Weight Loss for Girls Over 50 | 23 GREAT Ideas

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How do you shed extra pounds at or after 50? 

At present, we’ll have a look at what it takes in relation to weight reduction for girls over 50. You’ll learn to enhance your metabolism and shed extra pounds in your 50s (with out depriving your self or having to spend hours on the gymnasium).

Wish to study extra? Let’s go. 

Tips on how to shed extra pounds after 50

What does it take to shed extra pounds after 50?

As you age, your metabolism and different facets of your well being change, which might impacts your weight. That doesn’t imply you'll be able to’t nonetheless shed extra pounds — you simply want the precise methods. 

Right here’s how weight reduction modifications after you flip 50. 

Why can’t I shed extra pounds after 50? 

Look: 

It would really feel prefer it’s tougher to shed extra pounds after 50. 

In your 50s, you’ve seemingly already (or will quickly) hit menopause, which might make an enormous distinction in your weight reduction efforts.

Your physique simply doesn’t work the way in which it used to while you have been in your 20’s. With age, your metabolism slows down. Metabolism is the method of burning power to make use of to gas your physique, so a sluggish metabolism means much less gas burned and extra saved, usually as fats. Particularly in your fifties, you’ll also experience hormonal changes, which provides an additional problem for weight reduction.

A study discovered that  getting old impacts lipid turnover within the fats tissue, which means the speed at which fats is eliminated and saved slows down, making it simpler to realize weight if efforts aren’t made to offset the change in metabolism (by consuming much less or exercising extra).

Plus, people start losing muscle mass each decade from their 30s onward. Muscle tissues dissipate extra energy than fats and fewer muscle tissue end in a slower metabolism. 

So what used to work doesn’t work anymore. To shed extra pounds in yours 50s, you want new methods. 

And for those who don’t adapt, it will likely be laborious to lose any weight in any respect. 

Weight Loss for Girls over 50 – Why must you shed extra pounds? 

On the similar time, you SHOULD shed extra pounds for those who carry further weight. Being overweight can improve the danger of persistent well being issues equivalent to diabetes, hypertension, coronary heart illness and even sure cancers. 

A new study discovered that being obese nonetheless will increase the danger of coronary heart issues, even for those who train. This implies it’s much more necessary to goal for a wholesome weight after you flip 50.

However how do you shed extra pounds after 50? That’s what we’ll have a look at subsequent. 

How are you going to enhance your metabolism after 50? 

Do you have to observe a selected weight loss program? How a lot do it's essential to train? And the way do you eliminate stomach fats? 

Listed below are 23 methods to shed extra pounds after 50!

1. Don’t weight loss program for weight reduction after 50!

Ever tried to shed extra pounds with a weight loss program? Most of us have. I was a serial yo-yo dieter and tried each weight loss program underneath the solar — Weight Watchers, South Seaside, Atkins…

However the factor is:

Diets received’t aid you shed extra pounds. It’s true. Tons of science backs this up.

According to studies, one third to 2 thirds of dieters regain extra weight than they misplaced whereas weight-reduction plan. This explains the yo-yo weight-reduction plan cycle of shedding pounds, regaining it after which making an attempt yet one more new weight loss program.

Diets normally don’t work as a result of the modifications made whereas following them aren’t sustainable. They'll additionally improve the possibilities of creating disordered consuming habits like anorexia and bulimia and trigger low self worth and altered physique picture.

Research have additionally discovered that limiting energy increases cortisol, a stress hormone that's linked with weight acquire. Researchers additionally discovered that monitoring energy, equivalent to holding a meals journal, elevated perceived stress among the many examine contributors. Stress could make you acquire weight, so weight-reduction plan can even have the reverse impact of what you need.

So if diets and limiting your self don’t work, what does? The reply could be chocolate cake.

2. Take pleasure in your chocolate cake

Right here’s what I imply:

Deprivation can preserve you from shedding pounds.

For those who say no to all the things you take pleasure in, be {that a} glass of wine, chocolate cake, or a slice of pizza, you'll seemingly find yourself annoyed and find yourself consuming these issues later Once you inform your self one thing is off limits, you’re extra more likely to really feel responsible and binge on these meals, which might additional gas yo-yo weight-reduction plan and binge consuming behaviors.

