Lose weight without harm to health after 55 years. ✔ Effective diets

Why lose weight for women of age? In most cases, not at all in order to slay grandfathers on the spot with their 90-60-90 forms, but for ... yourself, your well-being. After all, extra pounds are significant risk factors for diseases such as hypertension, osteoarthritis, type II diabetes, vascular atherosclerosis (the cause of strokes and heart attacks), sleep apnea syndrome (respiratory arrest during sleep), tumors, heart disease, etc.

In addition, being overweight complicates the course of ailments that already exist. Losing weight by only 5-10 percent significantly improves well-being, and allows you to reduce the dose of medications taken.

Getting rid of extra pounds after 55-60 years is difficult, but real. The main thing is to do it right, without chasing newfangled diets, which are mostly intended for girls and young women. For "Lady Autumn" they can be simply disastrous. It is most reasonable to carry out the process of losing weight under the supervision of a doctor.

Before proceeding to the practical advice of doctors, read the useful and extremely interesting information ...

Scientists have noticed that within 2.5-3 hours after eating, changes occur in a person's fatty layer. If the lunch contains 30 g of pure fat, then after this period of time, about half will be deposited in the waist area. With excessive nutrition, fat spreads to the thighs, abdomen and buttocks.

Some researchers refute the ubiquitous opinion about a dense morning meal (eat breakfast yourself, share lunch, dinner - to the enemy). A high-calorie breakfast will be reflected in the figure in 2.5-3 hours, while a broken one for several hours will absolutely not spoil the slimness. Also, scientists declare that "breakfast must be earned", i.e. before you sit down for your morning meal, it is useful to work a little, and not to stuff a barely awakened body with food. There is something to think about ...

Further. Lovely 55-60-year-old plumpers who dream of losing weight, remember - your waist is a temporary storage for fat, it is much easier to drive it out of there than when it goes over to your hips. The fat stored in the waist is broken down during the day with reasonable exertion. But if you had a hearty breakfast, then had a hearty lunch, and in the evening you ate enough, to perspiration from diligence, then the body will need additional loads, otherwise fat begins to accumulate and "flow" from the waist to other places for reliable long-term storage.

The risk of overeating will be greatly reduced by chewing food thoroughly or eating hard foods that are difficult to chew. Experts say that during the chewing process, appetite decreases, and a person will eat less volume, feeling full earlier.

How to lose weight for grandmothers without risk to health? After all, it is clear that by this age they have already accumulated a certain "baggage" of sores. Doctors advise getting rid of extra pounds with ... food. Yes Yes! They argue that 85-90% of people over 55 years old can easily alleviate the course of chronic diseases (or at least one of them), simply by switching to a balanced diet. Consider dietary features for specific diseases.

Arthritis and arthrosis

With these diseases, you should limit yourself in the consumption of meat products and introduce more dairy, fish and vegetable products into the diet. The fact is that meat is rich in arachidonic acids, which, entering the body of an elderly person, already suffering from arthrosis or arthritis, can cause inflammation of the joints.

Omega 3 polyunsaturated fatty acids found in sea fish and vegetable oils tend to prevent the accumulation of this harmful acid for older people. Omega 3 and vegetable oils help the aging body synthesize prostaglandins - substances that reduce inflammation and pain.

Gout

With this disease, you should categorically exclude alcohol, coffee, chocolate, as well as rich broths, spicy snacks and seasonings, mushrooms, pickles, and legumes from your diet. But dairy products, bread, honey, vegetables and fruits - the green road. And also - drink plenty of fluids, especially clean water.

Hypertension

Hypertensive patients should consume a minimum of salt and limit themselves to drinking. Doctors advise them to consume more potassium-rich foods - potatoes, milk, legumes, broccoli, citrus fruits, kiwi, bananas, dried fruits.

Osteoporosis

This ailment is familiar to many elderly people firsthand. Especially women. With this disease, it is simply necessary to include in the daily diet dairy products and greens containing a large amount of calcium. But that's not all. You need to consume vitamin D (fish oil) and foods with sufficient protein to help absorb calcium.

