As you get older, you may find it harder to lose weight after 50. Your clothes may start to feel tight and you may find it harder to exercise.
Most people believe that weight gain in middle age is inevitable, but with a few lifestyle changes, maintaining a healthy weight is not as difficult as you get older.
Why is it so hard to lose weight after 50?
Our bodies start to lose muscle mass in our 30s, but the biggest change happens after 50, when we start losing muscle mass at a rate of 1 to 2% per year. This loss of muscle mass is accompanied by an increase in fat mass, which explains why you may not actually gain weight.
However, while the number on the scale may not change, your waistline may, with excess fat often accumulating directly around your waist. It is this “deep” fat (which accumulates deeper under the skin than belly fat) that is more closely linked to the risk of heart disease or diabetes. Over time, these changes can make it harder to lose weight.
Changes in hormone levels and reduced muscle mass can reduce the amount of energy you use at rest, also known as your basal metabolic rate. From age 20, your metabolic rate drops by 1 to 2% every decade, meaning we have to eat less to maintain our weight.
Furthermore, as we age, we tend to become less active. Being less active means we burn less energy each day, but unfortunately, we don’t reduce our food intake to match the kilojoules we burn. Over time, this imbalance not only makes it harder to lose weight, but can also lead to unwanted weight gain.
Tips to Improve Weight After 50
Here are some tips that can help you maintain a healthy weight and stay healthy:
1. Eat More Protein
Aging muscles are less able to absorb protein, but you can combat these age-related changes by increasing your daily protein intake and ensuring each meal contains 20 to 30 grams of high-quality protein (protein that contains all the essential amino acids that the body cannot produce on its own). These essential amino acids help repair body tissue and break down food.
For example, you’ll find 30 grams of protein in 4 ounces of cooked red meat. This amount of protein will provide enough essential amino acids to help you maintain and increase muscle protein levels over time.
Non-meat eaters can get protein from foods like milk, eggs, nuts, whole grains, lentils, sunflower and sesame seeds, tofu, soy protein, spinach, turnip greens, broccoli, peas, kidney beans, and watercress.
2. Do resistance training
If your exercise regimen doesn’t already include resistance training, it’s time to start. As we lose muscle mass as we age, weight training becomes important to help compensate for this loss. Resistance training is the best way to strengthen and maintain muscle function. Methods include free weights, weight machines, resistance bands, and body weight.
For best results, work out three to four times a week and make sure your workout is designed to challenge you. This means increasing the resistance as you get past the point where it becomes too difficult. Called progressive resistance training, increasing your exercise volume will help you improve your muscle mass as you age.
3. Move More
To prevent unhealthy weight gain, health organizations recommend getting about five hours of moderate-intensity physical activity each week. This doesn’t have to mean a strenuous workout at the gym, but can be as simple as a brisk walk around the block, tending a small garden, or even doing housework. Listen to your body to find the right pace for you, rather than forcing yourself to follow a rigid standard.
What many people don’t realize is that sitting for too long can be just as bad for your health as an unhealthy diet. Research shows that sitting for long periods of time increases your risk of type 2 diabetes and other cardiovascular problems. So, take the initiative to break the “sitting loop” with small movements: stand up and walk around for a few minutes every hour, choose the stairs instead of the elevator, or take the opportunity to stretch and turn around while watching TV. These small habits, when maintained regularly, will make a big difference to your weight and overall health.
