The best way to lose weight after 50

When you were a girl, did you manage to lose weight in a few days simply by giving up on the table, while now after the age of 50 it seems much more difficult?

It is not an impression … Although today the biological age and the age in many cases do not coincide, with the passing of the years in fact not only the body, but also the organism, change and this includes changes in the metabolism that row against us when we want to drop a few extra pounds.

We tend more easily to accumulate fat on the waist (due to the decrease in estrogen) and to suffer more from water retention.

Also, it can happen that the desire to cook has been lost. This however, it does not mean abusing precooked foods loads of preservatives; there are and are healthy alternatives genuine dishes but quick to prepare, such as baked fish or a tasty salad of cereals and vegetables.

And if you have the habit of going to a restaurant on the weekend you don’t necessarily have to give up, just be careful with the condiments and avoid dessert at the end of the meal.

To lose weight after the age of 50, therefore, it is necessary to follow a targeted diet, studied according to age and above all to combine with the right diet, a lot of movement and some strategic foresight.

For more information, to understand how our body works after the age of 50 and how to lose weight, we consulted the doctor. Paola Genovese, MioDottore dietician and nutritionist that adheres to the online video consulting project activated by the platform.

Female doctor, why the more you age, the harder it is for us women to lose weight? And what changes in our metabolism?

«Already at the age of 40, one starts decrease in muscle mass (which is the active part from the metabolic point of view) resulting reduction in basal metabolic rate which is age dependent. This not only happens in women, but is physiologically present in men as well. Doing so reduces the energy expenditure “that is, we consume less”, and in relation to this we need a lower daily food requirement.

The reduction of muscle mass leads to a physiological increase in body fat with age; especially in the phase perimenopausal there is an increase in fat deposits in the abdomen.

The increase in waist circumference increases the cardiovascular risk, with possible alteration of the lipid picture (cholesterol, triglycerides) and the appearance of hypertension. In the over 50 period, therefore, the reduction of muscle mass and the alteration of the hormonal structure facilitate weight gain.

However, this is not necessarily linked to the period of menopause, but to age, to the reduction ofphysical activity and the emotional states that can alternate between emotional fragility, anxiety, depression that are not uncommon after the age of 50. Many times stress or anxiety can stimulate hunger with phenomena of compulsivity that lead the woman to eat more, in an unregulated way and with food choices that at that moment satisfy her (usually sweet or high-fat foods).

In summary, a lower basal metabolic rate (reduction in muscle mass, increase in adipose tissue, alteration of the hormonal structure) associated with a reduction inphysical activity – and therefore of the total energy expenditure – can facilitate weight gain ».

So what should you do to lose weight after 50?

«Surely after the age of 50 you have to maintain a healthy lifestyle. By decreasing your energy expenditure you will need one reduction of caloric needs, following a balanced and not excessively restrictive diet, as if you undergo a diet that is too drastic you run the risk of losing not only weight but also muscle mass, which must instead be protected. The Mediterranean diet reflects our needs as well as reducing cardiovascular risk, cancer, prevents sarcopenia and not least mortality, for various causes. Furthermore, to increase the energy expenditure, thephysical activity and do it consistently. These two weapons will help those over 50 in weight loss as well as improve the tone of their mood, which should not be underestimated ».

What, however, should you not do after the age of 50 if you want to lose weight?

“Surely meals that are too abundant, rich in fats and sugar, then you don’t need to nibble during the day or during the preparation of main meals, consume too much sale or too many proteins, especially of animal origin (red meat in the first place), drinking alcohol and spirits and being sedentary: play sports, take advantage of every moment to move ».

In the gallery above 10 foods (and the right doses) that should not be missing in the diet of every over 50 who wants to stay fit or lose a few pounds.