Losing weight might be difficult for women over 50. There are various causes for this. The primary offender is frequently a sluggish metabolism. Your metabolism increases with the amount of lean muscle you possess. However, as we age, we tend to become less active than we once were and lose lean muscle mass. The outcome? Fat on the body just won’t seem to go away.
The variety of health advantages of intermittent fasting and the fact that it doesn’t limit your dietary options have made it more and more popular in recent years. According to studies, fasting can boost your metabolism, mental health, and possibly even prevent some malignancies. Furthermore, it can protect against a few muscular, nerve, and joint conditions that often afflict women over 50. Now Read on to find more information on how to do intermittent fasting for women over 50.
What is Intermittent Fasting?
The concept of intermittent fasting has probably come up before, but what exactly is it? The act of only eating during the allotted hours of the day or for a set amount of time is known as intermittent fasting. You restrict your intake in the remaining hours of the day to either nothing at all or calorie-free items like water, black coffee, or tea.
You can resume eating regularly once your window of fasting has passed. It is advised that you continue eating balanced meals and healthy foods during this time. This is particularly crucial for women over 50 who may be suffering insulin resistance as a result of hormonal changes and should limit their intake of inflammatory foods.
How is Intermittent Fasting Beneficial for Women Over 50?
For women over 50, intermittent fasting provides a number of advantages. First off, it can cut calorie consumption without the need for stringent calorie control so intermittent fasting aids in weight loss. Second, because women over 50 may be more susceptible to developing type 2 diabetes, intermittent fasting may help to increase insulin sensitivity. Additionally, studies have indicated that intermittent fasting lowers blood pressure, cholesterol, and inflammation, all of which are factors in poor cardiovascular health.
How Should Women Over 50 Safely and Effectively Start Intermittent Fasting?
Women over 50 should speak with their doctor before beginning intermittent fasting, especially if they have any medical issues or are taking any medications that could be impacted by dietary changes. Additionally, it’s crucial to begin cautiously and lengthen the fasting period gradually over time. For instance, begin with a 12-hour fasting period and progressively extend it over several weeks to 16 hours.
Additionally important are eating balanced food and drinking enough water during fasting. To ensure that they are achieving their nutritional needs, women over 50 should strive to include a lot of protein, healthy fats, and complex carbohydrates in their meals.
By the way, short-term fasts appear to be safe and effective, and they aren’t linked to as many negative side effects as longer fasts like 24-hour fasts. Here is a sample meal plan based on the 16:8 plan:
- 8 a.m.: Black coffee
- 11 a.m.: Two pasture-raised eggs served with berries and sliced avocado and sautéed with spinach and cheddar cheese
- 2 p.m.: A bowl with Roasted broccoli, grilled chicken, pine nuts, chickpeas, and tahini dressing
- 4 p.m.: An apple
- 7 p.m.: Chicken and veggie stir fry
- 7p.m.-11 a.m.: Fast
Must-Follow Tips for Women Over 50 to Double Results of Intermittent Fasting
Women over 50 who want to get the most out of intermittent fasting should heed these recommendations:
- Regular exercise: Taking exercise regularly can assist accelerate weight loss and enhance general health.
- Sleep enough: Aim for 7-9 hours of sleep per night as sleep is crucial for weight loss and general wellness.
- Drink plenty of water. It’s crucial to stay hydrated, especially when fasting, so try to drink at least 8 glasses daily.
- Choose nutrient-dense meals: It can assist ensure that women over 50 are getting the nutrition they need. A balanced diet should contain plenty of whole foods.
- Avoid fast food and empty carbs: it only momentarily satisfies your hunger before you start to feel hungry again.
- Order an intermittent fasting book: To remain on track with healthy foods and advice for daily fasting, order an intermittent fasting book from Amazon.
- Use an app as a tool: To double results with half efforts via intermittent fasting, an app should be used to remind the start and end times of fasting windows and track the period of intermittent fasting like SoonFasting. Among multiple intermittent fasting apps on the market, SoonFasting has been regarded as one of the best intermittent fasting apps for women over 50.
Bottom Line
Women over 50 can improve their health and reduce weight safely and effectively by implementing intermittent fasting. But it’s crucial to seek medical advice first, start out carefully, and lengthen the fasting period gradually over time. Women over 50 can optimize the advantages of intermittent fasting and enhance their general health and well-being by heeding the advice provided in this article.
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