A health coach has outlined three “great” tips for weight loss for women over 50.
Jacqui Garrison, a health coach known on TikTok for empowering women to live their best lives, shared the two things you have to add to your diet and one thing you need to avoid in order to be successful with shifting pounds in midlife.
The tips, she says, are aimed at nourishing your body rather than cutting back on anything. Although she does recommend avoiding refined sugar for the ultimate boosed.
Take a look at her three tips below:
1. You can’t overeat on vegetables and fruits
Garrison explained that one simply can’t eat too many vegetables and fruits in the form of complex carbohydrates.
Speaking on her TikTok channel, she said: “They are very nutrient dense. They are going to nourish you at the cellular level and they are going to help reduce inflammation.
“Make sure your fruits are whole with skin – apples, pears, berries, greens. Hard to eat too many of them.”
2. Add high-quality protein
In order to lose weight over 50, you also need to ensure you are eating enough protein. The health coach explained you need one gram of protein per pound of body weight spread evenly across three meals in your day.
Garrison said: “Protein is crucial for both cell growth and cell renewal. I’m talking about pasteurised eggs, pasteurised chickens, grass-fed beef and wild-caught fish, especially smaller fish or fatty fish like salmon.”
3. Avoid refined carbs and sugar
As it’s not only about what you include in your diet, but also what you cut back on, the expert recommended avoiding refined carbs and sugars.
She said: “There are some responsible ways you can have a treat occasionally, especially if they’re healthier treats, like at the end of the meal or with some protein and healthy fats.”
In her final note, Garrison added that you also need to have healthy fats in your diet, but you “don’t have to work this in as much if you’re eating enough high-quality protein and trying to lose weight”.
Garisson isn’t the only expert to stress the importance of eating enough protein in midlife. In a previous interview with Express.co.uk, registered nutritionist Shona Wilkinson explained that increased protein in menopausal diets can help women in many ways, ranging from weight management to balanced hormone production.
Wilkinson said: “When you eat a meal or snack containing protein and carbohydrates, the protein can also help to reduce the rate at which the carbohydrates are broken down and absorbed. This means that you get a more even, steady supply of energy and are less likely to have cravings for sugary or carb-rich foods later on.
“Protein can also help to maintain or improve muscle mass. This simply means having more toned muscles, which can improve your shape and also help to maintain a healthy metabolism as muscles burn more energy than fat.”