A study of 68 ladies discovered that those that have a tendency to limit their consumption usually tend to over-eat later in comparison with those that don’t overly-restrict themselves. The researchers concluded that restriction can backfire and result in much less managed consuming behaviors.

One other examine reveals that your mind turns into more attentive to pictures of food throughout caloric deprivation. The examine outcomes recommend that caloric deprivation “ increases reward and attention region response to food”, which might improve the danger of binge consuming. In less complicated phrases, chopping again on energy could make you extra fixated on meals. 

However how are you going to have your chocolate cake and shed extra pounds? 

The reply is moderation. For those who eat wholesome more often than not, you'll be able to take pleasure in your chocolate cake while you really feel prefer it. 

Take my scholar Tree. She didn’t say ‘no’ to all the things. 

As a substitute, she stored having fun with her household Thursday dinners with desserts. 

The very best half? Regardless of being an extremely busy skilled lady with 12+-hour workdays, Tree misplaced 20 kilos and match again into her dimension 4 denims.

3. Eat extra protein for weight reduction after 50

Consuming extra protein is likely one of the greatest methods to spice up your metabolism and support in weight reduction, according to research. Protein takes extra power to digest in comparison with different vitamins, and it additionally helps promote satiety, which might lower cravings. Consuming ~25-30 grams of protein per is related to improved weight administration, urge for food and different well being components.

You see, many proteins are enzymes, that are necessary for metabolism. Proteins additionally contribute to mobile power metabolism as proteins. 

However what meals are nice for getting extra protein? 

Select meals like poultry, fish, lean meat, nuts, seeds, beans, lentils and dairy merchandise. 

4. Losing a few pounds at 50? Train extra 

Based on a examine of over 500,000 adults, any level of exercise is linked with better health, equivalent to decrease chance of excessive ldl cholesterol, hypertension, and diabetes, in comparison with no train in any respect.

That’s why you need to transfer your physique at any time when potential. For instance, take the steps as an alternative of the elevator and use a part of your lunch hour to take a brief stroll as an alternative of sitting nonetheless. 

5. Train in the precise manner

That mentioned, some types of train are more practical than others for shedding pounds.

A 9-month examine reveals that strength or resistance training increases metabolism, with some variability  relying on particular person components like thyroid hormones and fat-free mass.

One caveat: I truly advocate that you just begin consuming the precise manner earlier than you add on power coaching. When you’ve constructed up that behavior, you can begin doing 30-minute power coaching classes twice per week. 

You'll be able to even do power coaching workouts at residence if you wish to skip the gymnasium. Use kettlebells, dumbbells or simply your individual physique weight and also you’re good to go. 

6. Drink water (this tip will aid you preserve the behavior)

Consuming water is a good way to shed extra pounds after 50.

The previous suggestion to drink eight glasses of water per day is probably going outdated. Based on the Mayo Clinic, males ought to drink round 15 cups of water per day and girls 11 cups per day. This suggestion will rely upon many components equivalent to residing in a hotter local weather,  train degree and any well being circumstances. You must seek the advice of your physician for those who’re not sure of your superb fluid aim. When unsure, gauge your hydration by your urine colour, which ought to be pale and never strong-smelling.

Some analysis, like this smaller study that assessed 14 study participants, confirmed that ingesting water improved metabolism. Within the examine, ingesting 500 milliliters of water elevated contributors’ metabolic charge by 30%. 

However for those who don’t love ingesting water, it may be laborious to maintain the behavior. A simple method to make water extra fascinating is to make infused water; add herbs like mint, a little bit of lemon juice and even sliced fruit for an fascinating and wholesome change to assist preserve your water consumption up.

What’s the subsequent step? To get accountable. That’s what we’ll have a look at subsequent. 

7. Get accountable 

An 18-week examine with 23 feminine examine contributors confirmed that accountability facilitates weight loss. One other examine discovered that two-thirds of examine contributors enrolled in a weight-loss program along with pals were able to keep their weight off six months after this system ended in comparison with 1 / 4 of those that attended on their very own. Accountability within the type of a pal, mentor or a coach may also help you lose and preserve your weight off.

That’s not all, although. Additionally help teams assist, as we’ll see within the subsequent step. 

8. Discover a help group

Right here’s the factor: 

Group packages might be a good way to shed extra pounds. 

