Losing weight isn’t as important as remaining healthy at the moment. But if you are overweight or obese, even a little weight loss can reduce metabolic diseases such as diabetes and high blood pressure. NUTRITION CAN HELP YOU RETAIN RESILIENCE The critical factor is to retain muscle mass as you lose fat safely. I would advise any woman over 50 who is watching her weight at the moment, to purchase a good quality body composition scales. There is a review page here. In fact stop watching your weight and instead watch your muscle mass and body fat. Read the linked articles about healthy eating HERE. Make sure that your home diet (and exercise) means you are losing fat, esepcially visceral fat which accumulates at tummy level around your organs. Muscle and bone mass should remain as high as possible – though this is difficult to achieve. Your muscle mass is a store against fever and disease, releasing energy and vital proteins if you need them. If you are ill, when you eat protein your body will divert the valuable amino acids that protein contains into making immunity cells and fighting whatever disease you have. So don’t deplete your muscle store on any account. A sick person won’t replenish muscle daily, as happens normally. Before you get ill make sure your muscles are strong, by eating healthily and exercising well. This advice is important for owmen over 50. Muscle mass is more difficult to regain it after menopuase.[Updated 17th March 20]
ORIGINAL ARTICLE BELOW
Losing weight is different when a woman reaches that certain age. But weight management can actually be far easier than when we were younger. Here are five good starting points:
Make a list of what is really important to you
Examine your motivation. As we experience more of life, we realise that enjoyment of cuisine is one of life’s great social, gastronomic and cultural pleasures. But it isn't just about the quantity of food we eat, or even its quality. Healthy eating is more than simply what’s on the plate, it is the location and the company too. It is how you are feeling before, during and after the meal. A good diet should help you regain your appetite for life, as well as good food. So, make a list of what is important in your life and look for the anchors that will help you stick to your dieting resolve.
Let experience be your guide
Mature brains are not as impulsive as young brains. Older is wiser. Until we reach our thirties the decision-making part of the brain remains unfinished. Experience teaches us that food that looks good sometimes doesn't taste good. Use your wisdom to make healthy food choices.
Don't fight your metabolism
Human metabolism is the complex play of nutrients that power our energy centres, that build and maintain our bodies and manufacture signalling hormones. Hormones influence our thinking as well as our body.
Just look at the image above - this is just a small part of a diagram that shows how nutrients influence processes in every cell in the body. The menopause (change of life) dramatically alters hormone production and changes a woman's metabolism. Don't fight against it. I can show you how you can use the fact of metabolic change to re-balance the diet, making it better tailored to your current needs. If you need to lose a lot of weight, you will have to reduce your eating, but changing the balance of nutrients, rather than actually cutting down, can have excellent effects on appetite and satiety (feeling full).
Get professional support
We all benefit from a bit of support. Working with a nutritionist makes a big difference. Research shows that people who consult a qualified nutritionist can expect significantly faster weight loss, and maintain that weight loss over time1. Losing weight isn't merely a science. Feelings come into it as well. The best nutritionists will also be able to help you address emotional issues such as comfort eating or binging.
Don't put it off!
It is all too easy to put-off making changes. But if you are obese or overweight, then resolving to lose weight is the kindest thing you can do for yourself. It is never too late, but if you are over 50, the clock is ticking. Let it motivate you into action. Unquestionably, overweight is now linked to diseases such as cancer, heart disease and diabetes. Reducing our weight and resolving to follow a heathy diet, is recognised as one of the most important changes we can make in order to increase our life chances, extend our life expectancy and reduce the risk of spending years of infirmity in old age2. Why wait?
How I can help you?
This website is here to help you begin to eat healthily, to lose weight and maintain a balanced diet. I post a Nutrition Journal with information about losing weight and healthy diet.
I work with women just like you, in face-to-face consultations, as well as advising organisations about prevention through diet, giving talks, and writing about my specialisms. I never work for big food or big pharma. I love to garden, so my twitter handle is @rooftopvegplot and talks about broader subjects including my organic rooftop vegplot.
Click here to find out about a consultation. My specialism is helping women over 50 to lose weight and maintain muscle strength. It is very common for overweight to be linked to diabetes type2, high blood pressure, sleep apnoea and feelings of weakness or tiredness. This can effect digestion, or food intolerances.
I'm a bit of a nut about protein (no pun intended). That is because many women simply don't realise that they are vulnerable to something called sarcopenic obesity. That means they may weight just right, but they have too much fat and not enough muscle. This can be caused by fad diets, over-exercise while dieting, yo-yo diets and ageing. My standard service is to weigh and measure my clients using non-invasive bioelectrical dual impedance analysis, which provides a measure of fat, muscle and bone mass. Losing weight is not always a sign of health in adults.
Via this website you can make contact, send me a query – I’d love to help - or simply comment on the articles you'll find in the journal section of this site. Sign in at the footer to subscribe to regular updates.
Ask a question or make suggestions for an article you'd like me to write for the journal.
- Teeriniemi, A. M. et al. A randomized clinical trial of the effectiveness of a Web-based health behaviour change support system and group lifestyle counselling on body weight loss in overweight and obese subjects: 2-year outcomes. J. Intern. Med. 284, 534–545 (2018).
- Abdelaal, M., le Roux, C. W. & Docherty, N. G. Morbidity and mortality associated with obesity. Ann. Transl. Med. 5, 161–161 (2017).
- Metabolic map https://www.vmh.life/#reconmap2
- Featured Image: Diane Keaton, in Something's Gotta Give, Columbia Pictures, Warner Brothers, 2003