Your guide to fasting for weight management after 50

Karien
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Disclaimer: Please note that this article is research based and some of the views and findings do not conform with the CSN Diet.

Someone once said that time might be a great healer, but it’s a lousy beautician. Getting older is indeed not for sissies. Neither is losing weight.

Intermittent fasting is all the rage for weight loss and health benefits – but what if you are on the wrong side of 50? Is intermittent fasting still a safe and healthy option for you?

Your guide to fasting for weight management after 50

Losing weight after 50

So you gained a few kilograms and decide to cut out the bad stuff for a while to get back to your normal weight. No problem, except, as time goes on, you might notice this is getting harder and harder to do.

Losing weight does get more difficult as we age, mostly because of changes that occur in the body. We already start to lose muscle mass in our 30s.

After 50, we lose muscle mass at the rate of 1-2% per year. But wait, there’s more. With the loss of muscle mass comes an increase in fat mass.

This change might not show up on the scale, since you lose one thing and gain another, but it will show on your waistline and potentially affect your health as belly fat comes with risks.

Our bodies burn calories to function. The amount of energy (calories) you use at rest is called your basal metabolic rate. From the age of 20, your metabolism decreases by 1-2% per decade.

This means your basal metabolic rate gets lower, and ultimately the implication is that we have to eat less to stay at the same weight.

Another factor that sabotages weight loss as we age is that, in some cases, we tend to become less physically active, while forgetting to cut down on our calorie intake.

To put all of this into perspective, at 50 you need 200 fewer calories a day than when you were 20, assuming you are equally active. After 60, you need 400-500 calories less.

What about men? Do they also face these hardships? Men’s metabolism also slows down as they age, and they also lose muscle. They don’t, however, undergo the hormonal changes that women do.

During menopause, less estrogen in the body leads to a shift of fat to the midsection, where it increases the risk of heart disease, stroke and type 2 diabetes.

So even though it’s harder, maintaining a healthy weight becomes even more important as you age. Diabetes and heart problems are a risk, but managing your weight also ensures healthy bones, joints and organs.

Furthermore, being overweight as you age increases your risk of arthritis, urinary incontinence, cataracts, cancer, decreased physical function and overall quality of life.

One thing that doesn’t change with age is that weight loss is only about one thing: burning more calories than you consume.

If you need to lose weight, this will always be what it comes down to, and it can be done, regardless of your age.

7 tips for weight loss after 50
Work on those muscles. Strength training can be done using resistance bands, dumbbells and/or your own bodyweight. Increased muscle mass supports metabolism and increases your basal metabolic rate.
Don’t forget the cardio. It can be as easy as taking a 10-minute walk after dinner. This can help with digestion, managing insulin and help you feel full, all while burning a few calories.
Make sure to get enough quality sleep. Many studies have linked a lack of sleep to obesity.
Ensure that you include enough protein in your diet. Lean protein aids in body weight by maintaining muscle mass and decreasing fat mass.
There is no need to cut out all carbs. Healthy carbs such as beans, brown rice and sweet potato can help you feel full and prevent cravings that can result in overeating.
Some experts recommend keeping a journal of your daily lifestyle habits, as some people find it easier to stick to their goals that way.
You can, for example, track your calorie intake and your water intake.
On the subject of goals, don’t be too strict with yourself. Make sure your goals are realistic, enabling you to succeed in the long term.

Intermittent fasting for weight loss after 50

Intermittent fasting is when you cycle between periods of eating and periods of either limiting food or not eating at all.

There are a number of ways you can approach this in terms of when you eat and when you don’t.

On the 16:8 plan you eat for eight hours per day and fast for 16.

The 5:2 method sees you restricting your calories to around 500 for two non-consecutive days per week.

With a 24-hour fast you fully fast for 24 hours once or twice a week and then eat full healthy meals on non-fasting days.

The alternative day method means that you are fasting every other day.

An important thing to remember is that intermittent fasting is about when you eat, not what you eat. However, that does not mean you can eat whatever you want when you eat. Keep it healthy and nutritious.

How much protein do you need?

The general recommendation for an average adult is a minimum of 0.8g per kilogram of body weight per year. Therefore, you can simply multiply your weight by 0.8 to get your recommended daily allowance of protein.
Different people’s protein needs can vary due to factors like age, gender, activity levels and pregnancy.

When practicing intermittent fasting, women over 50 can maintain more muscle mass by combining resistance training with optimal protein intake.
Animal proteins generally provide more high-quality protein per serving, but other protein sources such as Greek yogurt, chickpeas, lentils and kidney beans can aid in meeting your protein needs.

Benefits of intermittent fasting for women over 50

Intermittent fasting is generally considered highly beneficial for losing weight and improving your health. Here’s what you can look forward to:

Menopause increases the risk for type 2 diabetes due to how it affects estrogen levels, body fat and insulin resistance.
Since intermittent fasting helps reduce body fat and improve insulin levels, it can help reduce the risk of diabetes in aging women.

Intermittent fasting can reduce your risk of heart disease. As women age, blood lipids tend to increase, in turn increasing your risk of heart disease.

Shifts in body fat and hormonal changes can contribute to the development of insulin resistance during menopause.
Intermittent fasting improves insulin sensitivity, which helps with healthy energy management in the body.

Intermittent fasting naturally boosts human growth hormone (HGH), which plays an important role in metabolism, body composition and insulin regulation.
As we age, our HGH levels decline, and this hormone is vital for promoting youth and longevity.

Final takeaway

Unlike some fad diets, intermittent fasting is a safe and healthy way to work on your weight. Fasting should be combined with a balanced, nutrient-dense diet and an active lifestyle for best results.

It’s recommended that you consult with your healthcare practitioner to determine the best approach for your individual needs and goals.