Chronic gastrointestinal diseases

It is imperative to exclude the use of raw vegetables and fruits, fried fish and fried meat. Only boil or steam. We will also have to give up rye bread in favor of wheat bread.

Lung problems

It is better to refrain from easily digestible carbohydrates - white bread, sweets. Increase the consumption of crucifers - asparagus, broccoli, cauliflower, radish, turnip, horseradish, swede. These foods help protect the lungs.

Diabetes

Strictly contraindicated flour, fatty, sweet, and cabbage, tomatoes, cucumbers, zucchini and eggplants are highly indicated.

With age, the body's metabolic processes slow down, and therefore most of the fair sex at the age of 55 has excess weight, from which you want to get rid of it in order to improve and acquire a better appearance. General dietary rules should be adhered to; they should be followed by those elderly ladies who wish to normalize their weight. These rules apply for all categories, regardless of the presence of those or other diseases. They will help you get in great physical shape and stay in it until old age.

What is the most important thing in losing weight and maintaining a healthy weight?

The most important, and therefore fundamental, of any diet, especially for women of age, will be the daily regimen and, in particular, nutrition. You should forget about three meals a day, you should eat a little, but 5-6 times a day. Such a regimen will help reduce hunger, and also cause depression, which, as a rule, is accompanied by a diet.

Advice

A light snack is allowed between all main meals. For example, unsweetened fruits or raw vegetables.

Calorie intake

It is generally accepted to adhere to the opinion that at the age of 55-60 a woman's daily diet should be approximately at the level of 1900-2100 kilocalories. For those who have set a goal to say goodbye to excess weight, this indicator will have to be further reduced. However, the peculiarity of losing weight in elderly women is that in the event of a sharp decrease in the energy value of their diet, the body immediately weakens. Therefore, after 55, it is categorically impossible to abruptly and abruptly switch to an excessively strict vegetarian dietary system, if a woman has been a "meat-eater" all her previous life. And also different mono-diets that involve the consumption of one product, such as kefir, during the period of their weight loss, are harmful and even dangerous for the health of women of 55 years. Measure should be in everything, like common sense. Otherwise, illness and depression are guaranteed to you.

Protein in the diet of women 55 years old

Older women should receive protein per day, based on the calculation of 0.8-1 grams per kilogram of their body weight. It is this amount that is capable of preventing the loss of protein in their tissues, and, therefore, sagging muscles or skin will not appear. What's more, having enough protein makes a woman feel full. You need to eat more protein foods, including cottage cheese, nuts, fish and seafood. Meat should also be present in the diet, but not more often than 2 times a week.

Carbohydrates in the diet of mature women

Older people looking to lose weight should especially cut back on carbohydrates. It's about the rate of 150-200 grams per day. First of all, you need to sharply limit yourself in the so-called simple carbohydrates - sugar, honey and baked goods along with pasta and flour products. You need to give up semolina and eat fewer potatoes. These easily digestible carbohydrates are converted to fat too quickly.

Long-lasting carbohydrates

At the same time, "long-acting" carbohydrates are very rich in epicatechin polyphenol, which can rejuvenate the heart and improve blood flow, as well as strengthen the body's defense systems. In addition, this component is able to increase immunity and have a positive effect on blood vessels, maintaining their elasticity. It heals the cardiovascular system as a whole. Most of all, epicatechin polyphenol is found in apples, especially if they are wild-growing varieties.

Product benefits

However, other fruits and berries with dairy products are also useful. Elderly people benefit from low-fat fermented milk products that are enriched with live bacteria, because they contribute to the normalization of the intestines, and also contribute to the process of losing weight.

Output:

To lose weight at 55 is not only unnecessary, but even harmful to torture yourself with strict diets. It is enough just to revise the diet, making it fractional and abandoning quickly digestible carbohydrates, as well as limiting fat intake. You should eat more vegetables and fruits, you should not completely give up meat as a source of protein.

Regardless of how old a woman is, she should always be a woman, and it doesn't matter if she is only 25, or already 65. However, many women, reaching adulthood, no longer follow their appearance, figure, which, of course, is not correct. At this time, they have a lot of free time, which they can spend on losing weight.

