How to avoid gaining weight after 50

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How to Beat Menopausal Weight Gain.During the menopausal transition, estrogen and progesterone change drastically- causing the body to redistribute fat around the midsection.While weight gain and an ever-expanding midsection are high complaints for this period, they are manageable, and it is possible to lose weight during menopause.Talk to your doctor- they con recommend many treatments, diets and workout plans. .Get moving! increasing your movement and physically activity not only helps with weight loss but also increasing your night's sleep!.Watch what you eat- focusing on nutrient rich foods, proteins and limiting sugars, processed foods all help in reducing belly fat.Address your stress - cortisol, the famed stress-hormone can not only cause weight gain...Consistently high cortisol levels can cause insulin resistance and type 2 diabetes. .Upping your physical activity, talking to your doctor, watching what you eat, and addressing your stress are all apart of a menopausal diet-helping you to lose weight

As you age, you may find it more difficult to keep weight off.

Here’s what you need to know to avoid weight gain and age healthily.

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The metabolism myth

Many people assume that slower metabolism in adulthood makes it harder to lose weight. However, metabolism rates only drop by about 1% a year after 60, according to a study published in the peer-reviewed journal Science.

“Metabolic rate is really stable all through adult life, 20 to 60 years old,” said study author Herman Pontzer, an associate professor of evolutionary anthropology at Duke University.

“There’s no effect of menopause that we can see, for example. And you know, people will say, ‘Well when I hit 30 years old, my metabolism fell apart.’ We don’t see any evidence for that, actually.”

So, if metabolism isn’t to blame, what is?

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Muscle mass

As we age, muscle mass declines, which in turn increases the amount of fat in our bodies. Less muscle mass leads to higher blood sugar and your body turns that sugar into fat. Including more protein in your meals will help preserve your muscle mass. Older adults should eat 0.8 grams of protein per 2.2 pounds of body weight per day.

These foods can help you increase your protein intake, according to Consumer Reports.

  • 3 ounces grilled beef or cooked chicken breast (24 grams)
  • 3 ounces cooked salmon (23 grams)
  • ½ cup of tofu (10 grams)
  • 5.5 ounces of plain, nonfat Greek yogurt (16 grams)
  • ½ cup cooked lentils:(9 grams)
  • 1 egg (6 grams)
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Stay active

Lose fat by burning more calories than you eat. Find ways throughout your day to get up and stay active. Avoid being too still for too long, as that can lead to other complications such as heart disease, cancer and type 2 diabetes, according to the Centers for Disease Control and Prevention.

Additionally, the CDC recommends adults over age 65 get at least 150 minutes of exercise a week or 30 minutes of exercise a day for 5 days. Regular exercise is imperative for healthy aging.

Hormonal changes in women

Many women deal with perimenopausal weight gain, specifically around the abdomen, as a result of declining estrogen levels. If you find yourself gaining extra weight due to hormonal changes, consult your doctor to find a plan that works for you.

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