After the age of 50, the body begins to change significantly: metabolism slows down, muscle mass gradually declines, hormones fluctuate, and weight control becomes more difficult than ever. Many people feel discouraged when their weight keeps increasing despite trying to diet or exercise. However, that does not mean you have to accept “living with” excess fat.
In fact, with just small but correct adjustments in your diet, exercise habits and daily lifestyle, you can still maintain a slim and healthy figure.
Here are 17 practical and easy-to-apply weight loss tips for people over 50, recommended by experts to help you regain balance for your body and energy for life:
1. Incorporate Strength Training
Muscle training should be part of your regular workout routine as you age. While cardio is important for weight loss, muscle training is equally important because as we age, muscle mass decreases by 1 to 2% per year, and muscle strength decreases by 1.5 to 5%. This slows down your metabolism, which can lead to weight gain. Therefore, you should incorporate muscle-strengthening exercises earlier in life to minimize muscle loss.
2. Exercise in a Group
Although most people work out alone, having a co-worker or friend to work out with can make your workouts more fun and help you stick to your schedule. It is well known that having a friend to work out with helps keep everyone focused on their workout plan and makes the workout more fun.
3. Exercise
Do not maintain a sedentary lifestyle (sitting in one place without moving). You should form a habit of moving by resting to burn calories.
4. Consume a protein-rich diet
Protein should be an essential part of your diet. As a person ages, they tend to lose more protein than younger people, so daily protein supplementation is more necessary. A protein-rich diet also promotes satiety.
5. Eat home-cooked food
Home-cooked food is tastier and healthier, helping you lose weight. Fast food or processed food is often high in fat, salt and unhealthy ingredients that make it difficult to lose weight.
6. Eat a variety of whole foods
Add vegetables and fruits to your diet. Eating raw or well-cooked vegetables and fruits will help you lose weight and reduce your waistline at the same time.
7. Practice Mindful Eating
Most people tend to eat mindlessly due to stress, which can lead to weight gain. Meditation techniques can help reduce anxiety and stress, and help you pay attention to your hunger or fullness levels.
8. Get enough sleep
Obese people tend to sleep less. When you have sleep disorders, your body starts producing hormones that cause excessive hunger, which can lead to weight gain. Practicing good sleep habits by establishing a consistent schedule can have many benefits.
9. Be patient
Don’t rush to lose weight. Losing about 1-2 pounds per week is considered healthy. Use a sustainable and patient approach to weight loss instead of resorting to crash diets and excessive exercise.
10. Manage stress
Stress is directly linked to obesity. cortisol When under stress, cortisol (the stress hormone) is released into the bloodstream in larger amounts, leading to increased waist circumference and a higher body mass index (BMI).
11. Eat healthy
Always try to eat healthy foods, such as fruits, vegetables, whole grains, nuts, poultry, beans, eggs, and fish that are rich in protein, vitamins, minerals, and fiber. Eating healthy plays an important role in overall health after age 50.
12. Eat less at night
Eating less at night helps maintain overall health and reduce body fat. Some studies show that people who eat more at night are more likely to gain weight and develop a condition called metabolic syndrome, which can increase the risk of chronic diseases, such as diabetes, high blood pressure, and cardiovascular disease.
13. Drink enough water
Avoid sodas, carbonated drinks, and pre-made smoothies, which are high in calories and lead to weight gain. Drinking sugary drinks can lead to weight gain and increase your risk of diseases such as obesity, heart disease, and liver disease. Drinks such as water and herbal teas can help you lose weight.
14. Focus on body composition
Weight is a good indicator of overall health, but it is also important to pay attention to body fat and fat-free mass. Muscle mass is an important measure of overall health. Increasing muscle mass and decreasing fat mass are the goals of weight loss.
15. Try intermittent fasting
Intermittent fasting is a time-limited diet. Typically, people follow the 16:8 hour diet, which involves fasting for 16 hours and eating within that eight-hour window. However, you should only do this after consulting a doctor.
16. Limit Added Sugars
Limit the high amounts of added sugars found in pastries, candy, juices, ketchup, salad dressings, etc. It is important to check labels and choose foods that are right for you.
17. Choose the right supplements
As you age, your ability to absorb nutrients decreases; for example, adults over 50 are often deficient in vitamin B12 and folate, key nutrients that boost energy. Deficiencies in these vitamins can leave you feeling tired, affect your mood, and hinder weight loss. Therefore, supplementation is essential after consulting your doctor.