It is generally accepted that when a woman reaches retirement age, she becomes a grandmother. However, due to the fact that many women are working on themselves, there are many women of retirement age who looked much younger than their age.

Women who are overweight should also think about their health.... With age, hormonal changes occur in the body of women, which appear from the moment when menopause occurs, namely, as a result of a slowdown in metabolism, the need for a large amount of strength and energy disappears.

When a hormonal change occurs, muscle tissue in women shrinks and adipose tissue grows. There are a lot of women taking hormonal drugs, but taking them can also lead to an increase in body weight. As a result of all this, women are lost and do not know what to do. Losing weight is necessary, first of all, for health.

If you are overweight, the following health problems appear:

• a heavy load attacks the legs, as a result of which they swell, problems with joints and veins arise;
• difficulties with shoes. Shoes are bought without fasteners. Boots are hard to fasten;
• shortness of breath occurs even when walking (rising);
• unstable blood pressure;
• due to completeness, other diseases arise. And if you take care of yourself in a timely manner, get rid of excess weight, you can defeat many diseases.

Losing weight after 55 years

You can lose weight through a balanced diet. You need to lose weight not abruptly, but slowly - in 1 month, lose no more than 3 kg. There will be no benefit from losing weight with teas or fasting.

The following foods should be excluded from the diet:

• dishes: spicy, fried, smoked, fatty;
• herring, marinades, salted;
• all sweets and flour products;
• limit the consumption of meat so that the body does not accumulate fat from excess protein. In a few days, you can eat only 70 g of meat.

You need to eat more vegetables and fruits, and better from your garden. Useful vegetables are potatoes, cabbage, beets, tomatoes, carrots, cucumbers. You need to eat fruits every day: red and black currants, cherries, raspberries, gooseberries, pears, apples, etc.

Losing weight with exercise machines

In addition to healthy nutrition, you need to go in for sports, that is, increase physical activity. You can go in for ballroom dancing, sign up for callanetics, body flex or exercise at home on the "Lose Weight" simulator (more about it :) 7-10 minutes daily. Choose an exercise that suits your fitness and start exercising. Swimming in the pool is also very useful, as well as exercising on simulators. In the gym from a specialist, find out what kind of exercise set is suitable, and lose weight for retirees, and do it. You can run for 20 minutes a day or exercise at home on lose Weight simulator (more about him :) 7-10 minutes daily. Choose an exercise that suits your fitness and start exercising.

However, before increasing the load, it is imperative to consult a doctor, since those people who have serious diseases, high blood pressure, diabetes mellitus, diseases associated with the cardiovascular system are prohibited from playing sports.

Sample menu:

• for breakfast: cottage cheese (low-fat) with raisins - 250 g, milk porridge (fashionable and on water) - 200 g, green tea - 200 ml.
• for lunch: there should be fruits - apples - 2 pcs. or strawberries - 200 g.
• for lunch: vegetable broth soup - a large plate, vegetable salad (fresh cabbage, herbs, cucumbers, tomatoes), seasoned with sunflower oil with lemon juice - 200 g, tea - 200 ml.
• for an afternoon snack: freshly squeezed fruit (vegetable) juice - 2 glasses, or yogurt, fermented baked milk, low-fat yogurt.
• for dinner: salad "Vinaigrette" - a small plate, vegetable pancakes - 400 g or mashed potatoes with milk - 200 g.
• for the night: green apple - 1 pc., kefir or green tea, or yogurt - 1 glass.

If at 20-25 years old, craving for junk food predominantly interferes with it, which refers to psychology, then it is more difficult for a woman to lose weight after 55 years even on a strict diet, since menopause interferes with the matter. Inevitable internal changes only in rare cases do not cause the loss of a beautiful figure. Can you fight it yourself and how? Does it make sense to take pharmacy drugs?

Woman after 55

This age limit is of primary importance not by internal restructuring in the woman's body. Often, within the range of 50-55 years, the reproductive system loses its main function - it no longer prepares for childbirth, so the hormonal background changes, some of the processes slow down, and because of this:

• decreased skin tone;
• hair condition worsens;
• the previous fit of the body is lost.

