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I'm a Doctor Who Lost 100 Pounds and Here's How I Slimmed Down

A hormone expert breaks down weight loss for those over 50. 

Losing weight after menopause might be harder, but it's not impossible. In fact, it may be easier than you think. Emitis Hosoda (@doctor.emi) is a hormone and weight loss specialist who has lost a lot of weight herself – in her 50s. In her many viral videos she gets real about how she did it. "What are five things I would always do as a doctor who lost a hundred pounds in her fifties, kept it off, and still can get away with minimal makeup," she says in the video. 

1. Look at the Sugar Value Instead of Calories

@doctor.emi 5 things I would ALWAYS do as a doctor who lost 100lbs and kept it off. #doctoremi #learnontiktok #weightlosstransformation #weightloss ♬ Stuck In The Middle – Tai Verdes

"Number one, look at the sugar value of food rather than its calories. So what I'm looking at is, is this food going to spike my insulin and my blood sugar up and pack on pounds or not? I don't really care about the calories at all," she says.

While looking at sugar is always a good idea, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, maintains it is not the be-all end-all. "Other carbs and also fat and protein can also contribute to glucose levels, although sugar does cause the biggest spike," she reveals. "I am a fan of looking at sugars, especially added sugars, but I would still encourage taking a peek at the total calories as well."

2. Take the Right Supplements

spoon with dietary supplements on fruits background

"Number two, take the right supplements for my genetics and hormones," she suggests. "A lot of people just take supplements, willy-nilly thinking they're going to help with weight loss. But unless you know what you're taking the supplements for and what your genetics are, the likelihood that the supplements are going to help you much is not very high. The only exception would be most of us over the age of 35 have insulin and leptin resistance," she adds.

"Supplements can be extremely beneficial for many people, but some don't see or feel any benefit," says Collingwood. "Getting specific advice from a doctor or dietitian is best so you aren't wasting money or putting yourself at health risk."

Related: 9 Ways to Eat to Look Like a Cover Model

3. Make Sure to Drink Enough Water

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.

Next, drink enough water. "Each of us should be drinking about a half ounce to an ounce of water per pound of body weight, depending on how active we are. If you're really active in sweating, it should be more around the one ounce mark if you're not as active than about a half ounce at least a day. The only exception would be people with heart failure or kidney disease who need to check with their doctors on how much water is okay with them, and also people with low sodium.

But other than that, if you don't have any medical conditions and your labs have been okay, check with your doctor. But that's usually the water intake you want to do. The reason you want to drink water is because you don't want to mistake thirst for hunger," she says. "Water is always a great idea for overall health," agrees Collingwood. 

4. Take Magnesium

Tablets , vitamins with the abbreviation Mg ( magnesia, the macronutrient magnesium ) lying in a wooden spoon on a light background. Copy space.

"Next thing is take enough magnesium to handle my sugar cravings and sleep," says Dr. Emi. "Those of us who are over the age of 35, many of us who are menopausal and perimenopausal know how hard it is to sleep. Magnesium can be a really good aid to that."

Collingwood agrees that magnesium can be an excellent supplement to add, "but don't expect it to completely cut sugar cravings or act like a sleeping pill," she notes. "It may have a slight benefit, but many people don't necessarily feel any different just from taking a bit more magnesium."

Related: 11 Targeted Exercise Moves to Eliminate Belly Fat for Men

5. Exercise

Confident old pensioner is spending time in gym

And finally, "do workouts," she recommends, including strength training. "So a lot of people believe that over aerobicizing, killing themselves doing things is really going to help them with their weight. I'm here to tell you, you're much better off building your strength if you're over the age of 50," she says.

Collingwood agrees 100 percent. "Weight training is key for maintaining muscle mass, especially when losing weight. Working on muscle is key at any age, but we definitely tend to lose muscle as we age, so it becomes more and more important to work on it as we age."

💪🔥Body Booster: One of the most important things to do if you are trying to lose weight over 50 is weight lifting, as it will help prevent muscle mass loss that comes with aging. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more