is where a strength training comes in.
Muscle strengthening exercises help slow down this muscle and strength loss and can be a great help in preventing age related weight gain. Combine this with a health diet and you are well on your way to maintaining a healthy body as we age.
Team up when exercising
Introducing a new fitness class or healthy eating pattern can be challenging especially on your own without any help or support from the people around you. This is when having a team of like-minded and supportive people that you are in contact with can be a massive bonus. Joining a group that has experience in what you are trying to achieve, will answer any questions you may have or just being there when things get a bit tricky is a great help and will give you a much better chance at sticking to your plan and achieving your health and wellness goals. This can also have a positive effect of strengthening your commitment to your fitness program and make exercising with your friends more enjoyable.
Working out in a group environment can significantly benefit individuals who don’t really know how to get started on their health journey. Health and fitness professionals who run classes and in addition can work one on one will be able to show you the correct way to exercise, promote healthy weight loss and avoid such pitfalls as injuries. This in turn will speed up the time it takes to achieve your goals and keep you motivated as you see and feel the progress you are making.
This is where classes such as those run by Team Thomas can be a great tool in having fun, getting fitter and being safe in the knowledge that we will be with you every step of the way.
Eat more fruit and vegetables
Fruit and vegetables are packed with vitamins, minerals and essential nutrients that are vital to our health at any age. The great thing is adding them to our daily intake of food and reducing more proccessed alternatives couldn’t be easier, and the great news is the evidence below shows it is a simple and effective way to reduce excessive body fat.
- A review of 10 studies found that for every daily serving increase of vegetables was associated with a 0.36 cm waist circumference reduction in women.
- In a study of 26,340 men and women aged 35-65 associated eating fruit and vegetables with lower body weight, a reduced body fat percentage and a reduced waist circumference.
When you combine an increase in eating whole foods such as fruit and vegetables, nuts, seeds, fish, grains and high quality meats your body is going to get the nutrients it needs to thrive. Studies have shown that whole food based diets with or without meat have a strong correlation to weight loss.
To sum up
It may seem that loosing weight can become more difficult as we age but there are many evidence based strategies that can help us achieve and maintain a healthy body weight at 50 and beyond. Try to implement some or all of the above and see for yourself which are most effective for you.
For more info read: Weight Loss Over 50 for Women Part 2
Team Thomas
