We will explain how to do a simple diet for adults in their 50s and how to eliminate menopausal weight from the aspects of diet, exercise, and lifestyle. Changes in female hormones are one of the causes of middle-aged weight gain during menopause, but for the first time, let’s learn about the basics of dieting.
Table of contents
- The cause of middle-aged weight gain is a decrease in basal metabolism! People in their 50s gain 9kg compared to people in their 20s!?
- A long-lasting, easy-to-learn diet is recommended for menopausal fat adults
- Muscles increase even in menopause in the 50s! Yuru exercise diet to eliminate lack of exercise
- Menopause in your 50s plus “protein”! Yuru meal diet
- Relaxation is also important for eliminating menopausal weight in your 50s
The cause of middle-aged weight gain is a decrease in basal metabolism! People in their 50s gain 9kg compared to people in their 20s!?
One of the worries of women in their 50s and menopause is weight gain. There is a reason why we hear many complaints such as “I can’t lose weight even if I go on a diet” or “I keep gaining weight year after year even though I don’t change the amount I eat.” I will explain “Simple diet technique for adult menopausal fat” in a series.
One of the main reasons why people tend to gain weight with age is that they lose muscle mass with age and their basal metabolic rate decreases. Basal metabolism is the energy needed to stay alive, and is the number of calories consumed even if you are sleeping all day long. In other words, if you continue to eat the same diet and lifestyle as when you were young, it is only natural that you will end up eating too many calories and gaining weight.
Based on the age of 18, women accumulate 0.3 kg of fat every year! At the age of 30, 3 kg, at the age of 40, 6 kg, and at the age of 50, 9 kg.
In addition, the Arafif generation around the age of 50 is in the midst of menopause. Estrogen, the female hormone that helps burn fat, drops sharply during menopause, making it harder for fat to be metabolized. It can be said that it is an unsuitable time for dieting, as the autonomic nervous system is disturbed and stress tends to accumulate, which causes the intestinal environment to deteriorate.
A long-lasting, easy-to-learn diet is recommended for menopausal fat adults
When you were young, did you ever lose weight just by eating less for a few days? Even if you go on the same diet after menopause in your 50s, your basal metabolism will decrease, making it less effective. Not only that, it can make your skin look dull and pale, making you look older, and the stress of menopause can add to the stress and keep you from achieving your goal of being thin and happy.
In the case of lack of exercise, if you suddenly start long-distance jogging or hard muscle training, your physical ability is lower than when you were young, so you may hurt your joints and lower back and damage your health.
The motto of dieting for the adult generation is to “continue for a long time without overdoing it” in diet and exercise. We recommend the “Yuru Diet”, which can be easily and easily incorporated into your daily lifestyle to eliminate the lack of exercise and keep you slim for a long time.
Muscles increase even in menopause in the 50s! Yuru exercise diet to eliminate lack of exercise
Some people may think that “exercise is something that consumes calories”, but the purpose of exercise is also “to build muscle”. By increasing muscle mass, you can increase your basal metabolic rate, create a leaner body that consumes calories more efficiently, and help extend your healthy life expectancy.
Age doesn’t matter when it comes to building muscle. However, even if you say muscle training, you don’t need a menu that you can stand up for, it’s OK to do it easily. Raising and lowering your toes when you brush your teeth, squeezing your knees while watching TV, and squeezing your buttocks on the train are all good workouts.
In addition to light muscle training, it is even more effective if you add aerobic exercise. Rather than jogging once a week, walking briskly for about 30 minutes every day will gradually change your body.
* For more information, please refer to the exercise edition “Easy Exercise Diet for 50s! Poccori Stomach and Towel Abdominal Muscles”
Menopause in your 50s plus “protein”! Yuru meal diet
Let’s throw away the idea of ”diet = calorie restriction”. “Nutrients” are important in the diet of adults.
For example, in recent years, the “low-carb diet” has become popular. It’s true that you shouldn’t eat too many high-calorie carbohydrates, but it’s not recommended to limit your intake of carbohydrates at all.
Protein, which is the basis of muscles, is a nutrient that you should actively take in your diet after menopause in your 50s. It is found in many foods such as meat, fish, beans, eggs, and dairy products. It’s easy to add natto, tofu, eggs and cheese to your regular meals.
Also, sugar is a natural enemy for dieters in their 50s. Convenience store sweets and sweets should be reviewed on a daily basis and avoided as much as possible.
* For more information, please refer to the food edition “Easy Diet for 50s! Lose Weight with Focus on Protein”
Relaxation is also important for eliminating menopausal weight in your 50s
Menopausal generation in their 50s who have no time to rest for work and housework. If you do your best to exercise and eat a diet and become short of breath, you will have nothing to do.
If you’re chronically tired or have trouble sleeping, give yourself a few minutes each day to take care of yourself and relax.
Even if you don’t go to a beauty salon, you can get a relaxing effect just by burning your favorite aroma at home or putting your favorite bath salt in the bath. It is also recommended to close your eyes in bed before going to sleep, and meditate by regulating your breathing while being aware of your exhaled breath. By making it a habit as a sleep ritual, you can improve the quality of your sleep and make your body less tired and easier to lose weight.
