The best habit for those who want to lose weight after 50

Perder weight after 50 can be a great challenge. The strategies that worked before are no longer effective, something that can become frustrating. 

This is because with age there are several changes in muscle mass, hormones and metabolism, which can make weight loss difficult. 

If this is your case, know that there is a habit that will help you, according to an EatingWell article: include protein in all meals. 

Why is protein so important

Helps to preserve muscle mass

“ As we get older, we lose muscle mass naturally, and muscles help keep our metabolism accelerated,” explains nutritionist Lisa Young. This age-related muscle loss, known as sarcopenia, becomes more common over time and can affect the amount of calories the body burns.

Increases satiety

In addition to muscle mass, the protein influences appetite and the feeling of satiety between meals. “The protein helps prolong the sensation of satiety and reduces unnecessary snacks,” the nutritionist said. 

Research suggests that protein helps reduce hunger and increase the sensation of satiety, as it influences hormones that regulate appetite. In practice, this means that a protein-rich meal not only provides greater satiety at the moment, but can also help to control hunger later.

Promotes muscle health during menopause

Hormonal changes that occur during menopause may make it even more difficult to preserve muscle mass. 

“ After menopause, decreased oestrogen accelerates muscle degradation and reduces anabolic signaling, leading to loss of muscle mass, unless protein intake is sufficiently high. As muscle burns more calories at rest, losing it can slow down metabolism, which explains why many women can gain weight despite keeping eating habits unchanged,” says nutritionist Whitney Stuart.

Strategies to lose weight in a sustainable way

– Do strength training: as diet alone may not help to fully protect muscle mass during weight loss, exercise resistance gives the body a reason to preserve lean tissue;

– Plan your meals in advance: decide what you will eat for breakfast, lunch, dinner and snack, so as not to be caught off guard by day-to-day running;

– Prioritise sleep and stress regulation: stress, bad sleep habits and exhaustion can affect eating habits. Save some time to rest.