How To Lose Weight Over 55 Years Old (Female)
Wondering How To Lose Weight Over 55 Years Old? If you’re a woman over 55, you’ve come to the right place.
10 tips to control your weight after 55
Over the years, the pounds accumulate and the silhouette changes. At the expense of self-image! Do you think it is impossible to combat this weight gain? PasseportSanté proves you the opposite in 10 tips, drawn from the experience of nutritionists. (Lose weight after 55 women tips)
Why do pounds pile up with age?
Can i lose weight after 55? As in every age of life, everything is a question of balance! You gain weight as soon as your calorie intake exceeds your body’s needs. The older we get, the more our needs decrease. If the diet stays the same, the calories once burned by the body are stored as fat.
The minimum energy requirement for the body to perform its vital functions is called “basic metabolism”. These calories expended by the body at rest are correlated with muscle mass. If muscle mass decreases, the basal metabolism decreases. This is what happens when you get older. Muscles lose half their weight between 20 and 80 years of age.
And then life is full of pitfalls when you want to keep your wasp size. Menopause and pregnancy are two stages of life where weight gain is more important. Likewise, professional activity evolves over time. There are not so many opportunities to get out of the house and getting into a car is easier than getting on a bicycle.
Avoid harsh diets
Do you think a drastic diet is the best way to stay in shape? You are wrong !
A lot of women are wondering why can’t I lose weight after 55?
The equation is simple: muscle mass decreases as much as fat during a diet. For each kilogram lost, the basic metabolism is therefore reduced. We understand that putting your body on a radical diet is counterproductive. At the end of the diet, the calories brought in will return to normal … but not the basic metabolism. The extra calories will be stored as fat.
Beyond this “yo-yo effect“, a diet involves health risks from a certain age. Muscle provides a sizeable supply of proteins, which provide amino acids to the entire body. Muscle wasting is accompanied by a decrease in protein synthesis in the immune system. The body’s defenses are weakened.
Finally, you may experience deficits in certain nutrients. You cannot cover your vitamin and mineral needs by consuming less than 1500 kcal / day, regardless of age.
Keep your good habits
Easiest diet after 55 to lose weight? No reason to change the composition of its plates! A balanced diet allows you to control your weight and lose it if you wish.
Fruits and vegetables: at least 5 per day. With their low calorie content and diversity, they are suitable for all meals. In addition, fibers promote satiation by lowering the rate of ghrelin, a hormone that stimulates appetite, by up to 25%.
Starchy foods (bread, pasta, rice, potatoes, pulses): with each meal and depending on appetite. It is considered that the total carbohydrate ration must represent 50% of the energy intake.
Meat, fish, eggs and substitutes: 1 to 2 times a day. Choose grilled or roasted meats, fish in foil or steamed.
No question of reviewing the rhythm of his meals either. Keeping three meals a day is ensuring a good distribution of food intake. Especially when you know that maintaining a healthy weight starts with breakfast.
Bet on protein
Protein requirements increase by about 20% with age. In addition, studies have shown that people on a higher protein diet (25% to 30% of calories) lose weight more easily and in particular fat.
Nutritionists advise to favor animal proteins (meat, fish and eggs) which should represent at least 60% of the total protein intake. What are the benefits of these proteins? Their amino acid composition is slightly better balanced than that of vegetable proteins. Proteins preserve muscle mass and strength and provide essential amino acids.
Have you found some interesting answers yet on how can I lose weight after 55?
Are we vegetarian?
To have sufficient protein intake, choose dishes combining various sources of vegetable protein: pulses and cereals (split pea soup and bread, semolina and chickpeas …), cereals and oleaginous fruits (bread with nuts , almonds, hazelnuts …).
Prefer whole grains
How to keep a healthy weight or lose weight when you are always hungry? One solution is to choose foods with the same number of calories … but which satiate longer. This is the case for whole grains: brown rice, quinoa, whole grain pasta, barley, high fiber, low sugar cereals, millet, whole wheat couscous, bulgur and others.
These foods contain slow carbohydrates, fiber and water as well as a variety of essential vitamins and minerals.
The “appetites” are less frequent than with their refined equivalents, rice and white pasta in mind. These cause blood sugar to rise faster than their whole grain version. Under the influence of insulin, hypoglycemia occurs earlier and increases appetite.
Limit certain foods
In order for your efforts to pay off, it is better to put certain foods aside.
- Fats, but without removing them. Prefer vegetable fats (rapeseed oil, olive oil, nuts …), which provide essential nutrients for the proper functioning of the body;
- Products containing hidden fats: pastries, pastries, ready meals, sweet or savory cookies, cold meats, salted peanuts, overly rich sauces and frying products;
- Alcohol consumption. Very rich in calories, alcohol is of quite relative nutritional interest!
Peckish ? Throw yourself on an apple rather than a cookie!
See a doctor regularly
Consult before undertaking a change in your eating habits! Your doctor is best placed to monitor your weight and advise you. It can also detect diseases that promote weight gain.
Dysfunction of the thyroid gland, hypothyroidism, is relatively common after age 50. It is accompanied by weight gain, loss of energy and irritability. Women are mainly affected by this disease which affects the quality of life. Namely, this condition is not cured but is controlled very well with thyroid hormone replacement.
Get moving every day
How much should you exercise to lose weight after 55? Why do we gain weight with age? Because muscle mass decreases. From there, we understand the importance of physical activity to maintain a healthy weight. There are no secrets: you have to move!
At least 30 minutes of daily physical activity, whatever it is, can optimize the effects of a possible diet. And to guard against diabetes, high cholesterol and high blood pressure. In addition, sport is a source of longevity.
Lose weight fast after 55?? Fast or effectively? We recommend to be patient and you’ll achieve your goals.
Sleep is golden
Sleeping well helps limit weight gain. This is confirmed by several recent studies. One of them concluded that little sleepers who lengthen their nights of sleep at 7 or 8 am would have everything to gain. According to Jean-Philippe Chaput, main author of this study “the difference is 2.4 kg of fat mass in 6 years, just by changing sleep habits”.
Sleep influences the production of certain hormones (cortisol in particular) which are involved in feelings of satiety and hunger. It’s scientifically proven: who sleeps, dines!
Drink green tea
Green tea is a well known “fat burner“. Its advantages ? Its caffeine and catechin content which increase the level of norepinephrine in the blood. However, this molecule has the effect of increasing energy expenditure and the breakdown of fats.
If studies carried out on rats have shown an “anti-obesity” effect of green tea, those carried out in humans are more nuanced. A meta-analysis carried out on studies has highlighted the role of catechins in green tea on weight loss or maintenance, especially during moderate physical activity.
However, do not exceed 3 to 4 cups of green tea per day.
Adopt “infant attitude”
Listening to yourself before sitting at the table is one of the keys to not getting fat. Hélène Baribeau, nutritionist, explains “when you are born, eating is only a physiological need.
But with age, the pleasure of eating, gluttony, schedules, stress take precedence over the right time to eat and the required amount of food the body needs. I eat because it is time and not because I am really hungry. “
To manage your weight, you have to learn to listen to your body’s signals again. Experience the feeling of hunger and satiety. Only our body truly knows how much food it needs.
Hopefully, readind this article, you’ve got the answer to: is it possible to lose weight after 55 for women?