Best Weight-Loss Plans for Middle-Aged Women
The best weight-loss plans for middle-aged women are healthy, easy to follow, and help you achieve your goals.
Women in their forties and fifties have different needs than they did when they were younger. Hormonal changes, stress, personal and professional responsibilities, slower metabolism, and lifestyle changes can make losing weight more difficult.
To find the best weight loss plan for you, consider your taste preferences, health, and lifestyle needs. Then, choose a plan that meets those needs and is sustainable for you.
Best Weight-Loss Plans
There are a lot of different diets out there, and it can be tough to know which one would be the ideal choice for you. Here are some of the best diet programs for middle-aged women. These weight-loss plans were selected based on scientific evidence of weight loss, adaptability, and health.
Intermittent fasting (often referred to as IF) is a diet technique that alternates between periods of fasting and periods of eating. The aim is to go without eating for 12 to 24 hours at a time.
This is not a diet plan. It does not change the food you eat but rather when you eat. The best part about IF as an eating program is that it’s very easy to follow.
Intermittent fasting naturally lowers your calorie intake by restricting the number of hours in which you can eat each day or the number of days you eat in a week. It also prolongs the time during which your body converts fat to energy, making it an excellent method to lose weight while preserving muscle.
A plant-based diet is one that focuses on eating mostly plant-based foods and includes vegan, vegetarian and plant-forward diets.
This eating style has all the elements you need for successful weight loss and encourages eating whole foods, fruits, vegetables, whole grains, legumes, nuts, seeds, and other plant-based proteins. At the same time, it discourages eating processed foods.
It’s no coincidence that this is exactly what experts tell you to do in order to lose weight.
The Academy of Nutrition and Dietetics reports that a vegetarian diet is effective for treating people with excess weight and might work better than an omnivorous diet.
Additionally, a plant-based diet tends to be rich in fiber and other nutrients that support gut health. This is important because a healthy gut can also help you lose weight.
That’s good news for middle-aged women who are trying to lose weight and want to be healthy too.
However, if you want the benefits of a plant-based diet but love beef, chicken or fish, learn about the Plant Forward Diet. This is an eating plan that celebrates — but is not limited to — plant-based foods.
A Mediterranean diet can help with weight loss in a few different ways. However, the key to the success of this plan in keeping off the pounds is because this diet is delicious!
First of all, it’s high in healthy foods like fruits, vegetables, whole grains, and legumes, which are all low in calories and rich in nutrients.
The Mediterranean diet also emphasizes healthy fats like olive oil, nuts, and seeds, all of which reduce hunger and promote weight loss.
Also, this style of eating encourages moderate portion sizes and regular physical activity, both of which are essential for successful weight loss. Finally, meals are meant to be shared with friends and family.
If you follow a Mediterranean diet, you can lose weight in a healthy and sustainable way. Best of all, this eating style can help reduce the risk of cardiovascular problems, Alzheimer’s, diabetes, arthritis, cancer, and depression.
To get more information about how to follow the Mediterranean diet and compare it to low-carbohydrate diets, read:
The ketogenic diet (or keto, for short) is about drastically reducing your carb intake while upping your fat intake to get your body into ketosis. That is the point at which your body starts burning fat for energy instead of carbs.
There’s no denying that the keto diet can be an effective weight loss strategy in the short term. That’s because it can help you feel more satiated and have fewer cravings for sugary and processed foods.
In the short term, research suggests that this diet results in rapid weight loss while preserving muscle mass. However, at 6, 12, and 24 months weight loss in low carbohydrate diets is comparable to other diets.
The keto diet is extremely high in fat and very low in carbohydrates. Thus, people with diabetes who take medication should consult their physician before starting to avoid medical emergencies.
WW (Weight Watchers)
WW provides a comprehensive approach to weight loss, incorporating healthy eating, physical activity, and behavioral change. The program also offers a wide variety of resources, including online support and in-person meetings.
There is a learning curve in the point system they use, and tracking points is essential for weight loss. However, the program offers great guidance, making weight loss easy.
Mindful eating is all about being present and aware of what you are putting into your body. It means taking the time to savor each bite and paying attention to how your body feels after eating.
This can be a challenge for busy people who are used to eating on the run, but it can make a big difference when it comes to weight loss.
Studies have shown that mindful eaters tend to eat less overall and make healthier choices when it comes to food. They are also more likely to stick with their weight loss goals in the long term.
If you’re looking for a new approach to weight loss, give mindful eating a try. It just might be the key to your success.
Other Important Components of Weight Loss for Middle-Aged Women
People looking to lose weight often focus on cutting calories and increasing their exercise, but other non-dietary factors can also affect how much fat your burn and how much weight you lose as a result.
Most people are aware that there is a strong connection between poor sleep and weight gain.
People who regularly don’t get enough sleep often have higher levels of the stress hormone cortisol, which can lead to increased appetite and cravings for sugary and high-fat foods.
What’s more, people who are sleep deprived tend to have lower levels of leptin, a hormone that signals to the brain that the stomach is full during meals. As a result, people who don’t get enough sleep are more likely to overeat and gain weight.
However, menopause is often characterized by sleeping difficulties. Here are tips to help you lose weight by getting enough sleep.
Menopause and age bring change to your body composition, resulting in muscle loss and more fat storage. Muscle, as you probably know, burns more energy throughout the day, so it’s the slimmer’s secret weapon.
To maintain muscle mass and lose weight faster, make sure to exercise. Specifically, try adding strength training exercises such as pilates, power yoga, or weight training.
Heal Your Gut
The way your GI tract manages digestion is important in regulating your metabolism. Early research suggests that an unhealthy gut is associated with increased fat, decreased metabolic rate, and insulin resistance.
You can heal your gut by eating more probiotic-rich foods such as yogurt, kimchi, and sauerkraut. It will also help if you eat more foods that are high in fiber and prebiotic foods.
For good gut health, you should also avoid processed foods, artificial sweeteners, sugar, and alcohol.
Improving your gut health can help you achieve your weight loss goal and improve other menopause symptoms.
The Bottom Line
Although there are many different weight loss plans to choose from, the best weight-loss plans for middle-aged women incorporate healthy eating, physical activity, and behavioral change.
Keep in mind that for the best chance of success, your weight loss journey should be personalized to your individual needs. The best diet is one that works for YOU — one that you can sustain until you lose the extra pounds and that goes well with your lifestyle, medical conditions, and taste preferences.
Additionally, make sure to get enough sleep, reduce stress, and exercise regularly to reach a healthy weight while improving your overall health.
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.