Are you ready? It’s time to recapture your energy and thrive!
Weight loss of course is about feeling confident in your body and fitting into those old clothes that hide in the back of the closet,
But just as importantly it’s about feeling really healthy, feeling balanced and never deprived.
It’s also about finding a lifetime approach to eating, something you can sustain.
Because, let’s face it, you’ve probably done hundreds of “diet” and weight loss programs before, and even when you’ve achieved results, those programs ended, and afterwards you had no clue how to sustain it on your own.
Of course it has to be sustainable, or else we all know what’s going to happen:
Over time the pounds creep back and the disappointment sets in as your hard earned results slip away.
So we’re not going to repeat the past!
You’re also wise enough to have realized that as long as you continue to see results and you feel confident that you can sustain them, you don’t need to rush and arrive there tomorrow.
You definitely want to arrive as quickly as possible, but you’re not going to deprive yourself and make yourself miserable doing it.
Instead, it’s time to feel powerful and strong.
If you need to lift something heavy, you’ll do it in one swoop,
And when 1pm rolls around, you won’t need to medicate on coffee to stay awake, because your energy lasts throughout the day.
So let’s begin!
The first step to reach sustainable, healthy weight loss is to understand what your body needs to thrive,
Especially after 50 when nutrient needs shift, staying within a certain calorie range for weight loss just isn’t enough anymore.
That’s where Macronutrients come in.
This guide will teach you what macronutrients are and how they change for a healthy, lasting weight loss after 50.
What are Macronutrients?
Macronutrients, otherwise nicknamed “Macros” are nutrients your body needs in large quantities.
You know them as Carbohydrates, Proteins and Fats.
In the past certain Macros, specifically carbohydrates and fats, have been villainized for making the world overweight.
In reality these nutrients are imperative (especially after 50) to sustain healthy hormone balance, to ensure nutrient absorption for optimal energy, and to feel full longer.
Let’s take a quick look at all three Macros:
Carbohydrates are your body’s preferred source of energy. They convert into your body’s fuel source “glucose” the quickest.
When you eliminate carbs from your diet that means the body has to use less efficient ways to create energy.
After 50, complex carbohydrates become even more powerful for optimal health and they make you feel full longer for a satisfying and sustainable weight loss.
They provide high amounts of fibre to stave off Type II Diabetes and even certain cancers.
Not to mention, the easy energy stabilizes hormones and body systems that tend to be affected with age, such as thyroid function, adrenal function and insulin.
The problem is, not all carbohydrates are created equal, and the bad ones have ruined it for the lot!
Refined Carbohydrates (the type you see in processed and packaged foods) have been stripped of most of their nutrients and fibre.
These carbs wreak havoc on your blood sugar, pack on the pounds, (especially around your waist) and increase your risk for certain diseases.
So, when it comes ensuring optimal healthy weight loss after 50, it’s not about cutting out carbs, it’s about replacing refined carbs with the good ones, Complex Carbohydrates.
Here’s a quick list of the healthiest, high fibre and nutrient dense carbs to add to your meal plan:
- Beans, Lentils, Chickpeas
- Whole Grains: whole grain rice, oats
- Vegetables: All vegetables
In moderation this macro won’t make you fat and it’s absolutely essential to make sure you live in optimal health after 50.
Fats are needed in order to absorb essential vitamins, such as vitamin D, which can help maintain strong, healthy bones.
Fats are also needed to maintain healthy brain function, and to regulate hormones, especially hormones affected by menopause.
While fats are needed in moderation, certain fats in high quantities can increase your risk of certain chronic diseases especially related to your heart.
Try to stick to polyunsaturated fats and monounsaturated fats and limit the amount of saturated fats in your diet.
Here’s a quick list of healthy fats
- Olive oil, avocado oil, flaxseed oil
- Butter, coconut oil (in moderation)
- Fatty Fish
When it comes to weight loss and a strong, toned body, protein is your powerhouse.
That’s because for every decade after adult life, your body loses lean muscle.
Since lean muscle is in charge of keeping your body strong and your metabolism high, the name of the game after 50 and beyond is to sustain the muscle you have and even regain lean muscle lost.
Protein is the main building block for your lean muscle, building and repairing tissue in your body.
It’s made up of small molecules known as amino acids and some of these aminos are less easily digested after 50.
With less digestibility coupled with the increase in lean muscle loss, your protein needs rise.
So it’s so important you include healthy proteins throughout your day.
Just like carbohydrates and fats, not all proteins are created equal.
Choose lean meats, and plant based proteins to keep your heart healthy while you increase your lean muscle.
Here’s a quick list of healthy proteins:
- Lean meat, poultry
- Legumes, beans, lentils
How Do you Know You’re Reaching Your Macronutrients?
So far you’ve learned that too much or too little of each macronutrient can have a negative affect on your health, as well as your weight loss goals, especially after 50.
So how do you know if you’re reaching your macronutrient needs each day?
Analyze 1 “healthy” eating day and see how you do.
Log everything you eat for 1 full day, then sit down and see. Did you reach each recommended guideline?
You can make this step easy using a free nutrition app, like myfitnesspal, that automatically calculates your calories and shows you both the percentage and the grams of proteins, fats and carbohydrates for each.
It only takes 5 minutes at the end of your day. You can even do it while watching t.v.
Macro needs vary depending on your exact age, your activity level and any health issues you may have, but a general rule of thumb is to stay within these numbers:
- Carbohydrates: 26%-50% and above
- Fat: 20-35%
- Protein: 20% and greater
To feel confident you’ve discovered your exact macro starting point, you can do a quick calculation.
There are 6 Simple Steps to calculate your starting Macro numbers.
And if you’re a visual and audio learner like I am, I’ve included a quick “how-to” video to walk you through.
When you know your clear starting point that gives your body the nutrients it needs to thrive and stay energized as you slim down, you’ll know you’ve achieved the first step in healthy lasting weight loss after 50.
- Have a healthy day and log your food: use a free app like myfitnesspal to make logging easy
- Download you FREE macro guide to know the exact starting point
- Calculate your macro numbers (it takes less than 5 minutes)
- Compare your needs to your healthy day