One study confirmed {that a} weight-loss program together with group help and classes with a dietitian was more practical than making an attempt to shed extra pounds independently. In actual fact, those that attended this system misplaced 3 times extra weight.

One other bonus is that examine contributors who had been a part of this system stored off nearly all of the burden  two years after this system ended, whereas those that misplaced weight independently regained the burden.

So, if you wish to shed extra pounds, take into account becoming a member of a good program, equivalent to my very own program, Slim Down Transformation. 

9. Prepare dinner extra at residence to shed extra pounds after 50

You in all probability know that consuming lots of quick meals can have destructive impacts in your well being. Fast food is often processed and better in sugars, fats and salt in comparison with making meals at residence with contemporary, complete components.

However do you know that different restaurant meals isn’t nice on your well being, both?

According to the USDA, restaurant meals additionally comprise fewer vegetables and fruit and have extra energy, fats, and sodium than meals ready at residence. 

For those who ought to keep away from consuming out, how do you handle for those who’re extremely busy and don’t have time to work within the  kitchen for hours?  Considered one of my favourite time savers is to make use of a crockpot. Listed below are a few of my favourite crockpot recipes you need to use immediately. 

One other nice approach is batch cooking, that are recipes that present a number of servings of meals without delay. That manner you'll be able to have  lunch and dinner for the subsequent few days multi functional go, all whereas saving money and time.

10. Sleep extra… And higher

How a lot sleep do you get, on common?

The rationale I’m asking is that sleep has a BIG influence in your weight. 

It’s true. 

Based on analysis, sleep deprivation can lead to metabolic dysregulation, which is linked to irritation, weight acquire, and weight problems.

Plus, as this study shows, sleep-deprived folks are inclined to go for meals which are extra more likely to end in weight acquire.

Girls after 50 shedding pounds ought to goal to get 7-9 hours of sleep each night time. Follow good sleep hygiene to advertise restful sleep, equivalent to avoiding extreme caffeine consumption, holding the room temperature cool, avoiding screens and blue mild previous to mattress and holding the room darkish.

11. Don’t skip meals

Are you skipping meals, equivalent to breakfast? That might have a huge impact in your weight.

A examine carried out with mice confirmed that skipping meals can lead to weight gain. The mice that ate one giant meal and fasted the remainder of the day had larger ranges of insulin, which might result in weight acquire. Small meals all through the day could be the higher method to go for weight reduction, in accordance with a review of that study.  

Attempt to eat as constantly as you'll be able to, and you'll want to take heed to your starvation cues. This afternoon snack may also help you retain happy in between meals. 

12. Make it simple for your self to undertake new habits

You know the way it's:

Forming new habits is hard. 

Altering your weight loss program and exercise degree requires you to vary your habits and routine, and it’s all the time simpler to remain the identical and proceed what you’re used to doing, particularly in relation to weight reduction for girls over 50.

To assist support in conduct change, attempt to make it as simple as you'll be able to for your self to undertake new habits. For instance, put your exercise garments by your mattress to assist make it simpler to get that morning exercise in.Attempt to purchase extra nourishing meals that you just wish to be consuming as an alternative of filling your cabinets with processed and  high-sugar meals. Once you make your surroundings supportive of your targets, you’re extra more likely to keep on observe.

One other necessary weight-loss technique is to eat meals that enhance your metabolism.

That’s what we’ll have a look at subsequent. 

13. Eat metabolism-boosting meals

Do you know that some spices may aid you enhance your metabolism? Spices like ginger, black pepper and capsaicin (the lively ingredient in scorching peppers) can increase metabolism.

Spices include different well being advantages, too. For instance, turmeric can help the body to manage hyperlipidemia and enhance oxidative and inflammatory circumstances. 

To get these advantages, add spices to your meals at any time when you'll be able to for a wholesome taste enhance. One other bonus is that flavoring meals with spices decreases the necessity for salt and different sodium-laden components.

Subsequent up:

Why tea helps you shed extra pounds. 

14. Drink inexperienced tea

For those who’re a tea drinker, this shall be proper up your alley. A examine carried out on mice confirmed that consuming green tea on a daily basis together with exercise results in increased fat metabolism. The dose used was the equal of 8-10 cups of tea each day. 

Natural teas can even aid you keep hydrated, so it’s a win-win!

