Are you sick of being overweight? Want to maintain a healthy body weight in your 50s? If so, consider changing your diet. Every calorie counts once you reach your senior years. Yet, most people tend to keep eating like they’re 30. Losing weight after 50 takes a lot of hard work. Your metabolism is slower, and your muscle mass is shrinking every day. Thus, it’s important to eat foods that support muscle growth and keep your bones strong while fitting your daily calorie budget. You also need regular exercise to burn fat and maintain lean mass. Ready for a change? Here are some tips on how to lose weight in your 50s and beyond:
Find Your Motivation
Gaining weight after the age of 50 may increase your risk of diabetes, heart disease, high cholesterol, insulin resistance and other life-threatening conditions. This should be enough to make you change your eating habits. Studies indicate that our resting metabolic rate decreases by up to two percent per decade. As you age, you burn fewer and fewer calories. This puts you at risk for obesity, injuries, and metabolic disorders.
If you carry extra pounds, think about your health. Food is great, but is it worth putting your life in danger just to satisfy your cravings? Overweight women over the age of 50 are 30 percent more likely to develop breast cancer. Men who are overweight or obese face a higher risk of colon cancer, stroke, and coronary artery disease. Write down these things so you can read them daily and remind yourself why it’s essential to lose weight.
More Protein, Fewer Carbs
Protein, carbs, and fats are vital nutrients that support optimal health. To stay fit, you need to consume them in adequate amounts. Even the healthiest foods can lead to weight gain when consumed in excess. For the start, eat more protein to lose excess body fat and preserve muscle. A high-protein diet can boost your metabolism and reduce the loss of muscle associated with aging. Make sure each meal contains a source of lean protein along with leafy green vegetables.
Carbs are important too. However, not all carbohydrates are created equal. Replace simple carbs, such as those found in cookies, soda, white rice, pasta, chips, and pastries, with complex carbs. Whole grains, brown rice, and non-starchy vegetables are high in sloe digesting carbs that promote fat loss. These foods also contain fiber, which slows sugar absorption into the bloodstream and prevents constipation. To rev up your metabolism, have five or six small meals throughout the day. Keep healthy snacks at hand to curb hunger and cravings.
Don’t forget about exercise. Regular physical activity is just as important as good nutrition. The more you move, the more calories you burn. Certain workouts, such as weight training and high-intensity interval training (HIIT) can increase your metabolism and strengthen your bones. They also keep your heart healthy, improve your balance and stability, and delay aging. If you don’t go to a gym, exercise around the house. Take the stairs more often, go jogging, and do bodyweight exercises like dips, push-ups, and lunges.
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