As you age, your body's needs change. You begin to lose muscle mass, so if you don't decrease your caloric intake and exercise more, you'll gain weight. Even as your body needs fewer calories, it needs the same amount of vitamins and even more fiber and calcium, so your eating habits must change. The right weight loss program will acknowledge the fact that your diet should be different from a 20-year old's. Although you're not "elderly" yet at 50, it is time to start preparing for your changing body.
Your Doctor's Recommendation
Consult your doctor before you begin a diet and exercise program. If you have or are at risk for chronic diseases such as diabetes or high blood pressure, your doctor may recommend that you follow a specific diet. Menopause causes hormonal changes that cause weight gain, so talk to your doctor about medication or other therapy that may even out the fluctuations and help stabilize your weight.
Nutrisystem
The Nutrisystem program operates on the glycemic index principle, which encourages the consumption of quality carbs that won't make your blood sugar spike and drop -- which is perfect for your diminishing glucose tolerance. The program consists of pre-made meals that are delivered to your door, so there is minimal food preparation involved. The company also offers a Silver plan for women over 65, which caters even more closely to your body's changing needs, and a plan developed specifically for diabetics.
Jenny Craig
Jenny Craig centers offer one-on-one diet counseling either in person or over the phone for women who need extra motivation and advice. The diet plan is based on portion control, which is a useful skill to develop anyway, and can help you lose weight by simply eating less of your favorite foods rather than cutting them out completely. This program also offers pre-made food that can be picked up at a counseling center or shipped to your home. Jenny Craig also offers a Silver plan for women over 65, as well as a plan for diabetics.
Design Your Own
Of course, you can always design your own weight loss program for free. Use an online calculator to determine how many calories you need, and make sure to get 60 percent of your calories from quality carbs such as whole grains, fruits and vegetables, which will also increase your fiber intake. After age 50, you need about 1,200 mg of calcium per day, so add dairy to your diet -- use low-fat varieties, because you should consume less fat, sodium and cholesterol. Get at least an hour of moderate aerobic exercise per day, but stick to low-impact activities. Include a twice-weekly strength training routine to mitigate the natural loss of muscle mass and build strong bones.
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