15. Keep away from processed meals (right here’s why) 

Right here’s the deal:

The standard of the meals you eat is necessary in relation to your weight and well being targets.

An in depth assessment of research that spanned 20-years and included over 120,000 people confirmed that weight acquire was most strongly related to the consumption of processed meals equivalent to sugar-sweetened drinks, potato chips, and meats.

Then again, those that ate greens, complete grains, fruits, nuts, and yogurt have been extra more likely to shed extra pounds over the span of the examine.

Whereas they’re handy, processed meals are usually excessive in starches, fat, sugars, and refined grains, which might have a negative impact on your weight. 

In different phrases, it’s greatest to attempt to keep away from processed meals when you'll be able to. Donuts, pizza, and chips are all examples of meals which are processed. Nonetheless, even meals marketed as wholesome are additionally processed, equivalent to “lean” TV dinners and sugar-sweetened granola bars.

(Nonetheless, do not forget that you don’t must deprive your self. You'll be able to take pleasure in these meals on occasion, particularly for those who observe the opposite methods more often than not.) 

16. Use this plate mannequin for quicker weight reduction while you’re over 50

One of many questions I get on a regular basis is:

“What should I eat every day to get rid of my menopausal belly fat?” 

Look:

I get it. Your physique is altering, which might be tough to just accept. You in all probability  wish to feel and look nice regardless of these new  modifications.

Probably the greatest methods to assist meet this new problem is to make use of my Fats-Burning Meals Framework:

Use this plate mannequin for all of your meals and also you’ll be off to an amazing begin. 

A few notes on these plate strategies; “healthy carbs” are these which are advanced and whole-grain carbohydrates, equivalent to brown rice, quinoa and candy potatoes. “Healthy fats” are people who come from vegetation, equivalent to nuts, seeds, olive oil and avocado.

17. Use meal plans

I really like planning my meals. First, it helps release time that I can spend with my youngsters. Second, meal planning has been proven to assist with weight reduction.

A study that assessed over 40,000 participants means that meal planners usually tend to take pleasure in higher  meals selection and better meals high quality. Girls who meal plan are much less more likely to be obese or overweight and males who plan their meals are much less more likely to be overweight. 

Meal plans don’t even should be that tough to arrange. 

To get you began, listed here are a couple of of my favourite meal plans:

7-day Paleo meal plan 

Vegan meal plan

Vegetarian weight reduction plan

18. Focus in your physique composition

Look:

Attempt to keep away from  getting caught considering that your physique weight is all that issues.  

Positive, shedding pounds might be  an indicator that you just’re getting more healthy for those who’re obese.  One other necessary quantity is your physique composition, which embody the odds of fats and fat-free mass in your physique. 

As you age after 50, your muscle mass  will begin lowering. Having excess body fat is unhealthy, as folks with a better share of fats have a better loss of life charge. For those who lose muscle mass, your physique fats share might go up.

Sustaining muscle mass is necessary for general well being, since muscle tissue assist preserve your posture, cut back the danger of accidents and help you take pleasure in motion.Muscle can also be important for metabolic functions, so constructing muscle goes hand-in-hand together with your weight reduction targets.  

These are just some the reason why you need to deal with each constructing muscle. It’s necessary to notice that lean muscle  tissue weighs greater than fats, which is why shedding pounds is just one indicator of well being. For those who’re gaining muscle and dropping fats, your weight may not change as drastically as you count on, which is okay! You'll be able to gauge your progress off different indicators equivalent to your waist measurement, muscle tone and health degree, in addition to your general power degree and temper.

19. Drink espresso

Are you a espresso drinker?  If that's the case, you may expertise some weight-loss advantages out of your love of java. Based on a examine, four cups of coffee a day might have metabolism-boosting benefits. 

The examine adopted 126 obese adults over 24 weeks who have been both given 4 cups of normal espresso or 4 cups of a coffee-like placebo beverage. Those that drank espresso each day ended up decreasing about 4% of their physique fats. For those who use this technique, simply bear in mind to go for decrease sugar choices, since flavored coffees rapidly add up in sugar and empty energy.

20. Don’t sit nonetheless the entire day

For those who’re making an attempt to shed extra pounds over 50 and also you’re sitting nonetheless the entire day, as you could be together with your desk job, you could be gaining weight with out even realizing it. 