Even if the nutrition of a woman after 55 years does not change, the figure may begin to swell. Most of the changes are due to menopause, which triggers a complete restructuring of the body. A woman no longer needs such a fast metabolism as before, the endocrine system against the background of hormonal surges can also be in a state of imbalance for some time. However, some women have problems with their figure - a temporary phenomenon, and someone after menopause has been trying to lose weight for years.

Why is it difficult to lose weight

The main reason for the failure of most weight loss attempts in women over 55 is hormonal imbalances. He is also responsible for well-being and all health problems, up to pressure surges. The main processes affecting the change in the appearance of a woman during menopause:

• The ovaries slow down, and then completely stop the synthesis of estrogen.
• The pancreas also slows down the activity, as a result of which the sugar level rises.
• Adipose tissue tries to compensate for the estrogen deficiency, which leads to excess weight gain.

These factors lead to the fact that it becomes much more difficult for a woman to lose weight after 55 years old than at 35 years old, and in old age the goal looks completely unattainable. It is easy to recognize "climacteric" excess weight: it is mainly expressed in the form of a bulging abdomen (lower part), even in a slender lady without fat folds at the waist, breeches on the hips.

Is it possible to lose weight after 55 years

Losing weight for a woman at this age is an absolutely real goal, but the first step towards achieving it should be a visit to the doctor. The experience of those who tried to lose weight after 55 years of age proves that without an accurate understanding of the state of the body, it is useless to attempt to lose weight. If hormones are to blame, and not just a slowdown in metabolism, then until their level is normalized, a woman will not be able to lose weight, and weight gain may begin from restrictions in the diet.

How to lose weight after 50 years

The main rule voiced by all nutritionists is not to try to lose weight quickly. Experts call the optimal rate of weight loss 3 kg per month... A woman who has crossed the threshold of 50 years needs to deal with extra pounds gently, since all rigid diets can backfire: trying to lose 5 kg, you will gain 10 kg, since the hormonal background will be distorted even more. Taking into account the characteristics of the female body at the indicated age, all measures should be aimed at:

• gentle acceleration of metabolism;
• prevention of hypodynamia;
• normalization of hormonal balance.

Nutrition

Healthy eating is the staple of a woman's diet after 55 if you want to lose weight. Due to problems with metabolic processes, any harmful products will immediately go to the fat depot. You will have to eat according to the canons of proper nutrition, the menu should be made from diet recipes, that is, do not allow frying, do not use fatty foods. Margarita Koroleva, a famous nutritionist, claims that for a woman over 55 years old, if she wants to lose weight, the following rules become relevant:

• Drink often and a lot, but only clean water. The norm is calculated as 40 ml for each available kilogram.
• Try not to stretch the stomach, so eat in small portions.
• Avoid foods that stress the pancreas: fast food, fried, smoked.
• Cook with a minimum amount of salt, since swelling greatly interferes with losing weight.
• Eat more vegetables, and choose vegetable protein - eat an animal about 25 g.

Vitamins

You need to take any drugs from the pharmacy, even if these are vitamin complexes, only after talking with your doctor, because you need to clearly know what elements your body lacks. If we consider the vitamins recommended for women that work for the benefit of losing weight (indirectly), then these are:

• vitamin D;
• vitamin F;
• folic acid.

This triple, according to experts, is in short supply in women over 55 years of age. These vitamins help to level the water-salt balance, affect the level of cholesterol, are indirectly associated with fluctuations in testosterone, help the thyroid gland and metabolic processes. However, they do not drink them alone, so women should look closely at such complexes as Vitrum, Alphabet or Centrum.

Charging

Women over 55 cannot do without physical activity, since they develop natural physical inactivity, especially among those who have retired from work. Losing weight even with dietary restrictions, but without activity, will not succeed. Strength training at this age is not necessary, but swimming, dancing, yoga, etc. is worth it. 2-3 workouts per week, without exhausting intensity, is a good way to balance hormones, support the nervous system and burn calories.

