It isn’t easy to manage weight and can get slightly more difficult when you turn 50. But you can start early by making some healthy changes to your everyday routine. It might be difficult to maintain the waistline as the years go by, and medical problems and diet restrictions add problems.
As you age, shedding weight is challenging because of various reasons- ranging from slower metabolism to inactive schedule and the development of sarcopenia or the natural loss of muscle mass. Moreover, there are risks linked with nutritional deficiencies that start to create complications in old age, further hindering the weight loss process.
To help you lose some weight after you hit 50, we are here with a few easy tips. Take a look below.
Note your calorie intake
It is essential to tweak your eating habits because aging brings many changes in the composition and metabolism of the body. Therefore, people who are above the age of 50 years are at higher risk of gaining weight. Sometimes, we eat more than what our body requires, and this results in gradual weight gain. Keep a food diary that can track your food along with daily activities. Many health apps are available that can be used to calculate calorie goals for managing daily calorie intake.
Perform Strength Training
Cardio sessions have been known to give good results for weight loss among the young population. But it has shown contrary results in older adults since muscle mass declines with age; it slows down the metabolism, which makes the weight loss process longer than usual. Several studies have shown that after the age of 50, muscle mass starts declining by 1-2 percent per year, whereas its strength loses by 1.5-5 percent per year. Strength can help you in this regard by improving your muscle strength and making your body feel active. This process does not help to promote metabolism but also aids in reducing body fat.
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Increase your protein intake
For older adults, a protein-rich diet is crucial because it is the key to maintaining muscle mass and strength. Protein not only helps in losing weight but also assists in reversing muscle loss due to aging. As you get old, you should start limiting red meat consumption, but can replace it with lean protein sources like eggs, chicken breast, lentils, and nuts to meet nutrition goals. These protein sources will not only make feel fuller for longer but will also accelerate the calorie-burning process.
Get your dose of hydration
Whether you are young or old, hydration is the key. As you get old, the sensation of thirst begins to decrease. To avoid dehydration, you should go for fresh juices, tea, and coffee. But for weight loss purposes, steer clear of packed and added preservatives and sugar drinks since they are strongly linked to weight gain.
Get your sleep cycle on track
Having a good sleep is required for the body not for just preventing dark circles and under-eye bags but also for the body’s correct functioning. Lack of sleep causes metabolic dysfunction in the body and hinders weight loss. Sleep deficiency also causes increases appetite. Besides, sleep-deprived adults do not have the required motivation to do physical activities because they experience daytime fatigue.