After the age of 50, unintentional weight gain is common. Our bones and muscles begin to lose density and strength. As we get older, fat has a tendency to deposit over the entire body, especially around the abdomen, which is a potential health risk.
Is it possible to lose weight after 50? Yes.It’s not too late.
Maintaining a healthy weight is harder as we age
It’s inevitable: our metabolism slows down as we get older. And, as we all know, a slow metabolism makes it difficult to lose weight.
This slowdown also leads to a decrease in muscle mass. Since muscle burns more calories than fat, the more muscle you have, the easier it is to lose weight.
However, the good news is that nothing is irreversible.With a few simple life changes, you can drop those pounds.A sedentary lifestyle, poor diet choices, and lack of sleep are all factors that contribute to weight gain.
To improve your health and physical condition, the most important thing is to be motivated to achieve your goals. The rest will follow.
Check out this article: Improve Your Lifestyle.
Tips for a healthy diet after the age of 50.
Typically, once you reach a certain age, you are more financially secure. Being able to afford more comforts and pleasures comes with a hidden danger: weight gain.
I know what you’re thinking, but dieting is not the answer. In fact, it’s a very bad idea. I’ll explain why here.
Perhaps you’ve adopted some unhealthy eating habits. You need to take a serious look at your diet in general. Do you eat foods that are too high in fats, sugar or salt, or are highly processed? You can easily change your dietary routine by limiting or replacing foods that are bad for your health.
Note: if you want to effectively lose weight it’s important to proceed step by step. You won’t be successful if you stop once you start to see results.You need to think in the long term. The changes you make in your diet must be realistic and tenable.
Unhealthy habits that can make you gain weight
- Bread, ciabatta buns, or toast are a regular staple at your table. This is not a problem, unless you fail to take into account that bread is a starchy carbohydrate, like pasta, rice, and potatoes. If your meal already includes carbs, then you don’t need to include bread. If you absolutely can’t do without it, limit your carb intake to ensure that your diet is well-balanced.
- Be careful how much cheese you eat. Cheese belongs to the category of fats, and each gram of fat has more than twice the calories of proteins or carbohydrates. This doesn’t mean that you should exclude cheese from your diet, just make sure to eat it in moderation.
- Be careful with desserts as they are often very high in calories and can make your meal unbalanced! If you crave something sweet, opt for yogurt with a little sweetener, some fruit (if you have no digestive issues), or a square of chocolate, for example.
- Unhealthy appetizers comprised of chips and other fatty, salty foods should be avoided as much as possible. Instead, choose julienne carrot sticks or cherry tomatoes, perhaps with a white cheese dip or homemade guacamole.
- Alcohol and sodas contain too much sugar. They will increase your calorie intake in no time!
- Pre-prepared ready-to eat meals, take-out, and restaurant food should not be the main source of your dietary intake. It’s better to cook your own meals to ensure that you are eating a healthy, well-balanced diet.
Good dietary habits will help you to lose weight or maintain a healthy weight.
- Make sure you get enough fiber by eating plenty of fruits and vegetables. They are also rich in vitamins and minerals (essential for good health). Use the Nutricoach app for tips and recipes to optimize your dietary fiber intake.
- Don’t forget to include protein in every meal! Consuming adequate dietary protein is critical for maintaining muscle mass, and will help tone up your body.
- Don’t make the mistake of eliminating carbs from your meals. They are an essential part of every diet, even if you’re trying to lose weight!If you have any doubts, check out the article: Dieting is a Bad Idea.
- Drink enough water to reduce the likelihood of bloating, promote intestinal motility, and get a flat or less prominent stomach (6 to 8 cups).
Exercise habits that will help you lose weight
Increase your NEAT
A sedentary lifestyle is your enemy. To lose weight, you need to incorporate exercise into your daily routine.
I will talk about this in my next article!
It is important to engage in physical activities after 50, but which ones are best?
Swimming is especially recommended after the age of 50. It’s an activity that is both intense and low-impact because it works the entire body and is easy on your joints (unlike jogging, for example). In addition, swimming is known to reduce stress and anxiety because it relies on controlled breathing.
Hiking is different from simply walking because of its duration and intensity. It recruits the muscles of the lower body (the large muscle group) in particular, and improves physical endurance. Hiking is also an excellent way to relieve stress because of the peaceful and calming environment in which it is performed.
If you live in an area that is not conducive to hiking, you can power walk instead. Power walking burns more calories than regular walking.
The activity of your choice.
Provided there are no contraindications from your doctor, you can choose whatever activity you like. The most important thing is to find something you enjoy, so you’ll want to do it on a regular basis.
The bottom line
Even if you are 50 or older, there is no reason why you can’t begin or get back into a physical activity.
This will have a major impact on your quality of life and result in:
- A reduction of various imbalances;
- Decreased limb stiffness;
- An improvement in overall health (physical and mental);
- Weight loss or maintenance of a healthy weight;
- Stronger muscles;
- Less stress.
In short, you’ll be choosing to live better and longer!