Everybody wants to look good, whether you are in your thirties or fifties. The extra fat inside our body often causes feelings of dissatisfaction about our body. Losing weight isn’t easy. However, it gets slightly more difficult as you grow older. Weight and age are considered to be closely related to each other. It is normal to gain weight with age, even if you consume the same number of calories each day. Hormonal changes, health issues, and all other symptoms of aging contribute to difficulty in losing weight. Although weight loss does not come easy when you reach 50, it is not impossible either. Simply making a few lifestyle changes can help you to shed those extra pounds.
Why Is It Difficult to Lose Weight After 50?
As you age, your body goes through some major changes. You can notice these differences in your daily activities. For example, you may feel exhausted due to your day-to-day tasks, or running up and down the stairs seems to be a huge burden now. Our bodies experience several hormonal changes with age, which make us lose muscle mass and increase fats inside the body. It doesn’t sound that bad, right? Unfortunately, it is pretty bad for your body. Muscle mass is directly linked to your metabolism. A loss of muscle mass means a drop in your metabolic rate, which is the number of calories your body burns at rest. So, if you are eating the same quantity and types of foods you used to consume in your youth, you still have a higher chance of gaining weight. Old age brings a variety of diseases, as well. Arthritis and joint issues can prevent you from staying physically active. A sedentary lifestyle is also a common cause of weight management problems in your fifties. However, these things should not stop you from looking your best.
How to Lose Weight After 50
When it comes to weight loss, people have many suggestions to offer. Some of them hardly ever work, while others are not easy to incorporate into our lives. Due to this, we have collected some simple and easy solutions for you. Here are 6 key ways to lose weight after 50:
Eat a Protein-Rich Diet
Protein is the ideal food choice for weight loss. As it keeps you full for a long time, a protein-rich diet is important for all age groups. Research has shown that your metabolic rate decreases up to 1-2% every decade. Age-related muscle loss is the main factor for a declining metabolism, however, it can always be reversed. Protein is famous for building muscle mass, and it also prevents muscle mass loss in some cases. Therefore, it will help you lose weight and aid in weight management by boosting your Basal Metabolic Rate (BMR).
As a result of joint problems and other health issues, people completely give up on exercise. Sitting all day and avoiding exercise causes unnecessary weight gain, even if you are eating right. To lose weight, you need to burn more calories than your calorie intake. High-intensity workouts and difficult exercise plans are definitely not suitable for older adults. However, you can still keep moving throughout the day. Walking is the perfect option for people above fifty. Instead of running or doing any other form of cardio, walking will be much easier on your joints. Try going on a brief walk during breaks or every few hours.
Drink Your Fluids
Water is essential for our bodily functions. Your body’s water composition decreases with age, making you more prone to dehydration. Not only is it harmful to your kidneys, but dehydration has many other health disadvantages, too. A health blog HealthCanal also comes up with reliable information about numerous health conditions, including dehydration. They have stated that dehydration can further worsen the condition of stroke patients. Water is also beneficial for avoiding overeating, which promotes weight loss.
Get Enough Sleep
Getting a good night’s rest becomes difficult with age, but seven to eight hours of sleep is necessary for your body. Sleep deprivation causes hormonal disbalance inside the body. The hunger hormones, ghrelin, and leptin are released inside the body and make you consume extra calories. As a result, you gain weight instead of losing it.
Eat Plenty of Fruits and Veggies
While being low in calories and having numerous health benefits, fruits and vegetables are great for weight loss, too. They provide your body with the essential nutrients and help to avoid unhealthy cravings. In this post, it is said that a restrictive diet can cause fatigue and exhaustion. Hence, including fruits and veggies in your meals will keep your diet healthy and maintain your energy levels.
Stress leads to unhealthy eating habits and cravings. It also produces the stress hormone cortisol, which stores extra fat inside the body. Stress is a part of life, but it is better to deal with it healthily. Trying breathing exercises and meditation can help to reduce stress, which in turn prevents weight gain.
Age can’t stop you from losing weight. Include these healthy habits into your daily life, and you will soon reach your weight loss goals.