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Weight Loss Plans for Women Over 50

May 31, 2011 | By Cindy Hill
Weight Loss Plans for Women Over 50
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After reaching menopause, usually around age 50, a woman's metabolism and dietary needs change. Weight gain becomes likely -- though not inevitable -- and weight loss requires more thought and effort. The best weight loss plans for women over 50 include increased gentle physical activity, lower caloric intake, and food choices that help provide good nutrition and energy while protecting heart health.

Exercise and Strength Training

Although hormonal changes around menopause may shift weight gain to the abdomen rather than elsewhere on the body, menopause alone does not cause your body to gain weight, according to MayoClinic.com. Rather, older women tend to exercise less, which burns fewer calories. Engage in at least 30 minutes of physical activity a day, MayoClinic.com recommends. The United States Department of Agriculture's nutrition website, MyPyramid.com, recommends 60 minutes of physical activity a day for women age 50, and even more if you wish to lose weight. Weight-bearing exercise like walking is preferred to swimming or riding a stationary bike because it also helps strengthen bones, advises the University of Maryland Medical Center.

Strength Training

Women lose muscle mass as they age, MayoClinic.com advises. Since muscles burn more calories than fat and help our bodies exercise more efficiently, this muscle loss can lead to weight gain. An effective weight loss plan for women over age 50 should include strength training at least twice a week, MayoClinic.com recommends. You do not necessarily need to join a gym to get strength training benefits. Static contraction exercises -- lifting weights just once and holding them for 10 to 15 seconds -- or Pilates workouts will both increase muscle strength and improve bone density in older women, advises editor Mike Adams at NaturalNews.com. Like yoga, Pilates is gentle on the joints and adds increased flexibility, which helps improve your range of motion and skill for other activities and sports, like tossing a Frisbee around with your grandkids.

Reduce Portions

Any diet that helps you eat less, matching your food calories to the amount of calories you burn in your daily activities, will help you maintain or lose weight, advises the Harvard Medical School. Brand-name diet plans are not necessary -- but if they help you plan and prepare meals that are low-calorie and nutritious enough to lose weight without compromising your health, then feel free to try them. The best weight loss plan will be the one you can stick with in the long run to obtain and maintain a healthy weight as you age. Unless you greatly increase your exercise habits, you will likely need 200 fewer calories per day at age 50 than you did at age 30 to maintain the same weight, according to the MayoClinic.com. Cut your portion sizes and cut out calorie-dense foods high in fat and sugar to eliminate these extra calories from your daily diet.

Increase Fiber

Heart disease and breast cancer are increased risks for women over 50. Foods high in fiber can help reduce these risks, and at the same time help in weight loss by creating a sense of satiety with very few calories, reports the Colorado State University Extension. Fresh fruits and vegetables, whole grains and beans -- cooked without a lot of added fats, salts or sugar -- are high in fiber as well as rich in antioxidants that may help deter cancer, yet they are very low in calories and can be used in satisfying, flavorful meals that will help you lose weight. A 50 year old female following a 2,000 calorie per day diet should consume 6 ounces of whole grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of milk and 5.5 ounces of lean meat or beans per day, according to the U.S. Department of Agriculture's nutrition resources MyPyramid.com.

References

Article reviewed by AKanjuka Last updated on: May 31, 2011

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