Why is it Difficult to Lose Weight after 50? Causes, Solutions

Hormonal deficiency at the time of menopause has many consequences, including a tendency to gain weight in the belly. How to manage this localized weight gain in the abdominal region? Our advice for maintaining a harmonious figure after 50.

Menopause is often accompanied by weight gain, particularly in abdominal fat, due to various causes such as hormonal changes and increased sedentary lifestyle. To lose belly fat after 50, it is crucial to pay attention to your lifestyle. A regular exercise program, including muscle strengthening and cardio sessions, is an effective solution. It is also essential to reduce sugar intake and drink enough water every day. By incorporating these habits into your daily routine, you can fight belly fat and improve your overall well-being.

What are the physiological changes in women after 50?

A delicate but essential stage in women’s lives, menopause is frequently accompanied by so-called “climateric” disorders. Consequences of hormonal deficiency in estrogen and progesterone, these inconveniences take various forms: hot flashes, night sweats, genitourinary disorders, sleep disorders, irritability… but also, weight gain.

Indeed, many women notice a change in their figure, even though they have not changed anything in their diet or lifestyle habits. Fat mass increases, particularly abdominal fat mass or visceral fat. Recently, an Ifop study carried out among women over 50 revealed that the most common physical complex among postmenopausal women was the belly. In addition to the aesthetic aspect, fat located at the level of the navel and down to the lower abdomen can impact health, particularly cardiovascular health.

The increase in abdominal fat mass at menopause can be explained in different ways:

• A disturbed appetite, with frequent food cravings in response to mood swings and sleep disturbances.
• A different distribution of fats. The drop in the production of female hormones leads to a change in the silhouette, with a migration of fat from the hips to the waist. From a so-called “gynoid” morphology, the silhouette tends to become android (like men) with preferred fat storage in the abdominal area.
• A slowdown in basal metabolism, i.e. a drop in energy expenditure at rest.

This increase in abdominal fat can also be accompanied by constipation, a digestive disorder which mainly affects women, which tends to increase with age and which can promote the feeling of “swelling” in the stomach.

By continuing to eat as “before”, it is therefore possible that you will notice a few extra kilos on the scale, stored more in the abdomen. Fortunately, with a few adjustments, it is possible to maintain control over your line.

Balanced diet and regular physical activity, two weight regulation factors

Changing your diet during menopause to lose belly fat does not mean drastically reducing portions and calories. Let’s remember: the more restrictive you follow a diet, the more frustration is likely to set in and the more difficult it becomes to lose weight sustainably. The right attitude to adopt? Optimize your plate with “strategic” foods, avoiding excesses and trying as much as possible to increase your physical activity.

Power side:

• Stock up on antioxidants : they are valuable in fighting free radicals that promote aging. You will find them mainly in fruits and vegetables. Vegetables are good allies for maintaining a harmonious figure during menopause because they are filling and rich in fiber, while providing very few calories. As for fruit, treat yourself to red fruits which are particularly rich in antioxidants: blueberries, blackberries, cranberries, raspberries, strawberries…
• Consume enough protein to preserve and strengthen your muscles. A portion at each meal, whether dairy products, good quality lean animal proteins (chicken breast, ham, cod, egg) or plant proteins (legumes, seeds, soya). Avoid excess red meats, as well as cold meats.
• Make sure you have a sufficient intake of calcium : dairy products, calcium-rich waters, legumes, leafy vegetables, etc. Combined with vitamin D, calcium helps strengthen bone mass by attaching to the bones.
• Favor complex sugars, present in particular in whole grains or legumes to the detriment of simple, refined, added sugars which have a high glycemic index.
• Focus on “good” fats, namely unsaturated fatty acids, found in vegetable oils, oilseeds, peanuts, fatty fish and even avocados.

In addition to choosing your foods carefully, it is also essential to stay tuned to your feelings of hunger and satiety by eating slowly, without stress or distraction.

When it comes to sport, above all choose an activity that you enjoy because this is how you will stay regular. The ideal is to alternate sessions that work your cardio like cycling, brisk walking, swimming, dancing, etc. (3 or 4 times a week over a period of 30 to 45 minutes) with muscle strengthening sessions. (2 to 3 times per week for approximately 20 minutes). Isn’t plank strength your strong point? Replace it with gentle gym activities like yoga or Pilates which are perfect disciplines for building muscle in depth. Between your sports sessions, use every opportunity available to you to move more: climb the stairs, garden, do your local shopping on foot, etc.

The importance of sleep and stress management

The influence of diet and physical activity on the figure are well known. But did you know that other, less obvious factors also come into play in weight regulation? This is particularly the case with sleep. Indeed, it is essential to sleep enough (6 to 9 hours per night) to maintain a harmonious figure after 50 years.

As recalled by the National Institute of Sleep and Vigilance ⁽²⁾, sleep represents the longest period without food intake. To cope with this fast, fat cells produce a hormone at night, called leptin, which eliminates the feeling of hunger and increases energy expenditure. Conversely, during the day, the stomach secretes another hormone, ghrelin, which stimulates the appetite. Reducing sleep time thus results in a reduction in the duration of secretion of the hormone inducing satiety (leptin) and an increase in that promoting hunger (ghrelin). The appetite then naturally increases leading to eating more with a predilection for foods rich in sugar and fat.

To enjoy a good, restorative night’s sleep, simple habits can be put in place: adopt a regular sleep schedule, avoid stimulants after 4 p.m. (coffee, tea, cola), avoid alcohol and tobacco in the evening, do not dine too early or too late, or avoid too intense physical activity at the end of the day.

Also beware of stress! Indeed, the state of anxiety causes the release of hormones such as cortisol. Chronic exposure to cortisol stimulates insulin, which promotes fat storage, particularly around the abdominal area. Vicious circle: stress can lead to compensatory eating behaviors and lead to excessive consumption of snacks high in sugar and fat. To stay calm, try meditation or cardiac coherence, proven anti-stress techniques.

Food supplements to support belly loss after 50

In the arsenal of techniques to use to lose belly fat after 50, there are also food supplements: notably Lipocible MGA from Laboratoire Lescuyer. Its complete and exclusive formula based on Sinetrol, plant extracts, vitamins and minerals helps to maintain a harmonious figure by carrying out a triple action: it promotes the breakdown of fats with a targeted action on abdominal fat thanks to a scientifically tested extract (Sinetrol); it helps support the liver, a major organ of lipid metabolism; and it also contributes to the maintenance of normal blood sugar levels (chromium).

This food supplement is used as part of a balanced diet and regular physical activity.

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