More protein and no starvation, or How to lose weight at 50

The period around fifty is largely affected in a woman’s life menopauseor transition. The loss of the menstrual cycle is naturally accompanied by a drop in the level of estrogen, which leads to a loss of muscle mass and, conversely, an increase in fat tissue. “It is true that after 50, fat is stored in problem areas faster than at 30, and muscle mass also decreases more. But it definitely does not mean that we have to put up with any extra pounds, or that it is impossible to lose them,” says Věra Burešová, chief nutritionist of Naturhouse nutrition and weight loss centers.

As a result of hormonal changes, around the age of 50, muscles weaken, which can affect not only the appearance of your figure, but also, of course, the health of your musculoskeletal system. It is therefore important to focus on building muscle mass, with which active movement naturally helps.

“During this period, I definitely recommend taking movement as part of your lifestyle and finding a type of physical activity that will do you good and at the same time keep you physically active,” says Tereza Kompánková, head trainer of the Contours Fitness Club. Strength training in a fitness center or at home is a classic, complemented by regular cardio activity, such as walking or cycling, both activities help speed up fat burning.

Another affliction of women in their fifties is often a slowing metabolism. “At this age there is a reduction basal metabolismthat is, the amount of energy we need to survive,” describes trainer Tereza Kompánková. However, how much energy your body burns when you are not doing anything can be influenced. Firstly, it is a matter of body structure – muscles consume more energy than fat tissue. For one thing, also by what you eat. Foods full of protein they have a higher thermal effect, which means that you will use more energy to burn them. In addition, proteins are also important for building muscle mass. Therefore, supplement your menu with quality meat, fish, eggs, low-fat dairy products, legumes, tofu or tempeh.

As for the menu, many women have a tendency to indulge during this period, they often do not eat even one proper meal a day. Paradoxically, this leads to more chewing, bursts of taste and often more energy intake than would be the case with quality food. “An important factor is certainly regular eating and not skipping individual meals during the day. Eating calmly and unhurriedly will teach you to enjoy food and know when you are full,” notes Tereza Kompánková.

Hormonal changes can also affect the feeling of thirst. However, it is important to always remember that the drinking regime is the basis. On the one hand, for a well-functioning metabolism, but also as prevention waterlogging of the organism. Drink at least two liters of fluids a day, preferably pure water, mineral water or unsweetened tea, or water flavored with lemon, herbs or fruit.

Phytoestrogens are substances of plant origin that are strikingly similar in structure to estrogens, i.e. female hormones. Their intake through diet can moderate hormonal fluctuations and the resulting negative manifestations. You can find phytoestrogens, for example, in flax or pumpkin seeds, nuts, legumesbran, tofu, tempeh or perhaps in broccoli, cabbage or celery.