Additionally, every morning you need to do a light awakening set of exercises. Charging for women after 55 years mainly consists of the following elements:

• slopes;
• squats;
• exercises for the abdominal muscles from gymnastics.

Weight loss diets after 55 years

Schemes for fast weight loss for women who have entered menopause should be forgotten: according to Margarita Koroleva, weight loss should be carried out gently and a change in dietary habits must necessarily occur. For a short time, women looking for a way to lose weight at 55 can follow these systems:

• Detox with vegetable juices - a couple of days to cleanse the body.
• Protein-carbohydrate alternation - no longer than a week.
• Buckwheat, rice, kefir - as a fasting day.

Slimming drugs for menopause

Hormone replacement therapy is the most serious measure a doctor can take for a woman with menopause who wants to lose weight. However, the safety of this method is in doubt. You can hear advice from nutritionists to take appetite blockers - even Margarita Koroleva does not dispute their effectiveness, but they do not help all women lose weight. Their selection must also be carried out with the doctor individually.

Video

Aging is a complex of changes that occur as a result of the action of time factors. This is a slow process of accumulation of age-related changes that manifest themselves at all levels - cellular, tissue, molecular.
Aging is a general biological pattern. It is characterized by a weakening of the functional ability of all body systems.

Changes also occur in the digestive system: the gastric mucosa becomes thinner, the cells become less differentiated, and this leads to a decrease in the secretory and motor function of the stomach. The acidity of gastric juice also decreases, this affects the state of the intestinal microflora, putrefactive microbes begin to prevail in it.
The amount of active enzymes in the pancreas decreases. Overweight also affects the development of aging processes. Nutrition is an important factor in maintaining the normal state and performance of the body in old age. If it is balanced according to age, then it has a significant impact on the development of aging processes in the body.

Therefore, you should properly organize your food, taking into account the decreased capabilities of the digestive system. Moderation is the first nutritional requirement for the elderly. The second condition for proper nutrition in older people is ensuring high biological value of nutrition... And the third - enrichment of food with anti-sclerotic substanceswhich are found in some foods.

In old age, the processes of formation of body tissues are completed, so the need for protein is much less than before. In addition, in old age, there is a reduction in intense physical work, and this is also the basis for a decrease in the protein norm. But at the same time, older people still need to regenerate worn-out cells, and this requires protein. Animal proteins should make up about fifty-five percent of the total amount of proteins.

As for fats, they also need to be limited. After all, an abundant intake of fat affects the development of the atherosclerotic process. Also, large amounts of fat can be very difficult for a weakened digestive system to digest. First of all, animal fats should be limited.
You can use both butter and vegetable oil. However, you should not often consume large amounts of vegetable oil, as this negatively affects digestion.

The amount of carbohydrates consumed exceeds the amount of protein on average. With little physical activity, the amount of carbohydrates should be reduced. This is necessary, since an excess of sugar adversely affects the activity of the beneficial intestinal microflora. Therefore, easily digestible carbohydrates should be reduced, and more complex carbohydrates should be consumed.
Vitamins are capable of inhibiting the aging process, therefore, elderly people need a balanced vitamin supply. Vitamins have a normalizing effect on the state of the vascular and nervous systems, inhibit the development of the sclerotic process.

Vitamin C is one of the most essential vitamins in old age... Since it is this vitamin that stabilizes the balance between cholesterol biosynthesis and its utilization. In addition, vitamin C increases the body's reactivity. However, excessive intake of vitamin C adversely affects the functioning of the pancreas, therefore, this vitamin should not be abused.
Vitamin P it is also necessary for the elderly, as it is able to lower blood pressure with increased hypertension. Vitamins that inhibit the development of atherosclerotic process include choline, folic acid, pantothenic acid, B6, B12, as well as vitamin F.

Minerals in the diet of the elderly are needed to a lesser extent than in middle age. Since at this age there is an accumulation of minerals in the body. For example, salt deposits in the walls of blood vessels, joints. However, there are cases of osteoporosis associated with salt deficiency. Therefore, one must be very careful about the consumption of minerals.

