As you get older, pounds build-up and the body changes… Many men and women face weight gain as they age. Here we give some valuable advice on how to lose weight after the age of 50 and get back in shape!
Losing weight at age 50 is possible!
Men and women pass the age of 50 differently. However, for both, it is accompanied by physiological changes.
Likely, menopause has already hit women, with its hot flashes, mood swings, sleep disorders … This menopause is synonymous with the cessation of the production of several hormones, including growth hormone (somatotropin), responsible for building and maintaining muscle mass. The muscles then experience a loss of volume and strength, which favors the accumulation of fat.
A scientific study carried out in the United States, whose aim was to learn about changes in muscle mass and efficiency related to the aging process, concluded that: “Muscular strength decreases in people aged 50 and over, as well as the frequency of a range of motion, leg circumference and resistance values of the knee and hip joints”.
This leads to a slowing down of the metabolism, which causes a drop in energy. The body will, therefore, tend to store more fat. While the man will gain more stomachs and see his abdominal belt gain more size, the woman will observe fat deposits on her stomach and waist.
Fortunately, there is no age limit to lose weight and eliminate all those extra kilos. Here, in 6 points, are a few tips to help you lose weight at 50.
1 – Weight training exercises
To cope with the loss of muscle mass, which is increasingly visible in senior citizens, it is necessary to build up muscle with exercises. Lift a few dumbbells to work your back, arms and legs. Do water aerobics, cycling, and gentle movements such as yoga exercises. As you are no longer 20 years old, it won’t help you to do uncontrollable abs or squats to lose fat.
Losing weight at 50 is done gradually and globally to regain your beautiful and harmonious silhouette. Also, these exercises will help to give you better metabolism and therefore help you lose weight. Weight training with one cardio-training session per week will promote the good health of your respiratory system and your lungs.
2- Being more active
To burn calories, you need to be active and move your body. Don’t just sit around all day, get up now and then and go for a walk. Try to take 10,000 steps a day, this will help keep your immune system in good shape. As a senior citizen, when you make a moderate intensity effort over a prolonged period, you produce catecholamines, hormones that cause the transfer of lipids in the blood to provide energy to the body’s organs.
3 – Watch your diet
Pay special attention to your eating habits. To lose weight after age 50, a succession of small changes with substantial long-term effects must be respected. Reduce your consumption of alcohol, which is high in calories and fattening. Also, stop drinking sodas and drinks rich in industrial sugar, pastries, fatty foods that are too salty or too sweet.
This is not a call to follow a too restrictive diet, nor to skip meals. Instead, follow a diet with a balanced calorie intake: eat lots of fruit and vegetables and protein. Adequate protein intake will help you maintain your muscle mass and bone strength. On the other hand, watch out for carbohydrates, which are easily stored in the body in the form of fat.
4 – Good hydration
Drink at least 2 liters of water a day to drain the body and eliminate toxins and fat molecules. This will be excellent for the fluidity of your blood as well as the good level of your blood pressure. Take herbal teas, healthy drinks with no added sugar and tea. Green tea is known worldwide to be an excellent fat burner, ideal for losing weight after 50 years of age.
5- Favour whole foods
Whole foods contain good nutrients that are considered very good for your health, such as dietary fiber. You will find them in foods such as pulses, legumes, green vegetables, fruit, mushrooms, whole grains, avocado, nuts, etc.
Don’t forget the important role that dietary supplements play in keeping seniors in shape. Some capsules can capture fat (e.g. chitosan) or sugar, which will help you lose weight after the age of 50 and have a positive effect on your cholesterol level.
6- Practice a regular sport activity
Swimming is an ideal solution if you plan to lose weight after 50 years of age. Practiced gently, it has the advantage of strengthening your muscles. It is a complete sport that is recommended for back pain.
Hiking is also a wellness and nature immersion activity. It is psychologically soothing and it can help you to change your mind, to decompress… You can even choose to go for group hikes.
In short, losing weight after 50 may seem difficult, but with a few small attentions and very simple exercises, you’ll get to the top of your form.
Also read: Quickly lose weight – up to 10kg in 30 days!