Best 3 Step Weight Loss Plan for Women Over 50

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Age over 50 is way tougher for women, hormonal changes due to menopause, weakening bones, lack of energy, lifestyle-related issues like heart diseases, arthritis, diabetes, and other problems.

This article is about the Three best-proven ways to lose weight for women over 50 without weight and high-intensity cardio.

The major cause of concern is lifestyle-related problems which can be easily fixed or controlled by diet and lifestyle changes, due to excessive use of junk food, lack of exercise and a healthy routine leads to anomalies in cell functioning and formation of free radicals, which causes abnormal cell functioning.

Most of the weight loss programs revolve around heavy weight lifting or high-intensity workout programs which elderlies can’t get comfortable with.

Special body demands need special approaches to take care of weight management, most daily lifestyle-related issues can be fixed when the body moves.

A workout is the best way to move the body, but it’s not always about the heavyweights and high-intensity movements, they can be yoga, water exercises, and other breathing exercises.

But exercising is not easy, because when the body turns 50, lack of flexibility in bones could lead to heavy wear & tear of bone structure, and could lead to other serious injuries

So, the best approach for weight management in the ’50s should be by diet, targeting special nutrient needs of the cells so that the body repairs itself and lighter exercises. The focus should be on diets,

Let’s see ways to control weight when heavyweight exercises are not impractical.

Keto diets.

keto diet

Keto word came from Ketosis, it is a metabolic process that happens when the body doesn’t have carbohydrates to burn for energy. This forces the body to burn fat for energy, burning fat makes things called ketones which can be used as fuel, the best part is ketones promote new mitochondria’s leading to producing more energy, this results in an increase in focus and energy.

During the keto diet program, carbohydrate and insulin levels come down, which helps in chronic conditions like diabetes type 2, PCOS, Thyroid, and other obesity-related issues.

Ketosis has many health benefits, some really good ones are

1. Help Prevent Cancer Growth

Ketones can help fight Cancer. This is on the grounds that cancer growth cells can’t utilize ketones as fuel. Without fuel, the cancer cells have no energy for development, and the invulnerable framework can help dispose of them from the body.

2. Act Like Antioxidants

Consuming ketones for fuel decrease the number of receptive oxygen species and free radicals that are created. This shields the body from the harm and illness that receptive oxygen species and free radicals can cause.

3. Ketosis Protects and Regenerates the Nervous System

Numerous examinations have discovered that ketones help protect the capacity of maturing nerve cells and help in the recovery of a harmed and failing sensory system.

But everybody type is different you cannot just start browsing the internet with keto recipes and start using them, everybody has different metabolic rates,

You can check this custom keto diet program, they specialize in customizing the diet so you don’t have to worry about what to eat or what not to eat,

Liquid diets & Herbal juices

green vegetable juice

When it comes to complete nutrition and fewer calories, nothing can compare to liquid diets.

Liquid diets are special drinks prepared from fresh fruits and vegetables carefully picked to provide complete nutrition equivalent to a full meal. But way fewer calories as compared to a solid meal.

Liquid diets are all in one solution, the best part is, it provides instant energy because the sucrose in fruits and vegetables gets easily assimilated by the body bumping up the energy level,

Another way is a specially formulated drink or tonic that targets the specific problem of the body and quickly fixes it. These tonics are made with exotic ingredients which are carefully picked and formulated to act around one problem, such tonics are specially mentioned in Ayurveda.

Age above 50 comes with other health conditions also liquid diets can be a one-stop solution as they are easy on your digestive system,

The high no. of fibers in liquid diets helps in cleaning intestines and reducing colon related diseases and promotes proper bowel movement.

Liquid diets are loaded with natural sucrose which provides an excellent source of instant energy, and in the long run, green vegetables like spinach and kale keep the gut full by releasing slow carbohydrates.

But always keep balance, liquid diets are good for short term weight loss, and these convenient meals on the go, just blend the ingredients and take your meal with you,

One most important thing one should keep in mind is that, use a liquid diet once in 24 hours, “Sometimes people can lose a few pounds,” says Isabel Smith, M.S., R.D., C.D.N., dietitian nutritionist and founder of Isabel Smith Nutrition. But, “they can also gain them back quickly, too,” she says.

One study found that obese patients who replaced two meals a day with diet shake lost more weight over a four-year maintenance period than those who ate calorie-controlled meals. This may have been due to the lack of variety in their diets. The greater the variety of food that is present, the more people tend to eat.

4 Best juice recipes that can be substitute meals for energy and weight loss

Yoga or Yogic exercise

Yoga offers holistic & complete health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery, or living with a chronic condition like obesity, diabetes, thyroid, yoga can become an integral part of your treatment and potentially increases healing speed.

yoga can support and power charge the recovery process and help the person experience symptoms with more centeredness and less fatigue.

Even western science is now beginning to provide some concrete pieces of evidence as to how yoga works to provide holistic improvement to the body, heal aches and pains, and keep sickness at bay.

Once you understand them, you’ll have even more motivation to step onto yoga mat, and you probably won’t feel so blank the next time someone asks you why you perform yoga.

