Metabolism slows down with age, especially if you’re over the age of 50. Weight loss is so much harder if you are over 50 compared to when you were just in your 20s. But don’t lose hope, women in their 50s can still effectively shed pounds and keep the weight off for good if they limit their caloric intake. Although rapid weight loss gets the results you want quickly, it is not advisable because it is not safe and you will likely gain the weight back again. Rapid weight loss is not sustainable and will not be a long term solution for keeping women in their 50s at their ideal weight.
A slow, steady, and consistent weight loss is the safest way to lose weight and keep the weight off. If you don’t have so much weight to lose that your doctor prescribes a very-low-calorie diet, you can safely lose weight on your own by decreasing your daily calorie intake by 500 to 1,000, which will cause you to lose about 1 to 2 pounds per week. This is a safe and ideal rate of weight loss that will allow you to shed excess weight. This can also prevent nutritional deficiencies and other unwanted side effects of fast and rapid weight loss.
Individualized total daily calorie needs for weight loss vary based on weight but are generally around 1,200 calories for women in their 50s. In general, you should avoid eating lower than 1,200 calories daily unless you are supervised by a physician. We created a sample meal plan for women in their 50s based on the Dietary Guidelines, so you can lose weight and keep the weight off safely and effectively.
Sample Meal Plan (1,200 Calories)
Using the 1,200-calorie meal plan is one way for women in their 50s to plan their daily weight-loss meals. A sample meal plan containing 1,200 calories a day, as laid out in Dietary Guidelines for Americans 2015. This meal plan includes 1.5 cups of vegetables, 1 cup of fruit, 3 ounces of protein, 4 ounces of grains, 2.5 cups of dairy products, 17 grams of healthy oils, and 100 extra calories daily.
The 1,200 calories meal plan we provided above is composed of healthy foods that can provide enough nutrients and minerals for a woman in her 50s. It can provide an effective and safe weight loss of 1 to 2 pounds per week. Since this meal plan does not exclude food groups and does not require a drastic caloric deficit. This is easy to implement and sustainable. The good thing is you can swap some of your favorite food choices to the ones we provided above to modify this meal plan according to what you want, just make sure to follow the 1,200 limits and the required amounts of certain food groups to still benefit from losing weight.
Women in their 50s can still lose weight and keep the weight off for good. Following a non-restrictive and balanced diet is more sustainable. Choosing to follow a safe, well-balanced, and effective weight loss meal plan can benefit you, in the long run, better than choosing a rapid weight loss plan. We hope that this article gave you an idea of how to plan your meals so you can achieve a healthier body. If you find this article helpful, please share this article with other women in their 50s who are looking for a weight loss sample meal plan. Thank you and best of luck in your weight loss journey!