The most important elements in the diet of older people are calcium, magnesium, potassium, iodine.

The norm of calcium in old age is 800 mg per day. Magnesium intake per day should be 400 mg. With a lack of this mineral, the calcium content in the walls of blood vessels increases. Potassium enhances heart contractions, promotes the elimination of water and sodium chloride from the body. Iodine is involved in the process of phosphorus-calcium metabolism, and this is very important in old age.

Nutritional advice for the elderly combines both recommendations that are necessary for people of any age, and specific recommendations for the body of an elderly person. Note that the need for calories in old age decreases, therefore it is necessary to reduce the calorie content of food due to fat and light carbohydrates.

The basic principles of nutrition in old age are:

Limiting the consumption of animal fat - butter, cream, fatty meats, fish roe, offal. Eating food without added fat: in boiled, stewed, baked, or steamed.

Limitation of salt and sugar - sugar can be consumed up to fifty grams per day (in drinks, sweets), salt - up to five grams (in meat and fish dishes).

Drinking low-fat fermented milk drinks, enriched with probiotics.

Enrichment of the diet with polyunsaturated fatty acids. Acids are found in fatty fish, vegetable oils.

The use of foods that are sources of vitamin C: currants, blueberries, orange, gooseberries, rosehip broth, grapefruit, lemon.

Eating foods with a high content of magnesium and potassium salts - carrots, nuts, milk, potatoes, dried apricots, millet, rice, cabbage, beets, and prunes.

Eating foods rich in dietary fiber - vegetables, berries, fruits, whole grain bread, bran bread.

Eating foods with a high content of B vitamins - bran, legumes, cereals, dairy products, bread, fish.

Fractional and frequent meals.

For the normal functioning of the body, you must regularly consume the following foods.

Fermented milk drinks - kefir, fermented baked milk, yogurt. These drinks are an excellent source of calcium, vitamin B2 and protein.

Cereals - oat and other cereals contain soluble dietary fiber. Eating oatmeal regularly can help lower cholesterol and blood sugar levels. Other cereals are no less useful. It is advisable to consume them once or twice a day.

Legumes should be consumed at least three times a week. Peas, lentils, and beans are good sources of protein, and they also contain phytoestrogens that reduce the risk of osteoporosis and cardiovascular disease. However, if you have kidney and joint diseases, gout, then these products are contraindicated.

At least three times a week, you should eat fatty fish - herring, sardines, mackerel. The fat, which is part of the fish, ensures the normal functioning of the heart, strengthens the immune system, and normalizes cholesterol metabolism. Fish is a source of protein, zinc, iron, vitamins A and D.

It is imperative to use greens, because dill, parsley, cilantro are sources of vitamin C, folic acid. It is best to eat fresh herbs, at least twice a day.

Fruits and berries are also necessary for the elderly, they contain a lot of dietary fiber, biologically active compounds. They are able to protect the body from malignant neoplasms, and blood vessels from cholesterol.

You should eat nuts and seeds every day, as they contain polyunsaturated acids, vitamins, protein.
Don't forget about vegetables. They are good and healthy raw, boiled, or stewed.

A sample menu for the elderly.

Breakfast
Omelet, milk oat porridge, tea with milk.

Lunch.
Baked apple, fresh fruit or berries.

Dinner.
Carrot salad with sour cream, cabbage soup, boiled fish with mashed potatoes, compote.

Afternoon snack.
Rosehip decoction.

Dinner.
Curd pudding, cabbage rolls stuffed with vegetables, tea.

At night.
Kefir.
During the day, you can eat 300g of bread, 30g of sugar, 10g of butter

It has now been proven that moderation in diet by reducing the consumption of sweet and fatty foods and increasing the diet of whole grain bread, dairy products, fish, cereals, increases life expectancy. It is worthwhile to slightly adjust your menu and try to avoid, thus, many diseases. And, of course, don't forget about moderate physical activity.

(Photo illustrations: HannaMonika (photo 1), Zaneta Baranowska (photo 2), Olinchuk (photo 3), Shutterstock.com)