在没有废话指南减肥当你是一个女人过了50

If you feel like all you have to do is认为about your favorite snack food or dessert to gain weight, you might be a woman over 50. Around this age, you might notice that your body doesn't quite behave the way it did in your 20s or 30s.

It's a frustrating fact, but women who are on the brink of menopause or past the milestone often find it hard to减肥or maintain their weight for a number of reasons. One main factor, though, is that your body stops producing as much estrogen, according to theMayo Clinic，这是在体重管理的关键激素。

由于这一重大转变荷尔蒙的，减肥时，你是一个女人过了50，需要在你的方法健身，营养，睡眠和恢复的变化。

It's normal to be feeling a little lost. To help you get started, here's your straightforward, no-nonsense guide to making it happen.

锻炼是女性在生命的各个阶段至关重要，是更年期期间尤其重要，Heather Jeffcoat, DPT，a physical therapist who specializes in pelvic function and women's physiology, tells LIVESTRONG.com.

"As women mature into menopause, bone and muscle mass tend to naturally decrease, and exercise is the antidote that allows older women tomaintain that boneand muscle mass," Jeffcoat explains.

Here, Jeffcoat and冬青罗瑟，CPT专业私人教练和运动乐趣nist with expertise in women's health, offer fitness guidelines for women over 50, as well as fun exercise tips and precautions.

运动是最好的女性超过50种类是什么？

健身在所有年龄段应该至少在一定程度个性化，但对女性超过50，需要个性化的健身节目变得越来越重要，Jeffcoat说。为什么？那么，绝经后的妇女有一定的医疗条件，包括骨质疏松症和心脏疾病的风险较高。

如果你是一个女人过了50，你的健身计划应该考虑这些风险，Jeffcoat说，并指出，“妇女应经常与他们的医生检查启动一项新任务前，特别是如果他们有任何最近的心脏或肺部疾病“。

Low-impact cardio:在一般情况下，高冲击有氧运动，high-intensity interval training（HIIT) and activities with a high fall risk should be avoided whenever possible if osteoporosis is confirmed or suspected, Jeffcoat says.

"Instead, focus on low-impact exercises that still increase muscle mass and bone density, like an elliptical machine,stepmill，散步或低冲击有氧运动，”她说。

如果你的骨骼密度是健康的，但是，Jeffcoat鼓励加入高冲击运动，如跑步和burpees，你的程序。运动如网球和壁球也有趣，高影响力的活动，可以火炬卡路里。

Roser says she also loves spinning or cycling in place of running: It's a low-impact exercise option with similar calorie burn, and cycling in a group fitness class can also help with motivation and consistency.

Strength training:在大多数情况下，所有的女性超过50可以受益于阻力训练，举重，举重机，电缆和阻力带。力量训练被证明是退行性骨质流失减慢，并已链接到罹患骨质疏松症的风险较低，根据在2017年7月回顾Rambam Maimonides Medical Journal。

力量训练也可以加速减肥，罗瑟告诉LIVESTRONG.com。“从更年期对抗潜在的体重增加最好的资源是通过阻力训练增加肌肉质量，”她说。“当我们增加肌肉对我们的身体，我们增加我们的每日热量消耗和新陈代谢，时间久了，等于减肥。”

Sample Workout Plans for Women Over 50

The overall goal, Jeffcoat says, is 2.5 hours of physical activity each week, which is in line with thePhysical Activity Guidelines for Americans。That comes down to 30 minutes a day, five days a week.

50岁以上女性理想的健身计划,雅高集团ding to Jeffcoat, will incorporate aerobic exercise, strength training and balance training.

这里是每周的计划Jeffcoat建议：

Jeffcoat建议交替你的力量和有氧锻炼，以建立一个常规的跨越六至七天。

罗瑟还建议均衡的日常锻炼，包括有氧和力量训练，以及休息日和户外活动。

请记住，HIIT锻炼不必是高冲击。你可以用低强度的活动没有任何恶化骨或你可能有共同的条件或疼痛的有效间隔锻炼。

加入运动的小型脉冲的一天

In addition to a structured workout or large chunk of physical activity such as a 3-mile walk, you can add small amounts of movement throughout your day to boost your overall calorie expenditure, which will help with weight loss over time.

