UNLOCKING THE TRUTH: WEIGHT LOSS FOR WOMEN OVER 50 – MYTHS AND FACTS

In this article, it is all about ‘unlocking the truth: weight loss for women over 50 - myths and facts. 

As you age and feel a stronger urge to take better care of yourself, you'll naturally seek out reliable information. The valuable knowledge of weight loss for women over 50 - myths and facts, can save you loads of time and prevent you from putting effort into advice that proves ineffective. 


DISCOVER WHY YOU CAN'T AFFORD TO MISS THIS ARTICLE

This article about weight loss for women over 50 - myths and facts, is written for you, women over 50. There is so much material written about how to lose weight and this ends up in all kinds of contradictory advice. 


Due to the overload of information you just don’t know where to start and the famous expression "can't see the wood for the trees" becomes true to its word.


Therefore the aim is to give you a clear picture of how to lose weight once you have reached the age of 50.


We are surrounded by all kinds of myths, but that does not mean that these are not true. Myths have their origin in stories, truths, or events that have been exaggerated. So, what is true and what is false? 


Delve further into this article exploring the realities and misconceptions surrounding the myths of losing weight when aging.


I'll conclude this article by summarizing ‘how to effectively lose weight’, offering encouraging words, and sharing some valuable tips to support your journey.


FOLKS' WISDOM - COMMON BELIEFS

Mindful diet, happy body

 Don’t eat after 8 pm 

Carbs are fattening

Belly fat won’t go away once you have reached 50

Skipping meals works a treat

Count those calories if you want to lose weight

WEIGHT LOSS AFTER 50: MYTHS AND REALITY

MYTH OR FACT: AFTER 50, IT'S IMPOSSIBLE TO GET RID OF BELLY FAT

Well, unfortunately, there is some truth in this, as your hormones and belly fat are linked together. Once women are reaching the menopause, there is a change in the metabolic rate.

The metabolic rate is slowing down and you start to gain weight around the midsection, as there is a shift in the body fat distribution. The hormonal changes influence how the body stores fat. 

As the hormone levels fluctuate, there is an increase in the follicle-stimulating hormone (FSH). This hormonal shift often leads to changes in where and how fat is deposited and therefore this can result in increased fat accumulation in specific areas: the belly.  

However, it's essential to note that there are actions we can take in response to this situation. 

Keep reading to explore additional aspects to consider.

Measuring body circumference

WOMEN OVER 50 - AGING AND METABOLIC SLOWDOWN

Firstly, let us delve into the concept of metabolism. Metabolism is the chemical reaction in the body's cells that changes food into energy.

As it slows down, you need fewer calories to function. So small adjustments to your diet are needed to maintain the same weight. If there are no changes in your diet, then you might find it more challenging to keep your weight the same and more challenging to lose weight.

Aging and Metabolism

When aging and the hormones start to fluctuate, you lose muscle mass and fat accumulates in parts of the body, which can contribute to a lower metabolism as well. Slower metabolism also can affect how much energy you have during the day.   

A study published in The Journals of Gerontology revealed that body fat percentage tends to increase, while lean muscle mass decreases after the age of 50, influencing overall metabolism. (Source: Baumgartner et al., 1998 - The Journals of Gerontology). 

Do not underestimate the importance of your metabolism, as this has a major influence on your hormone regulation, your weight fluctuance, how much energy you have, and your overall health.

There is another factor that can influence weight loss and that factor is genes.  Your genes can make your metabolism faster or slower, affecting how efficiently your body burns calories.  They also play a role in how and where your body stores fat.

WEIGHT LOSS FOR WOMEN OVER 50 - MYTHS AND FACTS

MYTH OR FACT: EAT LESS - FEEL BETTER

Skpping meals

SKIPPING MEALS

If you skip your breakfast, to consume fewer calories, it might have the opposite effect. By skipping a meal, you might feel more lethargic and subsequently, you start snacking. This, in turn, can mean you start snacking on unhealthy foods, as your body needs that sugar boost. 

