Intermittent Fasting over 50 - does it work? Are there adjustments you should make for success? Today, we're diving into exactly what you need to know for Intermittent Fasting over 50.
Does Intermittent Fasting Work After Menopause?
Intermittent Fasting can be beneficial for weight loss after menopause. In fact, Intermittent Fasting might be particularly useful after menopause for weight loss. One studied effect of menopause is an increase in insulin resistance, which can make it harder to burn fat as fuel.(1) Intermittent Fasting has been studied to help reduce insulin and therefore make it easier to burn fat as fuel.(2)
In fact, women such as Jeannette and Jenny (both pictured below) have found significant success with Intermittent Fasting in their 50s.
Jeanette experienced improved energy levels, better sleep and a 47 pound weight loss. Watch her full story and tips with the video below.
And Jenny (pictured below), at age 52 lost 22 pounds in just 15 weeks! You can read about her experience HERE.
In order to help you begin your Intermittent Fasting journey and start feeling good, I've compiled my top 5 Intermittent Fasting tips to help you achieve your goals after 50.
5 Intermittent Fasting Tips After 50
#1 Pick the right fast length
This is one of the most important factors, because contrary to popular belief - longer fasts aren't always better for weight loss goals. You can take my free quiz to help determine your fasting length depending on your age below.
#2 Ease into the fast
Regardless of which fasting length you land on, it's a good idea to ease into your fast by starting with shorter fasts. For example, if your goal is a 14 or 16 hour daily fast, start with a 12 hour fast first. This helps the body better transition to using fat as fuel during the Intermittent Fast.
#3 Aim for 2-3 meals/day
But realistically, 3 will be better. After the age of 50, bone and muscle loss can occur at a rapid rate. This is why protein needs tend to go up by about 25% during this time of life. Due to protein's highly satiating nature, it can be quite difficult to fit all of your protein needs into 1-2 meals. For this reason, I typically recommend a 3 meal structure with Intermittent Fasting for women over the age of 50.
This is why the Complete Intermittent Fasting Bundle provides a simple protein calculation and protein options to help you meet your needs during your eating window.
#4 Incorporate resistance training
Some form of resistance training paired with Intermittent Fasting can be a game changer when it comes to breaking through a plateau. Resistance training can aid in improving insulin resistance by helping you develop additional lean muscle mass.(3) Because insulin resistance is a bigger concern over the age of 50, incorporating resistance training can help to combat it.
You can use any form of resistance training that you enjoy and feels right for your body. This includes strength training, pilates, group classes, the Complete Intermittent Fasting Bundle workouts and so much more. It's important to find a form of resistance training that you enjoy and that works for you.
#5 Cut out all sugary drinks
If your goal with Intermittent Fasting is weight loss, cutting out all sugary drinks (once you break your fast, of course) is crucial for your success. Remember, insulin resistance tends to increase as we age, making it harder to achieve a weight loss goal. Sugary drinks can make insulin resistance even worse by spiking the storing hormone insulin. Sugary drinks can include (but certainly isn't limited to) sweetened coffee, tea, energy drinks and soda.
Unlock the Intermittent Fasting tips, meal plans and recipes to help you achieve your weight loss and wellness goals with the Complete Intermittent Fasting Bundle!
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Keto Coffee Cheers,
Autumn
Autumn Elle Nutrition