Some Amazing benefits of yoga

Weight management gets easier when you become a mindful eater

Mindfulness refers to concentrating your attention on what are you experiencing in the present moment without judging Practicing yoga can increase mindfulness in every area of life

A boost to weight loss and body maintenance

Scientists have found that people who practiced yoga for at least 30 minutes once a week for four years gained less weight during middle adulthood, and people who were already overweight actually lost weight,

Overall those who practiced yoga had lower body mass indexes (BMIs), Compared to those who did not practice yoga.

Cardiovascular benefits

Many studies have found yoga to have a positive effect on cardiovascular risk factors, it helps in lowering blood pressure in people who have hypertension.

It’s been found that practicing yoga improves lipid profile in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin-dependent diabetes & reduced their need for medications.

as we know exercise can eliminate all lifestyle-related woes and combining it with yoga can not only heals you from within but reduces the need for medications even in severe cases also

You can try the yoga burn program which has revolutionized exercise by infusing yoga into it, the best part of this program is it’s natural, and instead of soreness, it energizes you to do more.

Do you know simple mindful breathing (Pranayama) can help in shedding kilos, how exciting is that?

The connection between breathing and weight loss

There are several kinds of research to back the claim that breathing exercises may help to promote weight loss and decrease body fat.

In one study, it was found that obese people who practiced breathing exercises regularly for a month experienced a significant reduction in body fat. While as per another, this activity can lead to a higher resting metabolic rate, which may help to shed extra kilos in less time.

Some research has also found that practicing breathing exercises may help to curb your hunger, which may decrease your daily calorie intake and help in shedding kilos.

Several studies have found that practicing mindful breathing exercises may promote weight loss and decrease body fat.

One study in 40 women noted that practicing Senobi increased both the excretion of hormones through the urine and sympathetic nerve activity, which is responsible for your body’s “fight or flight” response (Source).

What’s more, participants with obesity who repeated the exercise regularly for 1 month experienced a significant reduction in body fat (Source). In another small study in 38 people, those who participated in a diaphragmatic breathing exercise experienced a higher resting metabolic rate, which may lead to increased weight loss (Source).

Additionally, an 8-week study showed that practicing breathing exercises for 45 minutes daily 3 times per week significantly reduced body weight and body mass index (BMI), compared with a control group (Source).

But you cannot lose weight just by performing breathing exercises. Breathing exercises support and accelerate metabolism only when paired with the right diet and other physical activity. Here are four breathing exercises that can help you shed kilos.

1. Pursed lips breathing

pursed lip yoga
Image credit Formfitness

Step 1: Sit in a comfortable position with your back straight.

Step 2: Inhale through your nose for about 5 seconds. Fill your abdomen with the air, instead of your lungs.

Step 3: Purse your lips and breathe out slowly for 4 to 6 seconds.

Step 4: Repeat the same 5-10 times.

Benefits: The core benefits of this exercise are that when you exhale it stimulates the thyroid gland, as the thyroid is responsible for producing thyroxin hormone which facilitates the metabolism in the body,

2. Belly breathing

Image credit: Banyanbotanicals

Step 1: Lie down comfortably on the floor or the bed with a pillow beneath your knees and head.

Step 2: Put one hand above the belly button and the other on your heart.

Step 3: Inhale through your nose and notice how your stomach rises as you breathe.

Step 4: Exhale through your mouth, engaging your stomach muscles to push the air out of the belly. Do this for 5-10 minutes

Benefits: This exercise helps in stimulating the liver and pancreas, as the pancreas is responsible for producing enzymes to digest fats and starch from your food, optimal functioning of the pancreas ensures proper digestion.

3. Skull shining breathing

Skull shining yoga

Step 1: Sit comfortably on the ground with your spine erect.

Step 2: Inhale through your nose and as you exhale pull your navel and stomach back towards the spine.

Step 3: Exhale quickly through your nose relaxing your navel and abdomen.

Benefits: This is one holistic exercise, as the name suggests ‘the shining forehead,’ and this is precisely what happens with regular practice – a forehead that glows not just from outside, but also an intellect that becomes sharp and refined. This breathing technique is a Shat Kriya – one of the six Yogic cleansing techniques to clear the body and mind. 

4. Alternate nostril breathing

alternate breathing

Step 1: Sit down comfortably on the ground with your spine erect. Breathe in and out and make yourself comfortable in this position.

Step 2: Rest your left hand on your left thigh in a meditation pose by joining the head of your thumb and index finger. Bring your right hand in Nasagra mudra by folding your middle and index finger.

Step 3: Close the right nostril with the thumb of your right hand. Take a deep breath with your left nostril and then close it with your ring and little finger.

Step 4: Open your right nostril and breathe out. Then breathe in with your right nostril and close it with your thumb.

Benefits: Alternate breathing is best for cleaning arteries and stimulating heart health, when you practice alternate breathing, all the veins and passages in the body gets purified that’s why its also called Nadi-Shodhan (Nadi means vessel and veins, Shodhan means purification), helping in maintaining a healthy heart and clearing excess plaque from the body.


We believe nature has provided all the health-related solutions to us and our ancestors knew about them. At rustic fix, we are revisiting our rural solutions, we break health myths & share natural ways to handle lifestyle problems.

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