However, delaying your breakfast until later in the morning because you're not hungry yet, should not have any negative effects, as long as you avoid starting with foods like cakes or protein bars. Some protein bars contain a long list of artificial additives, preservatives, and sweeteners, which may not be the healthiest choices. While protein bars can be convenient, they shouldn't replace whole, nutrient-dense foods in your diet.

If you skip breakfast altogether, you may lower your metabolism, disrupt your hormone levels and you might miss out on essential nutrients needed for your body.

You have more chances of gaining weight, than losing weight if you skip breakfast. Your body needs a metabolism boost in the morning to make it start working efficiently.  

Clocks

INTERMITTENT FASTING

One of the popular methods of losing weight is intermittent fasting. This method consists of a certain pattern whereby individuals alternate between periods of eating and fasting,

Intermittent fasting carries the possibility of leading to a nutrient deficiency. Some people can experience adverse effects, such as irritability, fatigue, dizziness, or difficulty concentrating during the fasting period.

According to sports dietician Alex Neilan, accredited HCPC (the Health and Care Professional Council) intermittent fasting has the potential to increase the breaking down of muscle mass.

If this happens then your metabolism hits the floor. As soon as that happens, it will be harder to lose weight.

Dr.Jason Fung, an expert on intermittent fasting, says it can actually make you more alert and speed up your metabolism, helping you burn more calories because of higher cortisol levels. 

On the flip side, the Medical Affairs team says keeping cortisol levels high might be risky. It could lead to weight gain, irritability, high blood pressure, and even insulin resistance. So, if you're thinking about trying intermittent fasting, it's important to be cautious and pay attention to how your body responds.

weight loss for women over 50 - myths and facts

DIET OR NOT DIET

Many diets, particularly crash or fad diets, often fall short in delivering sustainable results,  while other dietary approaches stand out as effective and health-promoting alternatives. 

Crash or fad diets involve drastically reducing calorie intake well below the recommended daily levels for adults.

These fad diets not only jeopardize nutritional balance but also trigger cravings for unhealthy foods when calories are drastically slashed.

The restrictive nature of these diets can make them challenging to maintain over time, leading to a high likelihood of regaining lost weight.

Now, consider the Mediterranean diet, a noteworthy example of a more sensible and enduring dietary approach. Unlike fad diets, the Mediterranean diet emphasizes a balanced and diverse intake of whole, nutrient-rich foods.

 It encourages the consumption of fruits, vegetables, whole grains, lean proteins, and healthy fats in moderation.  

Your selection of a specific diet will not only impact your weight management, but also your overall health. 

WEIGHT LOSS FOR WOMEN OVER 50 - MYTHS AND FACTS 

DON’T EAT AFTER 8 PM?  

There are studies that show that eating snacks after 8 pm have a negative influence on your health and will make you gain weight. Your metabolism continues to work during the night while you are sleeping, although it continues at a reduced rate.

ZOE, a company specializing in personalized nutrition and health, explains that eating later in the evening is not ideal. According to them, our gut microbes undergo a significant transformation when we're not eating.

They compare this process to sending a cleaning crew to our gut. This crew works to clean our gut lining, making it work better. This nightly cleaning routine gets our digestive system ready for the next day, which helps our metabolism stay healthy. 

Watch the time

While everything seems fine during the day, there are times in the evening when you're winding down and find yourself craving a snack. However, the options for snacks usually tend to lean toward unhealthy choices like chips, cheese crackers, or mayonnaise-laden foods. Consuming food before bedtime can lead to unwanted effects, such as acid reflux and elevated blood sugar levels.  

Harvard Medical School found that eating later in the day can make you feel more hungry, burn fewer calories, and store more fat. Doing this a lot could make you gain weight. So, it's better not to make it a habit of having late dinners all the time. Even though having one occasionally is fine.

Preparing healthy meal

Preparing a variety of vegetables

UNLOCKING FACT: METABOLISM'S POWER - FOOD

Unravel the essential role of metabolism in weight loss dynamics and explore how metabolism affects our body's ability to lose weight.  

HOW TO INCREASE YOUR METABOLISM?  

You can increase your metabolism by keeping a healthy lifestyle: this means having a balanced diet, increasing your physical activity, including strength training, getting enough sleep, and managing your stress.


