It may become more difficult to maintain a healthy weight or lose excess body fat as the years go by.
Unhealthy habits, a largely sedentary lifestyle, poor food choices and changes in metabolism can all lead to weight gain after age 50.
However, you can lose weight at any age with a few quick changes-irrespective of your physical ability or medical conditions.
Teach Yourself to enjoy strength training:
Though cardio gets a lot of attention when it comes to weight loss, strength training is also critical for older adults in particular.
Your muscle mass decreases as you age, in a cycle called sarcopenia. This muscle mass loss begins about the age of 50 and can slow down metabolism which can lead to weight gain.
Your muscle mass decreases by about 1–2 percent per year after age 50, while your muscle strength decreases at a rate of 1.5–5 percent per annum.
To minimize age-related muscle loss and encourage a healthy body weight, adding muscle-building exercises to your routine is therefore necessary.
Strength training, such as exercises on body weight and weight lifting, can greatly enhance muscle strength and increase muscle size and function.
However, strength training can help you lose weight by lowering body fat and increasing your metabolism, which can increase the number of calories you burn all day long.
Work in a Group:
It can be difficult to implement a healthy eating routine or exercise alone. Together with your partner, colleague or family member, you can stick to the plan and accomplish your well-being goals better.
Research suggests, for example, that people who engage in weight loss activities with friends are slightly more likely to continue to lose weight.
Living with friends can also improve your fitness dedication and make exercise more fun.
Move More and Sit Less:
Burning more calories is critical to losing excess body fat than you take in. That’s why it is important to be more active all day while trying to lose weight.
Sitting at your job for long periods, for example, could hinder your attempts to lose weight. To combat this, simply by getting up from your office and taking a five-minute walk every hour you will become more involved in the job.
Research shows that monitoring your steps using a pedometer or Fitbit will improve weight loss by raising your activity rates and calorie expenditure.
Start with a practical step target based on your current activity rates when using a Pedometer or Fitbit. Then work your way progressively up to 7,000–10,000 steps per day or more, depending on your overall health.
Increase your protein intake:
It is not only important to get enough high-quality protein in your diet for weight loss but also critical to stop or reverse age-related muscle loss.
How many calories you burn at rest, or your metabolic resting rate (RMR), decreases every decade after turning 20 by 1–2 percent.
It is associated with muscle weakness associated with aging.
Eating a diet high in proteins, however, will help avoid or even reverse muscle loss. However, several studies have shown that that dietary protein can help you lose weight and hold it off in the long run.
high-quality protein is not only important but it is quite essential.
Talk to a dietitian:
It can be difficult to find an eating pattern that also encourages weight loss and feeds on the body.
Consulting a licensed dietitian will help you find out how best to lose excess body fat without having to adopt an overly restrictive diet. Additionally, a dietitian will help and guide you on your path to weight loss.
Evidence suggests that working with a dietitian to lose weight can lead to substantially better outcomes than doing it alone, which can help you maintain weight loss over time.
Find an activity that you love:
It can be difficult to find an exercise routine that you can maintain for the long term. This is why participating in the activities this you enjoy is significant.
For example, if you like social sports, sign up for a social sport such as soccer or a running club so you can do daily exercise with others.
If solo activities are more of your style, try your bike, cycle, climb or swim.
Feed a whole-food diet:
The easiest way to make sure that your body getting the right amount of nutrition is to follow a diet rich in whole food.
when it comes to whole food its all about vegetables, fruit, nuts, seeds, poultry, fish, legumes, and grains. These are essential to maintain healthy body weight, such as fiber, protein, and healthy fats.
No heavy eating at Night:
Several studies have shown that eating fewer calories at night can help you maintain healthy body weight and lose excess body fat.
A survey of 1,245 people found that those who consumed more calories at dinner over 6 years were more than 2 times more likely to become obese than those who eat more calories earlier in the day.
Additionally, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a category of disorders involving elevated blood sugar and excess belly fat. Metabolic syndrome raises the risk of heart disease, diabetes, and stroke.
Eating most of your calories through breakfast and lunch, while enjoying a lighter dinner, can be a worthwhile weight loss process.
Hydrate in a healthy way:
Beverages such as sweetened coffee beverages, soda, juices, sports drinks, and premade smoothies are often filled with calories and added sugars.
Drinking sugar-sweetened drinks is closely related to weight gain and diseases such as obesity, heart disease, diabetes, and fatty liver disease.
Swapping sugar beverages with nutritious drinks such as water and herbal tea can help you lose weight, and can substantially reduce the risk of developing the above described chronic conditions.
Improve the quality of your sleep:
Not getting enough quality sleep can hurt your weight loss efforts. Several studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts.
For example, a 2-year study in 245 women showed that those who slept 7 hours a night or more were 33 percent more likely to lose weight than those who slept less than 7 hours a night. Better sleep quality has also been associated with weight loss success.
Aim to get the recommended 7–9 hours of sleep per night and improve sleep quality by minimizing the light in your bedroom and avoiding using your phone or watching TV before bedtime.