Even fidgeting, or making small movements, can help you burn more calories every day, according to an April 2015 research review inMayo Clinic Proceedings。

就拿从Jeffcoat这些有趣的想法：

• Do 15 to 20 squats in front of your couch before you sit down as an easy way to incorporate daily strengthening. It will only take a few seconds!
• 尝试做向前侧弓步下你走廊的长度，抱着轻轻在墙上的平衡。走廊，同时猛实力的目标和平衡工作。

罗瑟提供了一些创造性的想法健身，太：

• If you normally hire a cleaner, consider cleaning your own home: It'll help you burn more calories throughout the week and can even bring you a sense of fulfillment.
• 当你把一个工作分解，挑战自己走一个新的地方或有趣的：去你最喜欢的商店，四处流浪的办公楼，或寻找新的乐园。（所有步骤数，even if you're wandering the mall!)

Here are some other ideas to add small bursts of exercise into your day:

• Lunge up your stairs instead of walking — it's a great way to build single-leg strength.
• 做二头肌卷发与您的购物袋，你把他们里面。
• 在你的课桌椅上进行脊柱旋转或肩部伸展。

与健身，需要记住的是营养的女性超过50最重要的是高度个人化的。你可能（也可能是）有比你妹妹，最好的朋友或同事不同营养需求，即使这些人都围绕着同年龄的你。

It's always best to work with a healthcare professional or dietitian who can help you plan a nutrition regimen that meets all of your goals. But for now,Keeley Mezzancello, RD，registered dietitian and adult weight-management specialist, gives LIVESTRONG.com tips on how to lose weight as a woman over 50.

为什么营养需求是不同的50后

A number of nutrient needs change as women get older, especially once they go through menopause, Mezzancello says.

例如，“妇女谁已经达到，因为他们曾经更年期并不需要尽可能多的铁，因为他们不会再失去血液通过月经，”她补充说，推荐的每日津贴（RDA）从18毫克下降到8毫克每天。

绝经后其他新的营养需求包括：

• Folic acid consumption needn't be as high, because the prevention of fetal neural tube defects (during pregnancy) is no longer a concern.
• 骨骼健康becomes of heightened concern, so the RDA for calcium increased to 1,200 milligrams per day (up from 1,000 milligrams per day)

由于心血管疾病，糖尿病和体重增加的风险绝经后上升，选择营养丰富 - 但不太热量 - 饮食是有帮助的，Mezzancello说，妇女在50应重点结合健康的脂肪，lean protein, low-fat dairy or dairy alternatives and plenty of fruits and vegetables.

Hitting these nutrient targets every day helps your body run its various systems optimally and can contribute to weight loss by keeping your bones and joints healthy, boosting your energy levels, maintaining a good mood and ensuring that you generally feel healthy and energetic.

节食减肥绝经后

更年期和绝经后的妇女可以做一些简单的改变他们的饮食可以帮助减肥，Mezzancello说。减肥的最简单方法二？多吃蛋白质在每次进食尽量减少加工食品。

添加蛋白："Incorporating protein at each meal to promote muscle-protein synthesis — in conjunction with weight-bearing exercise — is essential to the body's ongoing growth, repair and maintenance of skeletal muscle," Mezzancello says. "Some research has found that as much as 25 to 30 grams of protein is needed at each meal to optimally stimulate muscle-protein synthesis."

To visualize 25 to 30 grams of protein, consider these examples:

• 4ounces of animal protein (think: chicken)
• 1cup of cottage cheese
• 1勺乳清蛋白的

Nix ultra-processed foods:减少或避免highly processed foods（认为: soda, sweets, snack foods like chips) can also help combat weight gain, Mezzancello says, especially those with added sugars, to address changes in glucose metabolism, or the way your body processes sugar. (添加糖are sugars and syrups that are added to foods or beverages when they are processed or prepared.)