INITIAL STEPS TO DIMINISH BELLY FAT

Step

01

Reduce fatty food (e.g. cheese, butter, ice cream), reduce sugary foods

Step

02

Increase your physical activity

Step

03

Drink less alcohol, as alcohol can disrupt metabolism and lead to increased fat storage, especially around the abdomen

HEALTH STARTS ON YOUR PLATE: CHOOSE A BALANCED DIET 

A balanced diet boosts your weight loss and contributes to your overall health. This happens through portion control and getting healthy nutrients. 

To ensure your body operates at its best, it requires three primary nutrient sources—carbohydrates, proteins, and fats. These elements help your body steadily release energy and maintain stable sugar levels, preventing food cravings and excessive eating. This balance keeps your body healthy and functioning smoothly.

Certain nutrients, such as protein, can maintain your muscle mass, and contribute to a healthy metabolism. 

When you deprive your body of any of these three essential nutrients, it triggers a survival response within your body.

As we explore this topic, let's introduce two key terms: Leptin and Ghrelin

LEPTIN

Leptin is a craving controller: a hormone that signals your brain that you are full: it is a hormone produced by fat cells and it is important as it regulates if you feel hungry, if your body gains weight, and in regulating your metabolism. It gives signals to your brain to say that you have had enough to eat - it sends signals to reduce your appetite and promotes the breakdown of fat in your body. 

GHRELIN

GHRELIN = THE HUNGER HORMONE: a hormone that signals your brain that you are hungry and this hormone is mainly produced in the stomach, therefore it is often referred to as the hunger hormone. Increased ghrelin levels can increase the need to eat more and it aids in storing fat in your body. 

Why is it important to know about Leptins and Ghrelin?

 
Well, let me give you an example: Let's say that you are going on a diet and you are cutting out the carbs. 
This, in turn, will make you feel hungry, as you produce less LEPTIN - your brain gets fewer signals that you are full - and guess what: your body goes into survival mode: it will start storing fat.

 

WHAT IS CONSIDERED A BALANCED DIET?

For your body to function optimally, it needs the 3 main nutrient sources to keep your body healthy: carbs, protein, and fats.

#1
Potatoes , carbohydrates

CARBS

Carbohydrates, or carbs, are sugar molecules. Carbohydrates are one of three main nutrients found in foods and drinks. (The other two main nutrients are: proteins and fats)

Your body breaks down carbohydrates into glucose. Glucose is the main source of energy for your body's cells, tissues, and organs. Carbs provide energy for bodily functions and are essential for brain function.

Common foods with carbohydrates include bread, pasta, potatoes and rice, fruits, lentils, and snack foods (simple sugars).  

It's important to consume foods with carbohydrates in moderation, as excessive consumption, especially refined and processed ones, may contribute to weight gain and other health issues.

Samples of refined and processed carbs are: white bread, white rice, pastries, sugary cereals, sweets and candies.

#2
Lean chicken, proteins

PROTEIN

Proteins are fundamental macronutrients necessary for the proper functioning and structure of the human body.

It helps in building and repairing tissues in the body, supporting bodily functions, and addressing specific age-related concerns: muscle mass and strength, bone health, metabolism and weight management, hormone balance, and nutrient absorption. 

Rich sources of protein foods are lean cuts of beef, pork, lamb, chicken, salmon, tuna, mackerel, eggs, and dairy, especially Greek yogurt. 

Other sources, of which some are plant-based, are beans, lentils, peas, soy products, nuts and seeds, quinoa, brown rice, oats and many more.  Foods like meat, fish, eggs, dairy, legumes, and nuts are rich sources of protein.

#3
Fats, Olive Oil

FATS

Fats are essential for providing energy, supporting cell growth, protecting organs, and aiding in the absorption of certain vitamins.

There are healthy fats and unhealthy fats. Examples of healthy fats are nuts, avocados, seeds, olive oil, and fatty fish.

Examples of less healthy fats are saturated fats (usually solid at room temperature) such as fatty cuts of meat, butter, sausages, bacon, and cheese.

Trans Fats (artificially created fats) such as margarine, fried foods, baked goods, and snacks, are deemed unhealthy. 


