Answer:

After age 50, women's bodies undergo significant changes, including perimenopause and menopause. Estrogen levels often fluctuate during this period, potentially slowing metabolism and promoting visceral fat accumulation, which can lead to metabolic disorders.

Weight gain is common for women after 50. At this age, women tend to be less active, and the body burns fewer calories even at rest, leading to rapid weight increase. Being overweight in middle age not only raises the risk of chronic diseases but also puts significant pressure on joints, contributing to degeneration.

Middle-aged individuals aiming for weight loss require persistence, combining a balanced diet, regular physical activity, and a healthy lifestyle. Begin by adjusting your diet, reducing daily calorie intake by approximately 15-30%. Prioritize nutrient-rich foods such as: vegetables, fruits, whole grains, and lean protein. Limit processed foods and high-sugar items, and divide meals throughout the day to maintain stable energy levels.

Doctor Dung advises on weight loss for middle-aged women. Illustration: Tam Anh General Hospital.

Additionally, aim for at least 150 minutes of physical activity per week, choosing activities appropriate for your health and age. Examples include: brisk walking or slow jogging for 30 minutes daily, swimming, cycling, or practicing yoga. Exercise helps develop muscle mass, which boosts metabolism.

Middle-aged individuals can also engage in low-intensity exercises such as long walks or stair climbing. Consistent engagement in these activities helps burn calories without placing excessive stress on joints.

Adequate sleep, stress reduction, sufficient hydration, regular thyroid check-ups, and monitoring eating habits are crucial factors. If weight loss efforts do not meet your goals, consult a doctor for examination, diagnosis, and appropriate treatment advice.

Dr. CKI Phan Thi Thuy Dung

Department of Endocrinology - Diabetes

Tam Anh General Hospital, Ho Chi Minh City