A survey of almost 6,000 adults  discovered that 25% of individuals sat greater than eight hours a day, with44% saying they do no average to vigorous bodily exercise. 

Moreover, practically 80% of adults usually are not assembly the key guidelines for aerobic and muscle-strengthening exercise.

This lack of exercise can have critical destructive impacts.Stanford University School of Medicine analyzed knowledge from the Nationwide Well being and Diet Examination Survey, a long-term CDC venture which included greater than 17,000 folks. Not surprisingly, they discovered that lack of bodily exercise makes folks extra more likely to acquire weight. The researchers concluded that lack of bodily exercise is probably going driving the rise in weight problems greater than excessive calorie consumption. This implies that bodily exercise may play a bigger function in weight administration than weight loss program alone.

Apart from weight acquire, sitting the entire day is bad for your health in  many different methods, together with being linked to weight problems, diabetes, despair, and different critical diseases. 

21. Eat much less sugar (right here’s how)

Probably the most efficient methods for weight reduction for girls over 50 is to eat much less sugar.  The average American consumes 17 teaspoons of sugar a day, whereas the recommended amount is 6 teaspoons or much less per day for girls and 9 teaspoons or much less per day for males. 

Excessive sugar consumption is linked to weight acquire; a review of USDA and CDC data reveals that consuming sugar impacts weight problems. 

A meta-analysis of 88 research appeared on the hyperlink between comfortable drink consumption and weight acquire. The examine discovered a transparent affiliation between comfortable drink consumption and a rise in physique weight.

It’s clear that to shed extra pounds, you need to cut back the quantity of sugar you eat. The issue is that sugar is hidden in so many meals you may not even understand, equivalent to flavored yogurts, cereals, bread, granola bars and even tomato soup. Studying to learn the diet details label will aid you establish these sneaky hidden sugars so you may make extra knowledgeable choices on the grocery retailer.

Together with selecting lower-sugar meals, one other tip I really like is to make use of candy spices to interchange your sugar cravings.

For those who’re inquisitive about use them, get the Candy Spice Cheat Sheet to keep away from sugar and shed extra pounds.

22. Observe a plan that fits your way of life  

Right here’s the factor:

With regards to weight reduction for girls over 50, age doesn’t preserve you from shedding pounds, so attempt to not let that discourage you. A examine demonstrated that obese people over 60 were able to lose as much weight as younger people utilizing solely way of life modifications. 

You must, nevertheless, attempt to decide on a program that's suitable together with your way of life.For those who work rather a lot and have a household, you may not have time to work out for hours or suppose an excessive amount of in regards to the meals you eat. You in all probability wish to proceed having fun with consuming out with your loved ones and pals, too

Select a program that's versatile and works with you! For instance, Slim Down Transformation is tailor-made for busy, skilled ladies of their forties, fifties and sixties who wish to shed extra pounds.

23. Get skilled assist

Bored with doing it by yourself?

Getting skilled help could make it simpler to stay to your weight-loss targets, whether or not you rent a weight reduction coach, dietitian or a private coach, or join a weight reduction program.

 A 5-year analysis of over 1400 participants means that one-on-one teaching, meals log suggestions and weekly expert-led on-line courses have been vital predictors of weight reduction in a 6-month interval. 

A 12-month pilot study of 28 ladies means that well being teaching helped contributors lose a mean of 16.5 kilos and decreased waist circumference by a mean of over 3.5  inches. Their blood stress additionally decreased  and ranges of excellent ldl cholesterol increasedYou can examine extra weight-loss program statistics right here. In the end, weight reduction packages providing help may also help you shed extra pounds quicker and preserve it off long-term in comparison with going at it alone.

Losing a few pounds after 50 – success tales 

Now you understand how to shed extra pounds in your 50s. However what are some precise success tales? Right here’s how a number of of my college students of their 50s have been capable of shed extra pounds… and preserve it off!

Stephanie

Stephanie, one in all my star college students, has a busy job, a grown-up daughter and he or she additionally does lots of volunteering in her neighborhood. She used to have excessive ldl cholesterol and hypertension and he or she had not too long ago discovered that she was pre-diabetes. Stephanie wasn’t that obese, however she felt her well being was spiraling. She would stress eat and continually snack on sugary meals. 