TOP 10 FOODS THAT WILL SUPPORT YOUR METABOLISM

Lean Chicken - Salmon - Lentils - Chilli Peppers - Caffeine - Ginger - Flax Seeds - Eggs - Broccoli - Oats

Other foods which support your 'metabolism-boosting' are beans and peas - dark leafy, green vegetables - greek yoghurt - cottage cheese - berries - green tea - turmeric - garlic - watermelon - apples - grapefruit - avocado

https://www.stylecraze.com/articles/wonder-foods-to-boost-your-metabolism/ 

BUT ARE CARBS NOT FATTENING?

This depends on the amount of carbohydrates you eat. Carbohydrates, such as bread, are needed to give you energy, to make you feel full, and are good for your digestion.

When you eat carbs, they transform into sugar (glucose), giving your blood sugar a little boost. To deal with that, your pancreas releases insulin to move the glucose into cells for energy or storage.

Cutting back on carbs, especially the sugary and refined kind, can lower insulin levels and potentially help with weight loss in a few ways:

  1. Burns more fat: Lower insulin levels make it easier for your body to break down stored fat for energy, boosting fat burning.
  2. Sheds water weight: Carbs hang out with water in your body. Less carbs might mean your body lets go of some stored water, giving you a quick weight loss kickstart.
  3. Controls appetite: For some folks, going low-carb helps keep cravings in check, leading to eating fewer calories.

Many studies have shown that low-carb diets can be effective for weight loss. But remember, everyone's response to diets can be different.

Dr Michael Mosley has done many studies as a British investigative journalist and is known for his work in the field of food industry reporting.  If you find the time, it's definitely worth checking out one of his programs.. 

His interest in food goes beyond mere curiosity; he emphasizes that staying informed and actively reading about nutritional choices and health is a must for making informed decisions about one's well-being.  

Examples of healthy fats are nuts, avocados, seeds, olive oil, and fatty fish

If you eat enough of the 3 main nutrient sources, then your body will not go into survival mode.  This is crucial in 'weight loss for women over 50 - myths and facts'.  

What you eat on your plate influences the hormone signals which your body sends to your brain.  

An intriguing piece by fitness writer Vince Sant explores the concept of 'carb cycling' (not related to cycling), which resets your hormone balance, boosting your metabolism and fat burn.  He uses the 3 main nutrients as a base, but varies the amount of carbs you should consume during the week.

However, it's crucial to acknowledge that carb cycling may not be suitable for everyone. As Vince Sant navigates the depths of this dietary strategy, he underscores the importance of individual variations and unique physiological responses.  

So that leaves us with the important strategy of ensuring to consume enough of the 3 main nutrient sources.

HEALTHY FOOD HABITS

  • Balanced Meals: Strive for well-rounded meals comprising diverse, nutrient-rich foods. Opt for lean proteins such as chicken, fish, or tofu, pair them with whole grains like quinoa or brown rice, add an abundance of vegetables, and include healthy fats sourced from nuts, seeds, and avocados.
  • Portion Control: Manage your portions by opting for smaller plates, bowls, and utensils to prevent overindulging. Pay attention to portion sizes and heed your body's signals of hunger and fullness.
  • Stick to a steady eating routine, aiming for a consistent meal and snack time. This habit assists in stabilizing blood sugar levels and curbing excessive hunger, reducing the likelihood of overindulging.
  • Stay hydrated by consuming ample water throughout the day. Minimize sugary beverages and choose water, herbal teas, or fruit-infused water as healthier alternatives.
  • Reduce consumption of processed foods, fast food, and items with added sugars. These choices frequently contain excessive calories, unhealthy fats, and have limited nutritional benefits.
  • Incorporate a diverse range of vibrant fruits and vegetables into your meals. These colourful additions offer vital vitamins, minerals, fibre, and antioxidants essential for maintaining overall health. 

SO DO I NEED TO COUNT CALORIES TO LOSE WEIGHT?

The intake of calories for women over 50 is on average between 1600 and 2200 calories a day, depending on various things, such as activity level, body composition, height, and weight.

Tracking calories demands effort. How sustainable is it for you to count every food and drink item you consume? 

