Eating less is not the solution. After 50, the body has its own rules, and ignoring them can do more harm than good.
Rounded stomach, thickening waist… After 50, many of us notice that our silhouette is changing. In women, menopause causes a drop in estrogen which promotes fat storage in the abdominal area. In men, it is the gradual drop in testosterone, linked to andropause, which produces the same effect. Added to this is the slowing down of the basic metabolism: these calories burned at rest, just to make the heart, lungs and organs function. The body becomes more economical, but also more responsive to the slightest deviation. Classic diets often prove ineffective for lasting weight loss.
Faced with these extra pounds, the first instinct is often to restrict ourselves, but this is a mistake. “Anything that tries to quickly control a body, without respecting the rhythm of nature, to force it to lose fat reserves very quickly, will cause a profound disruption”warns dietitian Carole Ligniez. Deprivation triggers a defense mechanism in the body and “will cause not only increased fat storage a few months later, but also additional dysfunction in the natural listening to hunger and satiety signals.” Another common mistake: reducing protein at dinner by only eating soup for example, when it is precisely proteins that preserve muscle mass to the detriment of fat mass.
So, what to do? Already “better identify and respect your hunger and satiety signals, this allows you to moderate the quantities eaten without frustration.” Concretely, this involves eating slowly, chewing well and taking short breaks to assess your satiety. “Focusing on eating more slowly will be much more beneficial than telling yourself that you should no longer eat starchy foods.” Hydration also plays a key role. “Drinking a lot means draining your body, cleaning out its interior: waste, toxins. A body needs 1.5 liters of water every day to avoid swelling.” A hunger signal can also be just a misinterpreted thirst signal. But the most important thing is above all…
…to walk. “This is my best advice: walk every day. Walking has a strong impact on this increased storage of fat in the stomach” says the specialist. Outdoors or on the mat, it doesn’t matter: the main thing is regularity. Combined with dietary adjustments and good hydration, the results on the stomach are visible in 3 weeks. The benefits also go beyond the waistline: a better distribution of meals, with fruits and vegetables on each plate, reduces digestive effort. “We sleep better and more peaceful”and the energy skyrockets.
In general, Carole Ligniez reminds us that we must avoid stepping on the scale too often. Weighing generates stress, while the body naturally needs to go through stages. “The best thing is to feel the evolution in your clothes.” A rate of one to two kilos per month is not only healthy, but proof that the loss concerns fat mass and not muscle. The objective: to find sustainable adjustments over time, with support if necessary.
If necessary, do not hesitate to be accompanied. “I advise going to see someone who works with the patient on this approach: better identifying and respecting their hunger and satiety signals. More and more dietitians-nutritionists are being trained”concludes the dietician.
