Studies show that you can still lose weight after reaching the age of 50 regular exercise by healthy eating among other smart choices.
Weight loss is accomplished by making gradual adjustments to promote balanced eating, rather than falling prey to fad diets, and remind yourself of the benefits of exercise for your heart, digestive tract, and mental health, in addition to weight management.
Below are ways on how to lose weight after 50 so that you can feel as good as you look.
Get Enough Shut Eye
Research has consistently shown that people who are obese get less sleep than those with normal weight.
Your body shoots up its production of hormones that increase hunger when you’re sleep deprived like the stress hormone cortisol and ghrelin the appetite stimulating hormone.
Older men (over age 67) who get less than five hours of sleep a night are almost four times as likely to be obese as those who get between seven and eight, and older women are more than twice as likely, according to a Case Western Reserve University study.
It’s also a advisable to keep your sleep schedule consistent, meaning you go to bed and get up at about the same time every day.
Older men and women who don’t follow this healthy habit add another risk factor for being obese into the mix, according to a study published in the International Journal of Obesity.
Don’t Skip Meals.
What’s one poor decision that people over the age of 50 keep making all the time? Skipping meals, most likely because of a decreased metabolism.
As we age, our hormones change. Estrogen and testosterone gradually reduce over time, which leads to fat accumulation due to the body not processing sugar, as well.
We also lose more muscle mass as we increase in age, causing our resting metabolic rate to decrease.
However, skipping meals can cause you to lack sufficient amounts of important key nutrients needed as we age, such as overall calories and protein.
Eating regularly throughout the day and getting enough calories/protein will help with higher energy levels and maintain muscle mass, which means a higher metabolism.
- Start Lifting Weights
While any sort of exercise can help you shed mass, it’s very important that you lift weights at least twice a week to build muscle mass, which will help you lose weight.
In one study, 60-something overweight adults who pumped iron lost more weight and lost less muscle mass over 18 months than those who just hoofed it for exercise.
Any sort of opportunity to build muscle even if it’s just working with light resistance bands or swimming in a pool —will raise your metabolism and, thus, help you burn calories, explains Reshmi Srinath, M.D., an endocrinologist and obesity specialist at the Mount Sinai Medical Center in New York City.
And keep in mind that you don’t have to do much to see results. People who lifted weights just twice a week gained about three pounds of muscle after 10 weeks, according to a review published in Current Sports Medicine Reports.Order Your 3 Week Diet Here
Beyond strength training, if you can take your overall exercise program up a notch, do so.
Older adults who did high-intensity interval training (HIIT), which entails short spurts of high-intensity exercise, not only lost weight but also had less DNA damage to muscle cells. And this helped trigger growth of new muscle.
- Eat Out Less.
As we age, we are at higher risk for weight gain, due to our metabolism decreasing and hormones changing, explains Kirsten David, a dietitian with EduPlated.
There are also many mental and social barriers over [the age of] 50 that can prevent us from losing weight, as well. Start making healthy changes now and form new healthy habits to prevent weight gain from happening.
David says that many people over the age of 50 go out to eat more frequently because there’s less of a need to cook due to children being grown and out of the house.
However, this leads to higher consumption of processed foods and high-fat foods, so it’s much better to cook and eat at home whenever possible.
Tip: Rely on meal planning as a tool each week will help you stay on track with your diet.
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- Try Occasional Fasting
We’re not talking juice cleanses. Rather, research now shows that a specific type of intermittent fasting, known as fasting-mimicking, can trigger weight loss as well as improve your overall health.
People who followed this type of diet plan where they consumed only 750 to 1,000 calories five days out of each month but otherwise ate normally lost, on average, six pounds, shed one to two inches of their waistline, and saw both their blood pressure and levels of IGF-1 (a substance linked to increased cancer risk) drop significantly, according to a University of Southern California study published last year.
How might it work? “When you gain weight, the nerves in your hypothalamus that conduct signals from your fat cells to the rest of your brain become damaged,” says Louis Aronne, M.D., director of the Center for Weight Management and Metabolic Clinical Research at Weill Cornell Medical College. “As a result, your brain doesn’t realize that you’re full, so it keeps signaling you to eat.”
But when you take a day to not eat very much, he says, “you’re reducing stress on your hypothalamic nerves, so it gives them time to recuperate.”
That day of rest for your nerves could be especially important for older people, he says, because of the damage that oxidative stress can further do to your weight-regulating system.
As for how to start, “I tell patients who want to try it to eat only about 800 calories twice a week, focusing mainly on vegetables, protein and healthy oils such as olive oil,” he says.
To help yourself feel fuller longer on days you’re not fasting, It is recommended that you follow a low-carb diet in which about 30 percent of your calories come from protein and the rest from nonstarchy veggies, nuts and beans. Craving bread?
The best time to eat these types of starchy carbohydrates is at the very end of the meal, after you have had your veggies and protein,” he says.
Research shows that people who eat this way not only have lower levels of blood sugar and insulin after eating but also have bigger boosts in hormones like GLP 1, which help keep you feeling fuller for longer.
- Let Go of Old “Rules” about Weight Loss and Cultivate a Mindset of Wellness.
Age does impact weight loss for both women and men, and that’s because metabolism slows down, hormone levels decline, plus there is a loss of muscle mass.
But that doesn’t mean that losing weight over age the age of 50 is mission impossible.
Diet and exercise are key; however, the common mistake that people make is that they eat and work out in the same exact way that they did when they were younger and wonder why they don’t see results.
Those over the age of 50 cannot eat and train in the same way they did when they were 30. You have to shift to get results.”Order Your 3 Week Diet Here
These are some tips on how to lose weight after 50, you follow them you’ll have no problem losing weight at all.
Being over the age of 50 is not a death sentence in fact, many over 50 now have more time to take care of ourselves.
Having a healthy weight, eating properly, not smoking, and limiting alcohol consumption is all super important. You are not getting any younger, but you ain’t dead yet.
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