Many women find that losing extra pounds is a struggle at midlife. Even though it feels as if you gained the weight overnight, you probably put it on slowly over the years and only noticed it when it finally caught up with you. Most likely, you gained weight because you became more sedentary beginning in your 20s, you lost muscle mass, and you experienced the effects of hormones during pregnancy and perimenopause. Shed extra pounds with a healthy diet that's suitable for women in their 50s. Consult your physician before starting any diet.
Mediterranean Diet
The Mediterranean Diet is a good choice for women around midlife because it decreases your risk of breast cancer after menopause, according to the Harvard School of Public Health. The Mediterranean Diet is rich in whole grains, vegetables, fish, legumes and olive oil, and light on red meat and dairy products. You'll make plant-based foods like fruits, vegetables, beans, other legumes, and nuts and seeds the biggest part of your diet. You'll eat a variety of minimally processed foods each day, and include something from each food group in every meal. You'll limit eggs and sweets to just a few servings a week and eat red meat only a couple of times a month. If you drink, you'll enjoy one glass of red wine daily, preferably with a leisurely meal.
Mind, Mouth, Muscle
To stay fit and healthy at midlife, Pamela Peeke, M.D., author of the book, "Body for Life for Women," recommends that you follow her holistic and integrative plan, "Mind Mouth Muscle," to optimize and maintain your physical and mental fitness. "Mind" is a cue to think about the choices you make each day; "Mouth" is a reminder to think about what you eat; "Muscle" is a cue to think about how and when you can move more every day. Peeke encourages women to plan their lifestyles around good nutrition, physical activity and relaxation. Make fresh, whole foods like fruits and vegetables, lean proteins and whole grains the basis of your diet, take an age-specific multivitamin and get regular physical activity.
DASH
The DASH diet -- Dietary Approaches to Stop Hypertension -- is a rigorously studied diet developed by The National Heart, Lung, and Blood Institute that prevents or controls midlife health woes like high blood pressure, diabetes and heart disease. If you follow the DASH diet, you'll avoid fatty, high-calorie foods like red meat and desserts, and restrict your sodium intake to a maximum of 1,500 mg. You'll concentrate on key nutrients most people don't get enough of, including fiber, potassium, calcium, and vitamins B-12 and D. The DASH plan will have you noshing on lean proteins, fiber-rich fruits and vegetables, healthy fats, whole grains and low-fat dairy products.
Other Considerations
Get regular physical activity in addition to eating a healthy diet. If you want lose extra weight and live a long and healthy life, you must exercise almost every day, according to Dr. Christiane Northrup, M.D., who specializes in women's health. She recommends weight training to build muscle mass and also recommends Pilates, which strengthens muscles and increases flexibility. Get regular aerobic exercise to protect your cardiovascular system. Exercise lowers the stress hormone cortisol, so you'll retain less fluid, crave less sugar and be less apt to gain weight.
References
- Menopause.com; The Menopause Mind, Mouth and Muscle; Pamela M. Peeke, M.D.; Feb 24, 2011
- Jackson Siegelbaum Gastroenterology; Mediterranean Diet; Frank W. Jackson, M.D.
- Christiane Northrup, M.D.: Conquering Midlife Weight Gain
- Harvard School of Public Health: Nutrition News: Following Mediterranean Diet May Lower Breast Cancer Risk for Some Women
- U.S.News Health: DASH Diet
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