As mentioned earlier, obtaining nutrients from protein, carbohydrates, and fats is crucial. Consuming an excess of these elements beyond your body's requirements will lead to weight gain over time.

Keeping count of calories

Counting calories or not: it all boils down to one simple principle: maintaining a balanced diet.

It is more important to ensure that you maintain a balanced diet and to ensure you consume an adequate amount of the three primary food groups: carbs, protein, and fats. Through a balanced diet you will prevent your body from entering survival mode. 

A restricted diet can disrupt the balance, resulting in increased ghrelin levels and decreased leptin levels, consequently slowing down metabolism and prompting fat storage.


WHAT FOODS & DRINKS SHOULD YOU BE CAREFUL WITH?

Do not feel that you have to cut out all the foods you like, as this is not sustainable. But, when looking to eat a healthy balanced diet, then be careful with eating or drinking excessively of the following:

Drinks

  • Alcohol has a large amount of calories but is low in nutrients.  Although you might experience a sense of fullness, you are not consuming the essential nutrients required to boost metabolism.
  • Fruit juices, while derived from fruits and seemingly healthy, often contain concentrated amounts of natural sugars, but are low in fibre which normally can be found in whole fruits. 


FOODS HIGH IN SATURATED FATS

  • Baked goods, such as cakes and pastries 
  • Fried foods
  • Fast foods: burgers and pizzas
  • Palm oil and coconut oil
  • Processed meats: hot dogs and sausages 
  • Full-fat dairy products: cheese and cream
  • Certain fatty cuts of meat
  • However....If you have a balanced diet or a balanced diet meal plan and you are treating yourself once in a while, then this can make it easier to stick to your diet. 

    Treating yourself with scrumptious food does not mean that it is always unhealthy.  This brings me to the next chapter in this article: What to do if you are craving a snack?

    CRAVING FOR A SNACK?

     When you are craving for a snack, then make it a healthy one. Here are a few healthy snack ideas, to be eaten in moderation:

    • Greek yogurt with fresh berries or chia seeds
    • Whole grain crackers with soft cheese 
    • Rice cakes with a layer of mashed avocado
    • Vegetable sticks with a hummus dip: carrots, cucumber or bell peppers
    • Air-popped popcorn (but leave out the extra butter and salt)
    • A small serving of dark chocolate (at least 70% cacao)
    • Cut up some fresh fruit into bite-sized snack portions
    • A mixed handful of nut and seeds 

    DRINK WATER

    Water does not have calories and it does not make you lose weight or gain fat. Sometimes, the body's signals for thirst can be mistaken for feelings of hunger. Therefore, when you think you're hungry, it might be your body signaling a need for hydration rather than food.

    By ensuring adequate hydration through drinking plenty of water, especially when feeling hungry between meals, individuals can effectively manage their appetite.

    This can be particularly beneficial in preventing unnecessary snacking or overeating. Often, staying well-hydrated can assist in curbing cravings and the urge to reach for calorie-dense snacks.  

    IT IS BETTER TO COOK FROM SCRATCH?

    Cooking from scratch offers numerous advantages when it comes to controlling your diet and overall health. Here's an expanded view:

    • Ingredient control: You control what you put on your plate and therefore you can use fresh local products, whole grains, and meat and get the nutrients your body needs.
    • Fat Management; control the amount and type of fats used in your dishes. Instead of salt, you can use herbs and spices to flavour your meal. And you are also in control of the amount of fat you put into your meal.
    • Salt intake: The majority of processed foods tend to contain elevated levels of sodium. By cooking from scratch, you can reduce the amount of sodium and increase the amount of herbs and spices. 

    METABOLISM'S POWER - EXERCISE

    As you grow older, your metabolism tends to slow down, and the body naturally loses muscle mass while accumulating more fat around the midsection.

    To lose weight and improve your body shape - getting rid of that extra weight around the middle, increasing physical activity becomes crucial. You need to increase your metabolism.

    Overweight woman on exercise bike

    This can be done in the first instance by simply starting to walk regularly, however, to further boost your metabolism and counter muscle loss, incorporating strength training and resistance exercises into your weekly regimen a few times is essential.

    EXERCISE: HIIT OR NO HIIT

    HIIT OR NOT? Firstly, HIIT stands for High-intensity interval training.   

