Health
5 great ways to lose weight after hitting 50
Over the years, medical problems and dietary factors contribute to making it difficult to maintain your waistline. (Photo: Getty)
Weight management is not always easy and can be a bit difficult at age 50. But you can start by making healthy changes to your daily routine. “AAtul Kapoor, founder of Sense Bio, said:
There are many reasons for the same—from slow metabolism to inactive schedules, and also the onset of sarcopenia and the natural loss of muscle mass that makes it more difficult to get rid of unwanted fat stored in the body. “In addition, there are risks associated with undernourishment that begin to cause complications in old age, further hindering the weight loss process.”
That’s why here are some simple tips to help you navigate your weight loss journey. Please see below.
Be careful with your calorie intake
“Aging brings many changes to the body’s composition and metabolism, and people over the age of 50 are at increased risk of weight gain,” Kapoor said. Emphasized.
“We tend to burn more calories than our body needs, and we gradually gain weight. Track diet, daily activity along with weight to estimate caloric intake.” You can keep a food diary to do so. There are many apps available that can be used to calculate calorie goals for managing your daily calorie intake,” he said.
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For strength training
“Aerobic exercise is very important when it comes to weight loss, but it works well for the younger population, but it can show diametrically opposite results in the elderly,” Kapoor said. Muscle mass decreases with age, which slows down metabolism and makes the weight loss process longer than normal. “Some studies show that after age 50, muscle mass begins to decrease by 1-2% and its strength decreases by 1.5-5%,” Kapoor said.
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This is where strength training can help you. Strategic weight lifting and weight exercises significantly improve muscle strength and make the body feel more active. Not only does this increase metabolism, it helps reduce body fat.
Increase protein intake
A protein-rich diet is important for older people because it is the key to maintaining muscle mass and strength. Not only does it help you lose weight, but it also helps reverse muscle loss due to aging. “Many fitness experts recommend limiting the intake of red meat. To meet your nutritional goals, you can replace it with low-fat protein sources such as eggs, lentils, chicken breasts, and nuts,” Kapor suggested. These sources will make you feel richer for a long time and accelerate the calorie burning process.
Please hydrate
Hydration is key for young and old. “As we get older, the sensation of thirst begins to diminish. Therefore, older people are at increased risk of dehydration and are not good for health and weight loss. Choose fresh juices, teas and preservatives. Don’t pack and add pills or sugared drinks because they are strongly associated with weight gain.”
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Get the sleep cycle back on track
Lack of sleep isn’t just about bears and bags under your eyes. It causes metabolic dysfunction in the body and prevents weight loss. Not only that, but it also increases your appetite. “A sleep-deprived adult experiences fatigue during the day and is less motivated to do physical activity,” he concluded.
Read | Understand your sleep cycle to wake up anew
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