Losing weight is an uphill task especially for women above 50 years of age. Most women attain menopause by 45-50, and it is tough to beat the menopausal weight gain. The body metabolism rate decreases by about 5% every 10 years post menopause and gradually women start adding pounds, especially around the abdomen.
Getting rid of abdominal fat is perhaps the toughest part of any weight loss regime. Researches show that post menopausal weight gain of 22 pounds raises the chances of breast cancer significantly. Elderly women with a BMI (Body Mass Index) more than 25 have higher risks of diabetes. The statistics are quite indicative of the fact that women above 50 must adopt the right approach to check post menopausal weight gain.
Weight Loss Tips for Women Above 50
Weight loss after crossing 50 may appear tough but not unachievable. You need to motivate yourself and follow a weight loss regime strictly to stay hale and hearty for long. In other words, you can enjoy life after 50 in a better manner.
Change Your Lifestyle
It is high time that you quit smoking and drinking. Pick foods packed in antioxidants and nutrients. Reduce the intake of sugar, simple carbohydrates, processed food items and red meat. These are the main culprits behind weight gain. Reduce the portion of your food intake and eat 4-5 times throughout the day instead of consuming large portions at a time.
Check that your diet contains enough of leafy greens, fruits, whole grains, nuts, soy products and low fat dairy products. Plan your meals and eating times according to your calorie requirement and follow it strictly. Occasional deviations from the routine will not do any harm, but be careful not to deviate too much. Statistics reveal that women can check their weight gain appreciably through simple lifestyle changes.
Go for Strength Training Exercises
Strength training exercises build up lean muscles and improve the strength of the bones. These exercises enhance body metabolism and aid in burning calories. Start short sessions of strength training exercises three days a week and gradually increase the time span. Ideally, one should go for 30-45 minutes of strength training sessions three days a week to achieve the desired result.
Practice Cardiovascular Exercises
A 30-60 minute session of cardiovascular exercises must accompany your strength training exercise. It is not necessary to go for high intensity cardios, but moderate intensity exercises like treadmill walking, cycling and swimming can be quite useful.
Cardiovascular exercise increases the heart rate and improves blood circulation. These exercises are extremely helpful in burning abdominal fat. According to Mayoclinic.com, cardio vascular exercises release a chemical serotonin from the brain that eases out tensions and uplifts your mood.
You cannot dream of a life without stress and worries, but learn to combat these devils. Practice meditation to reduce stress. Too much stress enhances the secretion of the hormone cortisol, which drives you towards unhealthy eating. Consequently, you end up in adding flab around your abdomen.
Keep Yourself Motivated
Self motivation is the most important factor that will help you to achieve your weight loss targets. Most women above 50 soon lose interest in weight loss regime and get involved in some other business of lesser importance. Do not let this happen to you. Weight loss regime does not produce instant results, but you should stick to it to achieve your targets. Do not get disheartened and give up your healthy regime.
One should not assume that women above 50 should avoid high intensity workouts. On the contrary, they should go for strength training exercises and cardios to maintain their body weight and bone density after consulting doctors and trainers. It will be wrong to hit the gym or start any high intensity workout without any consultation.