    High-intensity interval training involves short bursts of all-out effort, pushing the body to its limits, followed by short recovery periods. This cycle is repeated throughout the workout, creating a potent combination of cardiovascular and strength training elements.

    There are targeted workouts for mature females, but there are different opinions by experts on how effective HIIT is.

    According to Vince Sant, a fitness author, HIIT needs to be incorporated into your weight loss plan to enable losing weight, while Alex Neilan, sports dietician and accredited HCPC (the Health and Care Professional Council) is not in favour of HIIT.

    It is acclaimed that HIIT training burns more fat at a higher rate and you gain an increased metabolism. Experts vary in their opinions regarding the duration of the elevated metabolism. 

    Moreover, consider the sustainability of your efforts. If you foresee maintaining your routine for only a brief period, perhaps 3-4 weeks or even 3 months, before feeling overwhelmed and disinterested, it might be more advantageous to adopt exercises that seamlessly integrate into your daily life for the long term.

    You also have to take into consideration if it is feasible for you to do HIIT training and it is recommended to take medical advice if you are unsure if it is the right thing for you to undertake.  

    BRISK WALKING AND STEADY REGULAR EXERCISE ROUTINES

    Instead of HIIT, try engaging in brisk walking and regular exercise routines, including some muscle strengthening and resistance training.  This can significantly impact your metabolism, providing greater benefits.

    When you maintain a regular pattern of brisk walking or steady exercise, it effectively stimulates your metabolism, leading to improved calorie burning and overall energy expenditure.

    If you prefer flexibility in your daily exercise routine, exploring YouTube workout videos could be beneficial.

    Two specific content creators,  Petra Genco and Fabulous 50 offer a variety of free videos, ranging from 5 to 30 minutes, allowing you to choose your preferred duration. These videos can be played or downloaded without the need for any gym equipment. 


    Simply reviewing the success stories of other women in their weight loss journey is truly inspiring.


    METABOLISM: RELAX AND SLEEPING WELL

    Yes, even sleep plays a significant role in regulating metabolism. A lack of sleep or poor-quality sleep can affect various hormonal and metabolic processes in the body, potentially leading to alterations in appetite, energy expenditure, and weight management.

    Lack of sleep can increase stress hormone (cortisol) levels, which may contribute to increased fat storage, particularly around the abdominal area (including visceral fat)

    Ensuring an adequate amount of sleep is crucial for regulating stress hormones, promoting a healthy metabolism, and supporting overall well-being. Inadequate sleep has been connected to disturbances in metabolism.

    Women over the age of 50 grappling with sleep challenges may encounter difficulties in preserving a healthy metabolic balance, potentially affecting their overall health.

    To ensure that you get a good sleep pattern, it works best if you go to bed and get up at the same time each day, even on the days you normally would sleep in. 

    STRESS LEVELS HAVE AN INFLUENCE ON OUR METABOLISM

    Persistent stress can impact motivation and energy levels, resulting in a reduction of your physical activity. 

    Increased stress levels may influence dietary preferences, often prompting the consumption of sugary or high-fat foods. When combined with the hormonal reactions to stress, this behaviour can contribute to the accumulation of body fat.

    Stress causes the release of hormones that cause your body to store up more fat, possibly because of our built-in survival mode. When we feel stressed, our body switches from burning energy to storing it up so we can use it later. Stress is such a common cause of belly fat build-up, that it’s earned a nickname: stress belly.

    DO I NEED SUPPLEMENTS AND ARE THEY SAFE?  

    Most supplements which are around are synthetic and even if the compounds are completely natural, it does not mean that these are safe.

    Some supplements can have a negative effect if you take these in high doses, or if you are prescribed medicine. If you are undergoing cancer treatment, then the use of certain supplements can harm your treatment.

    Supplement to support weight loss

    Numerous weight loss supplements lack substantial scientific evidence to validate their efficacy.

    However, certain supplements can contribute to a healthy lifestyle and assist in weight management.

    Probiotics, known for promoting a healthy gut and influencing weight regulation, are among the supplements believed to support weight loss.

    Another example are protein supplements*, which assist in appetite control and muscle preservation.

