As a woman over 50, you may have completed menopause, gained some weight and noticed a thickening around your abdominal region. The North American Menopause Society indicates that the average 51-year-old woman is finished with the menopause process. With the myriad of hormonal and physical changes brought about during the menopause process, taking care of yourself through proper diet and exercise may help you stay healthy and active for years to come.
Significance
The average woman gains 1 lb each year during the perimenopausal and postmenopausal years, according to a 2001 study published in the journal "Circulation" and led by Lewis H. Kuller. The researchers found that the women who followed a low-fat, reduced-calorie diet and exercised consistently lost weight during and beyond the menopause process, and the women who did not change their diet gained slightly more than 5 lb during the same period. Also significant was the finding that a low-fat diet and exercising regularly helped improve cholesterol levels, blood pressure and blood sugar readings.
Diet
Reduce your calories and fat content of your diet in order to lose weight after 50. Due to the natural slowing of your metabolic rate and the change in hormone levels, your caloric needs lessen over time. After 50, your calorie needs are 1,600 calories if you lead a sedentary lifestyle, 1,800 for a moderately active lifestyle and up to 2,200 if you are very active, according to the Dietary Guidelines for Americans. Avoid both trans and saturated fats by limiting your consumption of red meat, fried entrees and processed foods. Eat soy yogurt, fruits, vegetables, lean meats, whole grains and fat-free dairy. Use a calorie counter and measure your portion sizes to ensure you are eating within your calorie range.
Abdominal Exercises
Help tone your abdomen by performing abdominal exercises at least three times a week. Start with simple exercises such as lying on your back and lifting and holding your buttocks and hips off the floor for 10 seconds, five times in a row. Get down on your hands and knees and pull your navel and midsection in toward your spine. Hold for five to ten seconds and release. Give your abdominal region a workout while supporting your lower back by lying back on a stability ball and performing both oblique and traditional abdominal crunches.
Considerations
In addition to following a low-calorie, low-fat diet and abdominal exercise program during the postmenopausal years, you must exercise. An article in "The New York Times" indicates menopausal women should find time for a minimum of 30 minutes of aerobic exercise each day, with your final goal being 60 to 90 minutes of daily exercise. Abdominal exercises will strengthen your core muscles and increase lean muscle mass; however, only consistent aerobic exercise will increase your heart rate and burn fat all over your body. When exercising aerobically, focus on both the time and intensity, as the more physical effort your put into your workout, the more fat-burning benefits you will see.
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