Hello and welcome back to part 2 of the article “Weight Loss Over 50 For Women”.

In Weight Loss Over 50 For Women Part 1, we looked at:

• What exercise is great for weight loss.
• The advantages of getting involved with others on your weight loss journey.
• Dietary alternatives to aid in weight loss.

In this article we are going to expand a little further on strategies that can be very beneficial to anyone looking to reduce their body weight in a healthy and controlled manner.

Increase your protein intake

When we look at our daily intake of food it is very important to see that we are eating enough protein rich foods. This is not only important for weight loss but is also critical for reducing and to some degree reversing age related muscle loss.

Eating a protein rich diet at 50 and beyond with some form of resistance/strength training will be a great advantage in the ability to stay active and strong, burn more calories with the beneficial result of losing excessive calories stored as body fat. Foods such as eggs, almonds, chicken, yogurt, lentils, fish and pumpkin seeds are all great sources of protein and can be great to add to any meal.

Be more active, move more and sit less

If your goal is to reduce your body fat then it is very important to burn more calories than you consume in your diet. This is why being more active as part of your daily routine will really help you in reducing body fat.

If you do find yourself sitting for long periods of time, you could set an alarm every hour to remind you to get up and move around, this will burn more calories and thus reduce body fat by increasing calorie expenditure. A great way to be more active is to track your steps per day with a pedometer or invest in a something a bit more technical like a Fitbit which can be a great way to monitor your activity levels and will give you a rough idea how many calories you are burning per day.

Reduce processed and convenience food intake

Eating foods such as take aways, highly processed and high sugar content foods regularly may taste great but unfortunately are not so good when trying to lose body fat. These types of food predominantly are very high in calories and low in essential nutrients like, protein, fiber, vitamins and minerals. This means you have to eat a lot more calories to gain the same nutrition that are in high nutritional foods.

Reducing convenience and highly processed foods and replacing with nutritious, nutrient-dense whole foods really is a great way to lose weight.

Find an activity you really enjoy

Finding and exercise routine or program that you can stick with long term can be tricky so it is important that you spend a bit of time looking for something you really enjoy. There are so many activities, classes, gyms and exercise routines that it can be a little daunting at times. However, most places and classes offer try before you buy packages and it is well worth taking advantage of these and finding something that is a good fit with what you are trying to achieve and that you really enjoy.

The simple fact that you enjoy going and look forward to attending an activity will be a great advantage when it comes to sticking to an exercise routine and making consistent fitness gains and achieving weight loss targets.

Stay hydrated and healthy

Hydration is very important and staying well hydrated with the right kinds of beverage is just as important. Sweetened drinks such as soda, fizzy drinks, sports drinks, coffee and pre-made smoothies can be full of added sugar, calories and artificial sweeteners.

Drinking highly sweetened beverages containing things such as high- fructose corn syrup has a high correlation with not only weight gain but also heart disease, obesity, diabetes and fatty liver disease. By substituting sugary and sweetened drinks with healthier options such as water, herbal teas and home made drinks such as pure fruit juice and water, mint tea and fresh ginger and lemon drinks can make sure the body is fully hydrated and reduce any excess in unwanted calories, chemicals and sugar.

Be more mindful of what you are eating

Becoming more aware of what you are eating can be a simple but effective way to improve your relationship with food and therefore limit excessive calorie intake and weight gain.

The more conscious and mindful of your eating patterns and the foods you are eating gives you a better understanding of when you are hungry, what foods make you feel full and what foods leave you wanting more. This is also great for noticing how the foods you are eating are impacting on how you feel, your moods and the effect it has on your body.

Eating slowly, paying attention to how your food smells and tastes with each bite and being aware of how you feel after you eat are simple but effective ways to becoming more aware of what you are eating.

Talk to a health care professional

If you are struggling with weight loss and you are following an active lifestyle with good eating habits it might be worth talking to a health care professional. Conditions such as hypothyroidism and polycystic ovarian syndrome can interfere with weight loss and may be need to be ruled out through testing and if present can be discussed and treatments advised.

Seek advice from a dietitian

Knowing what to eat and when can be confusing and finding an eating pattern that promotes weight loss and nourishes your body can feel like an uphill struggle at times. This is where talking to a dietitian may be valuable.

Consulting with a registered dietitian can be one of the best ways to lose excessive body fat without having to follow excessively strict diets and avoid the many fad diets that can waste both your time and your money. Dietitians also provide great support and knowledge throughout your weigh loss journey and research shows working with one can significantly improve your success rates over time to reach your weight loss goals.

To sum up

Although it may seem that weight loss can become more difficult as we age, there are many evidence based strategies that can help you achieve your health and fat loss goals at 50 and beyond.

Reducing sugar and processed food intake, including strength training in your fitness routine, eating more protein, cooking your own meals at home and following a whole food based diet are just a few of the ways you can take control and improve your overall health and reduce excessive body fat.

Try out the above suggestions and add them one by one into your daily routine and you will be surprised by how quickly and easily weight loss after 50 can be.

Team Thomas