    Additionally, fibre supplements contribute to a sense of fullness, aiding in weight loss.

    Not all supplements are regulated by the FDA, or MHRA for safety and effectiveness. Therefore caution is advised when using supplements. 

    Many of these beneficial supplements can be obtained from natural foods, eliminating the need for excessive pill consumption throughout the day.

    Consider Omega-3s as an example; they are conveniently obtainable without a prescription and are commonly found in capsule form. However, natural food sources containing Omega-3s, vitamin D, green tea, protein supplements, and probiotics are also noteworthy examples. 

    It's essential to acknowledge that people may react differently to supplements, and it's advisable to consult with a healthcare professional before adding them to your routine.

    NATURAL SOURCES WHICH CONTAIN OMEGA 3 FATTY ACIDS


    EFFECTIVELY LOSING WEIGHT AFTER 50 

    THE TRUTH UNVEILED

    The truth to how to lose weight effectively, aimed for ladies over 50, is by concentrating on boosting your metabolism. So how do we go about boosting your metabolism?  

    How to boost your metabolism: It is the combination of healthy habits: 

    • Eating a balanced diet, which includes the 3 main nutrient sources: carbs, fats and proteins
    • Having healthy food habits
    • Introducing suitable exercises for yourself, including muscle strength exercises
    • Managing stress
    • Enough sleep
    • Considering medical factors  

    Diets are usually having a short-lived effect and are generally not good for your metabolism, so choose a balanced diet instead. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/dieting-myths

    FINAL THOUGHTS: ON A PERSONAL NOTE

    If you're like me, someone who appreciates delicious food and a nice glass of wine, then, considering the advice mentioned above, you can certainly integrate those suggestions into your lifestyle.

    It is the minor changes that will make the difference.  A balanced diet, using foods that support your metabolism, introducing exercise in your daily regime, enjoying life, and making time to relax and sleep well. 

    Personal reflection

    I am not a great fan of green tea, so therefore this will not be added in my balanced diet.  Everyone has different tastes, so experiment with new foods. If you are a very active person and like the sound of HIIT (if suitable for you), then go for it! 

    Over time, I've experimented with various new exercise routines, each showing reasonable effectiveness. However, there were consistently a few reasons that led to their discontinuation.

    Since discovering exercise routines designed for women over 50 on YouTube, accompanied by music, I can now engage in these activities first thing in the morning without the need for specific exercise attire. I have the flexibility to choose the intensity level based on how I feel that day, usually ranging between 8 and 25 minutes.

    Incorporating a few weights into my routine has become a positive addition, contributing to an overall sense of well-being.

    Feeling good doesn't always equate to instant weight loss, but the consistency of this exercise regimen has become a fulfilling part of my routine. As a result, I am shaping up, improving my appearance, and gradually experiencing weight loss—a true win-win situation.

    Taking this into consideration, let me wrap up with some last tips and words of encouragement to support you in your weight loss journey.

    ENCOURAGEMENT & TIPS

    Set realistic goals and achievable goals. Be specific 

    Explore new meals and make a new recipe collection

    Plan your meals for the week. This way you can go plan for healthy options

    When shopping, buy pulses. Pulses: chickpeas, beans, lentils, peas, soya beans, kidney beans

    Cost of healthy foods: buy frozen fruit and vegetables. This will keep the cost down

    Get regular tips via the internet - subscribe to free emails, to keep you motivated

    Give yourself a boost, if you reach a certain result. E.g. buy a favourite piece of clothing once you reach a certain goal

    Moderation, Not deprivation. Allow yourself occasional treats 

    Enjoy your exercise, so stick to ways that work for you e.g. gym club, weekly walk with friends, daily morning exercise on YouTube

    When dishing up your plate, start with putting out your vegetables first

    Limit your intake of starchy foods

    Snack Smartly: Make wise snack choices by opting for healthy options like nuts, seeds, yogurt, fruits


    Birgit is a compassionate guide specializing in supporting senior women through life's transitions. Alongside her dedication to this cause, she finds joy in teaching piano, nurturing her garden, cherishing family moments, and enjoying walks. These activities fuel her creativity and bring depth and richness to her life.


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