Throughout our time collectively, Stephanie’s aim was to lose 10 kilos. She ended up dropping 15 kilos and misplaced 3 inches off the hips and waist. 

The very best half? Her well being has taken a serious flip. She’s now not pre-diabetes and her ldl cholesterol and blood stress reached wholesome ranges. 

Stephanie has a lot extra power lately that she even determined to lastly make a dream come true and get again to highschool. She’s now finding out for a grasp’s and a PhD in management. 

The rationale she was capable of do all this?

She’s capable of management her sugar cravings due to the mindset shifts she went by way of in my program. As Stephanie places it:  

“It’s all real food. It’s not a diet, it’s a lifestyle change. The great thing is that you’re not giving up a food group. You can eat whatever you want, you just learn how to control what you eat and not being controlled by what you eat.”

Patti 

Patti, who's 58, misplaced 27 kilos in 90 days. Her aim is 60 kilos and there’s each motive it’s going to occur. 

The rationale she was capable of lose all this weight in such a brief timeframe?

We gave her particular metabolism-boosting meal plans which are family-friendly. Even her husband loves them! We stored her motivated by way of accountability and we had a number of weekly accountability check-ins. In the end, she received a easy system that teaches her prepare dinner scrumptious meals that she’s then created a way of life with. Oh, and he or she’s performed this with no train. 

Pam 

Pam, who's 58, is a retired trainer who up till not too long ago used to do all the things for her family members. She didn’t actually have time for herself and consequently, her well being declined. 

She was morbidly overweight and struggled with a number of well being points. It wasn’t like she didn’t do something — Pam had tried packages like Weight Watchers earlier than. However nothing appeared to work.

That’s when she determined to affix my program. What actually appealed to her was all of the help she would get and that she can be a part of a neighborhood. 

Did it repay? You guess! Pam misplaced 33 lbs, 2 inches off her bust, 4 off her waist, and 4 inches off her hips. She misplaced 30 lbs with none train and as soon as she felt extra energized, she added on train. 

She suits into new garments (and is eliminating the previous ones for good), she workouts each day, walks her canines, and feels extra assured. Throughout our interview, she might even put on a tank high that's two sizes down from her earlier dimension. 

And does she suppose the modifications will stick? Pam says sure, as a result of this system is about mindset and never some fast repair. 

She’s trying ahead to touring and at last having fun with her 50s and 60s to the fullest!

Anita 

Anita is 55, a trainer and mother of two daughters. As Anita is an Indian vegetarian, she doesn’t eat some meals like eggs and tofu. For a lot of, this may make it tougher to shed extra pounds as a result of it looks like there aren’t sufficient wholesome alternate options. 

However as Anita’s daughters are older and impartial, she noticed this because the second to spend on herself and maintain herself. She gave herself permission to shed extra pounds and by doing that, she knew she needed to study new methods and get accountability to remain on observe. 

Throughout the first month, she had already misplaced her first 5 kilos and stored going from there. 

Vicky

Vicky, who has two grown-up youngsters, has tried to shed extra pounds her complete life and gone by way of numerous packages. None of them labored for her and he or she rapidly gave up on them as they weren’t simple to observe.

Vicky used to really feel so drained after each day at work and within the breaks, she would simply snack. 

However after going by way of my program, she misplaced 17 kilos within the first 8 weeks with out train. She additionally shed 7.5 inches off her physique. Vicky was once dimension 14, virtually 16. However she’s gone right down to dimension 12 and appears ahead to with the ability to put on her previous garments once more. 

She feels extra energized and now, as an alternative of napping or snacking, she’ll take walks as a result of she has a lot extra power. She loves the meals and that she by no means feels hungry!

How do you enhance your metabolism… quick?

Get the Candy Spice Cheat Sheet with the spice that may aid you keep away from sugar and shed extra pounds.

Over to you!

There you may have it. Now you recognize what it takes to shed extra pounds after 50.

It IS potential to shed extra pounds in your 50s. What it comes right down to is utilizing the RIGHT weight reduction methods — to not deprive your self or use unhealthy dietary supplements. 

What have you ever tried to this point to shed extra pounds? 

Let me know within the feedback under!

Making an attempt to shed extra pounds after 50? Take a look at my Private Weight Loss Teaching program or guide a name at the moment.

Reviewed by: Diana Gariglio-Clelland (RD, BSc)