As people age, it becomes even more essential to maintain their health. Leading an active lifestyle, especially after the age of 50 years, ensures long and healthy life.
Therefore, listed below are 20 ways by which people who are 50 years and older can derive health benefits.
20 weight loss tips for people over 50
- Include endurance exercises: Muscle training should be a part of your routine exercise as you age. Although cardio is important for the body to lose weight, muscle training is also important because as we get older, muscle mass is lost at a rate of one to two percent per year, and muscle strength decreases at a rate of 1.5 to 5 percent. This causes a decline in the metabolic rate, thereby leading to weight gain. Therefore, it is advised to include muscle-strengthening exercises earlier in age to reduce muscle loss.
- Exercise in a group: Although most people exercise alone, having a colleague or friend to provide company makes the workout exciting and helps you stick to the routine. It is a well-known fact that having the company of a friend while exercising helps people remain dedicated to the workout plan and goes a long way in making it lively.
- Move around: A sedentary lifestyle (sitting in one place without moving) is not recommended. A person should develop a habit of moving around by taking breaks to help burn calories.
- Consume a protein-rich diet: Proteins should be an essential part of your diet as you grow older if you are following a weight loss program. Include sufficient protein to prevent the loss of muscle mass. As a person grows older, they tend to lose more proteins than younger people, making it more essential to have proteins daily. A protein-rich diet also promotes satiety.
- Take advice from a dietician: We know that maintaining a healthy diet and consuming an appropriate amount of nutrients at the correct time is essential. However, it is not easy to prepare and follow a diet plan. Therefore, consulting a dietician can be of great help in charting a diet regimen with proper instructions to help sustainably lose weight.
- Eat home-cooked food: Home-cooked food is better and healthier, which will help you lose weight. Fast-food or restaurant-made foods are often laden with fats, salt, and unhealthy ingredients that make weight loss difficult.
- Have different whole foods: Vegetables and fruits should be included in the diet. Eating raw or adequately cooked vegetables and fruits will help you lose weight and decrease your waist size simultaneously.
- Appoint a coach: Having a training coach while exercising is advised because they can help you understand the correct way to perform the exercises. While training, you should be careful that you are following the exercise regimen properly. Otherwise, you may do unintended harm to your body by causing injuries. Therefore, exercising under the guidance of a coach will ensure safer and proper training.
- Practice mindful eating: Most of the time, due to stress, people resort to mindless eating which results in weight gain. Meditation techniques can help reduce anxiety and stress and allow you to pay attention to how hungry or full you are.
- Get enough sleep: People who are obese usually have less sleep. When you have sleep disturbances, your body starts producing hormones causing excess hunger that results in weight gain. Practicing good sleeping habits by making a consistent schedule can be highly beneficial.
- Be patient: Do not be in a lot of hurry to lose weight. Losing up to a pound or two each week is considered healthy. Follow a sustainable and patient approach to losing weight rather than relying on crash diets and excessive exercise.
- Keep stress in check: Stress is directly related to obesity. For example, a recent study measured the levels of cortisol, a stress hormone. When under pressure, this hormone is released into the bloodstream in higher amounts, which leads to increased waist circumference and higher body mass index.
- Eat healthily: Always try to eat healthy foods, such as fruits, vegetables, whole grains, nuts, seeds, poultry, legumes, eggs, and fish that are rich in proteins, vitamins, minerals, and fiber. Eating healthy plays a vital role in overall well-being after the age of 50 years.
- Eat less in the evening: The practice of eating less in the evening helps maintain overall health and reduces body fats. Some studies report that people who eat more in the evening are more likely to put on weight and are affected by a condition called metabolic syndrome. Metabolic syndrome may increase the risk of chronic conditions, such as diabetes, increased blood pressure, and cardiovascular diseases.
- Drink adequate water: Avoid sodas, carbonated drinks, and readymade smoothies, which contain high calories that result in weight gain. Drinking sugary beverages results in weight gain and increases the risk of conditions, such as obesity, cardiovascular diseases, and liver diseases. Drinks, such as filtered water and herbal tea, can help you lose weight.
- Focus on body composition: Body weight is a good indicator of overall health, but it is also essential to concentrate on body fat and free fat mass. Muscle mass is a critical measure of overall health. Gaining muscle mass and losing fat mass are the goals of weight loss.
- Try intermittent fasting: Intermittent fasting refers to the pattern of eating food only for a limited period. Usually, people follow a 16:8 hour pattern, that is, they fast for 16 hours and eat within the eight-hour window. However, you must do this only after consulting your doctor.
- Limit added sugars: Limit the high intake of added sugars included in cakes, candies, juice, ketchup, salad dressings, etc. It is essential to check the label and choose the right food for you.
- Choose the right supplements: As you grow older, the ability to absorb nutrients declines; for example, adults older than 50 years are usually deficient in vitamin B12 and folate, which are the main energy-boosting nutrients. The deficiency of these vitamins makes the individual feel fatigued, affects their mood, and hinders weight loss. Therefore, it is essential to take supplements after consulting your doctor.
- Regular visits to the doctor: It is essential to have regular visits to your doctor. People with polycystic ovary syndrome and hypothyroidism usually have difficulty losing weight; therefore, it is necessary to seek your doctor's opinion.
SLIDESHOW
Exercises for Seniors: Tips for Core, Balance, Stretching See SlideshowMedically Reviewed on 9/9/2022
References
Image Source: iStock images
https://www.aarp.org/health/healthy-living/info-2018/weight-loss-after-50.html
https://www.healthywomen.org/your-health/menopause-aging-well/7-ridiculously-simple-and-realistic-ways-lose-weight-after-50
https://www.aarp.org/health/healthy-living/info-2018/weight-loss-after-50.html
https://www.healthywomen.org/your-health/menopause-aging-well/7-ridiculously-simple-and-realistic-ways-lose-weight-after-50
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