"These foods contribute empty calories with no nutritional merit, as opposed to naturally occurring sugars such as those in fruit or milk," Mezzancello explains.

不到您的每日热量的10％应来自添加的糖，每2015 - 2020年膳食指南的美国人。

Did you know that keeping a食物日记是管理你的体重最有效的途径之一？Download the MyPlate appto easily track calories, stay focused and achieve your goals!

关于什么补充？

Women who are approaching menopause or are post-menopausal should talk to their doctor about supplements. Supplementation should be highly specific, as there's risk of nutrient toxicity (consuming too much of a certain nutrient), Mezzancello says.

For instance, excess calcium can raise the risk of heart attack in some people, and in others, excess vitamin D may harm the kidneys, she says.

“与所有人群，防御的第一线，应努力通过消费食品和饮料的营养物质在饮食上，”她说，“和补充，填补在需要的建议，您的卫生保健提供者的差距。”

There's also the risk of poor product selection because the supplement industry不严格控制或调节— manufacturers themselves are responsible for labeling their products, which can result in low-quality or mislabeled supplement products.

These may be more harmful than helpful, or they may not do anything at all and thus are a waste of money. Your doctor or registered dietitian can help you choose high-quality products for your specific needs.

记住,你的锻炼和饮食不ly two tickets to weight-loss success after age 50: You must be kind to your body, too. Give yourself time to recover in between workouts, and accelerate recovery with tactics like stretching and foam-rolling after every session.

而且我们不要忘记睡眠：没有它，你会真正想要的机会，锻炼和ignore cravings巧克力松饼是微乎其微的。

睡觉有利于肌肉的修复并允许你的大脑休息和休养，有效地提高你在以下方面减肥的机会：

• 平衡饥饿和激素：Lack of good sleep can increase levels of the stress hormone cortisol in your body, increasing your hunger and negatively affecting your metabolism, according to a November 2015 study published in睡觉Science。
• 让您通电锻炼：一个健康的睡眠周期可以帮助您在保持高能量和生产力水平，每一个巨大的2018检讨American Journal of Health Promotion。它也可以显著提升你的情绪，每在2019年3月回顾JMIR Mental Health。And adequate sleep can reduce your risk of injury while exercising, according to a February 2013 study in the journal睡觉Health。
• Making your diet and exercise more effective:When you restrict calories in a sleep-deprived state, your body loses more lean muscle mass than fat, according to a small October 2010 study published in theAnnals of Internal Medicine。这使得你的饮食不太有效，因为肌肉燃烧的卡路里比脂肪多，即使在休息，根据Mayo Clinic。

If you're a woman over 50 looking to lose weight, you may feel frustrated, flustered and frankly flabbergasted. That's all normal — losing weight during and after menopause can be tough!

With a little diligence and an understanding of health beyond aesthetics, however, losing weight after age 50 is 100-percent doable. Mezzancello, Roser and Jeffcoat offer some words of encouragement:

1。Accept Your Changing Body

“虽然你应该做的，你可以保护你的健康和感觉最好，而不是完全抵制变化，接受这些改变是老化的，是自然的一部分” Mezzancello说，点头青春期并指出，我们都通过变化去然后，太。

In the meantime, she says, "Count your blessings and include aging as one of them,避免时尚饮食吃少一点和移动多一点，包括在你的锻炼一些阻力训练放缓瘦体重的损失。”

2.还为时不晚

It'snever too lateto find or create the healthiest version of yourself, Roser says, emphasizing that it's so important to avoid becoming sedentary as you get older.

“不要停止移动当你变老，还有时间成为你健康的自我，”罗瑟说。“对你的健康永不放弃 - 这样做对你和你的亲人，你活该！”

3。Forget the Scale

As a physical therapist, Jeffcoat says she typically isn't working with women specifically on weight-loss goals, and instead educates women that as they build muscle they may actually gain a little bit of weight while reducing a dress or pant size.

"Don't focus on the number on the scale," she urges. Instead, "Focus on how your energy levels are improving and how much better you look in that dress as you increase your muscle tone. With increased energy levels will come a natural drive towards more activity, and the weight loss will follow naturally."