Weight loss in your 50’s and beyond: Our tips on staying fit

Weight loss in your 50’s and beyond: Our tips on staying fit

Learn more about why it’s not too late to feel fit after 50 with our weight loss tips.

Sandra Bullock, Demi Moore and Sonja Kirchberger: They are all outstanding proof that we women over the age of 50 can look absolutely stunning. Unfortunately, however, we have to work harder to remain slim than we did at 20, let alone actually lose weight. Victoria discusses the reasons for this and explains what we can do about it.

Why is it so much more difficult for us to lose weight now than 20 years ago?

From the age of 30 we lose approximately 1 percent of muscle mass per year while the proportion of fat in our bodies increases. Our metabolic rate decreases and our bodies need fewer calories than before. If we don't counteract this with sport and we continue to eat as much as before, we will invariably put on weight.

In addition, the body produces less somatropin: This growth hormone encourages muscle development and fat reduction. The menopause also plays a part, as we produce less of the female hormone (oestrogen). This means that our fat deposits shift from our thighs and hips to our stomachs.

This is how to shed the pounds

The bad news first: You need far more patience and discipline to lose weight than before. The good news is that losing a couple of kilos after the age of 50 isn't rocket science. Exercise is the prime factor here. Anything that you enjoy and that has a positive effect is good.

Regular muscle training is also important because muscle mass burns fat. Don't worry: Weight training with dumbbells and so on won't make you look like Popeye after a few weeks. On the contrary, you'll be rewarded with a firmer, more defined body!

Clever eating to improve your figure

In order to feel full, eat protein-rich foods such as fish and meat, beans and pulses. Make sure you have lots of fruit and vegetables in your diet, as they also fill you up and are low in calories. Remember to include healthy soya products, such as bean sprouts and smoked tofu.

Stick to regular mealtimes and leave around four hours between each meal. Time between meals also helps the body to break down fat reserves. Snacking too much between meals means that the body is constantly digesting and releasing insulin, which stifles the burning of fat.

If you are still plagued by hunger pangs, snack on wholemeal bread, fruit, vegetables or a reduced-fat milk product. The calcium that these contain will strengthen your bones and help you to keep a flat stomach.

Drink at least 2 litres of water daily. This helps the body to burn fat, stimulates the metabolism, brings nutrients to the cells and helps to remove toxins!

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