It’s “Judgement Day” otherwise known as the dreaded weigh in.
The scale toys with your emotions as the number staring back at you fluctuates up two pounds and then down one. There’s no steady decline like the one you were hoping for.
While you know that scales can be deceiving, even your pants go from tighter to slightly looser… to tighter all over again. With small fluctuations taunting you every single day!
You may feel so discouraged when the weight won’t go down that you’ve opted to avoid the scales all together and you’ve started to believe that maybe weight gain is inevitable after 50, at least for those sane individuals that don’t want to turn weight loss into an obsession.
When it comes to weight loss after 50 you’re dealing with a new set of rules that didn’t apply in your thirties, but by making just a few simple changes to your tactics, you can propel your weight loss in a steady downward trend you didn’t think was possible.
Give these 5 simple strategies a try:
1. Increase Your Protein By One Gram:
Increase your protein to one gram per kilogram of your desired weight.
The amount of protein you needed in your 30’s isn’t quite enough to keep your metabolism burning high.
Protein needs only rise .2 extra grams after the age of fifty, but that small boost is all you need to feel full longer, to increase lean muscle, as well as prevent the loss of lean muscle. In other words, you’ll create a quicker metabolism and a stronger healthier body too.
You don’t necessarily need a protein supplement either. Simply swap out a half portion of carbohydrates for one portion of lean protein instead.
There’s a simple reason for this: While protein needs go up with age, the servings of carbohydrates tend to inadvertently go up instead.
Since 1963 the amount of carbohydrates consumed in the average diet has steadily increased by 500 extra grams per day and contributed to the increase in total daily energy intake by 80%.
By making the small shift to replace some carbs for more lean protein, you’ll reach your protein needs in no time and accelerate weight loss in the right direction.
Want to know exactly how much protein you need to boost your metabolism and speed up your weight loss after 50?
2. Ditch One Snack:
General guidelines recommend you eat 5 to 6 times per day (or 3 main meals and 2 or 3 small snacks) to keep blood sugar steady and keep the metabolism high, but after the age of 50 your calorie needs are slightly reduced by as much as 200 calories per day. The amount of calories it’s suggested you cut are equal to one small snack everyday.
While you could take these calories away from any meal and reduce your main meal portions instead, sometimes it saves time and makes meal time more convenient if you reduce your snacks by one.
Instead of eating 3 main meals and 2 or 3 snacks per day, opt for 3 main meals and 1 to 2 small snacks instead.
In order to keep blood sugar steady, continue to scatter your meals throughout your day and try not to go longer than 4 hours before your next snack or meal.
3. Increase your Fibre to 10 grams per day:
Not only does fibre make you feel full, which curbs your appetite and helps you consume less calories, but fibre may also help reduce the amount of calories you absorb and stimulate the amount of calories you expend. In other words, you’ll burn more and store less which can ignite weight loss.
Not only can fibre help with weight loss after 50, it also has an abundance of health benefits such as decreasing cholesterol levels and reducing your risk of cancer.
For the best Fibre sources think of the Three B’s, Bran, Beans and Berries and it doesn’t take much:
Bran: only 1 ounce of raw oat or wheat bran yeilds 12 grams of fibre. One ounce of corn bran holds a whopping 22 grams while the more popular cereal Bran is slightly lower but still contains a whopping 14 grams per 1/2 cup of cereal.
Beans: Among the most popular type of bean,Haricot beans, otherwise known as Navy beans which are usually found in commercial brands such as Heinz beans, Mexican pre-made dishes and pre-made baked beans contain 19 grams of fibre per 1 cup. Lentils hold 16 grams of fibre for the same quantity.
Berries: Many types of berries are considered a volumizing food (see below). The calorie content is extremely low, but the fibre content is very high making berries the perfect snack to help with weight loss. Raspberries contain 8 grams of fibre per 1 cup. Blackberries contain 8 grams per cup too.
4. Want to Tick Off All of The Above Nutrition Strategies in One Quick, Convenient Way? Try Volumizing:
Stop making vegetables your side dish, instead make them the star of the show.
High fibre, low calorie foods that can be eaten in abundance are known as volumized foods because you can it a high volume without packing on the pounds.
Just by volumizing one meal, you can easily reduce your calories by 200 or more per day. The exact reduction in calories you need to hasten weight loss after 50.
When serving yourself a volumized meal, add a portion of lean protein as your side and you’ve officially checked off all of the requirements for vitamins and minerals, fibre and protein needed for a healthy, weight loss after fifty.
5. All Movement Matters:
This may not be a nutrition tactic. But it’s a must-do if you want to lose weight after 50.
You may have heard nutrition quote “Weight loss is 80 percent what you eat and 20 percent activity”. But after the age of 50 you go by your own rules and movement becomes a vital necessity in your weight loss journey.
Not just exercise, but all activity acts as your momentary metabolism booster.
From walking, to swimming to running and even everyday activities such as grocery shopping and chasing after grandkids. all of these activities increase the amount of fat you burn, plus the added activity expends calories you otherwise would have stored as fat.
A study published in the scientific journal Menopause Review found that women who were the most physically active (who accumulated well over 12,500 steps per day) had smaller waists and visceral fat (the belly fat associated with chronic disease) than women who were less active. The more steps the better for weight loss.
for the best health benefits PLUS weight loss, try to reach well over the general recommended number, 10,000 steps per day. Aim for 17,000 steps to 20,000 and beyond. The more you move the more you’ll help stimulate weight loss (and you’ll feel healthier too).
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