How Much Protein Do Women Over 50 Need to Lose Weight?

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This article was written with the help of AI.

For women over 50, protein is essential, especially when trying to lose weight. As we age, muscle mass tends to decline, which makes it harder to keep the metabolism high. Protein helps preserve lean muscle and encourages fat loss. Women over 50 should aim to consume at least 1 to 1.5 grams of protein per kilogram of body weight daily. For example, a woman weighing 150 pounds (68 kilograms) should eat 68 to 102 grams of protein per day.

Incorporating high-quality protein sources like lean meats, fish, eggs, dairy, legumes, and plant-based proteins can help meet these needs. Spread your protein intake throughout the day, including it in every meal to support muscle maintenance and help with satiety, which can prevent overeating.

Women over 50 also benefit from protein after exercise, especially resistance training. This helps repair and build muscle, contributing to a leaner physique and more efficient fat-burning. A well-balanced diet that includes sufficient protein will help optimize weight loss efforts while preserving muscle mass.

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