Maintaining a moderate weight is important for people of all ages, but it is even more vital as people get older. For a number of reasons, many people may find it more difficult to lose weight after age 50. However, it is still important for older people to maintain a moderate weight. This article looks at 20 ways a person can safely lose weight and maintain a moderate weight after reaching age 50.
Why is it harder to lose weight after 50?
Why can a person find it more difficult to lose weight once they reach their 50s? These factors range from health problems that are more likely to occur with age to the effect of certain medications. Also, one of the effects of aging can be a slowed metabolism, which can also contribute to weight gain and difficulty losing weight.
20 ways to lose weight after 50
Here are some ways to lose weight and maintain weight loss after age 50.
1. Move more
The underlying principle of weight loss is to burn more calories than you consume. Some research has linked sedentary lifestyles to an increased risk of developing cardiovascular disease, obesity, and poorer health in general. A big factor in many people’s sedentary lives is having a job that involves a lot of sitting. Like office worker, driver or cashier.
However, studies suggest that by taking short breaks every half hour, people can reduce the time they spend sitting and potentially improve their overall health.
2. Get enough sleep
Numerous studies have suggested a link between lack of good quality sleep and obesity. More specifically, they suggest that there is a correlation between short sleep duration and poor quality sleep and an increased risk of developing obesity. It’s important to make sure you get enough good quality sleep so you don’t run the risk of being obese.
3. Do not skip meals
It may seem like a good idea to skip meals to reduce calorie intake, but it can actually be detrimental to weight loss. Some studies suggest a link between skipping breakfast and obesity. Which means there is a high risk that this habit will lead a person to gain weight rather than lose it.
4. Strategy during journeys
During commuting, try to park further away from your place of work or get off public transport one stop before your usual stop. All of this can help someone move more and exercise more without much effort. The extra calories the person burns can help them maintain a moderate weight.
5. Exercise
According to some research, finding an exercise they enjoy can be the key to keeping a person engaged in it for the long haul. Whether it’s yoga, weight training or tennis, the enjoyment of exercise can help keep a person engaged and feel less like work and more that of having leisure.
6. Team up
Consider enlisting a friend who shares the same goals. Some studies show that having a social aspect to weight loss can often help people stick to their plans and maintain a moderate weight more than if they did it alone.
7. Switch snacks
Instead of reaching for sugary foods when you’re hungry, you could try finding healthier snacks, like nuts. Some studies suggest that eating healthy servings of nuts on a regular basis has no impact on body weight. While snacking on sugary foods is more likely to lead to weight gain.
8. Set realistic goals
It is important that a person does not try to lose too much weight too quickly or push themselves too hard to achieve unrealistic fitness goals. Failure to achieve ambitious goals could lead to discouragement. She may be less likely to stick to her diet and exercise regimen if she doesn’t immediately see the results she was hoping for. It’s best to achieve these ideal goals by setting smaller, more realistic goals along the way.
9. Lift weights
Some studies suggest that the aging process leads to loss of muscle mass and strength. This means that weightlifting and strength training can be beneficial for older people to help them maintain a moderate body weight. Weightlifting also promotes strong bones. This can help prevent injury, making it easier for a person to stick to their exercise routine.
10. Use fitness technologies
Using a pedometer or smartwatch, a person can track their daily steps. Tracking their steps can help a person feel more motivated when they see how their daily steps increase over time. Step tracking can also help people calculate the number of calories they burn per day, so they can accurately calculate their caloric needs for weight loss. To learn more about step tracking and how it can help with weight loss, click here.
11. Bet on protein
Some studies show that eating more protein when trying to lose weight can help older people lose more fat and retain more muscle mass than if they were on a low-protein diet.
12. Less stress
Researchers have linked high stress to food cravings and excessive food consumption. People facing high levels of stress may eat for comfort, which can make losing weight difficult. Stress also causes the body to produce the hormone cortisol. Researchers have linked high cortisol levels to weight gain, particularly in the abdomen and face. Reducing stress levels can help a person maintain a moderate weight.
13. Stock up on fruits and vegetables
Observational studies suggest that eating more fruits and vegetables is linked to better muscle function. Not only are fruits and vegetables mostly low in calories, but they also contain many essential nutrients to help the body function better. They can help reduce the risk of many conditions.
14. Opt for whole grains
One way to lose more weight is to cook using healthy ingredients. For example, rather than opting for processed foods, one should choose whole grains. Some studies suggest that eating whole grains can significantly reduce overall energy intake and body weight in overweight adults.
15. Hire a personal trainer
A lack of motivation can prevent someone from losing weight after age 50, but hiring a personal trainer can help. Personal trainers can empower people and also advise them on the best methods to lose weight. However, hiring a personal trainer can also be expensive. If that’s not an option, try to find a trainer who posts videos on YouTube and follow them instead. It’s usually free.
16. Do yoga
Some research suggests that gentle forms of exercise can help a person lose weight. Low-impact exercises, such as tai chi, yoga, and Pilates, can be beneficial for people who want to lose weight but can’t participate in other forms of exercise.
17. Eat mindfully
Often people eat while doing other things. Whether it’s eating in the office or watching television at mealtimes, concentrating on something else while eating can lead to overeating. This is because she is less likely to focus on her feelings and can continue eating after feeling full. Conscious eating can be an effective method to lose weight.
18. Cut out sugary drinks
Consuming carbonated sugary drinks like soda, or even “healthy” drinks like store-bought smoothies, can mean that one is drinking a lot more sugar than they realize. This can make losing weight difficult. Some studies point to a link between high-sugar drinks and a number of conditions, including fatty liver disease, diabetes, and cardiovascular disease. One can opt for water or herbal teas to stay hydrated while losing weight.
19. Eat fewer prepared or restaurant meals
It can be difficult to know what goes into a meal if people are eating out. This is because restaurant dishes can contain hidden ingredients and extra fats and sugars that people don’t take into account. By staying at home and cooking more, one can be sure of what is going into meals and, therefore, into one’s body.
20. Get tested
If a person is still having trouble losing weight after age 50, it may be worth seeing a medical professional for a checkup.
A doctor may order tests to rule out any underlying conditions, such as polycystic ovary syndrome or any thyroid problems.
Sources
Beccuti, G., et al. (2011). Sleep and obesity
Granic, A., et al. (2020). Myoprotective whole foods, muscle health and sarcopenia: A systematic review of observational and intervention studies in older adults.
Keller, K., et al. (2013). Strength and muscle mass loss with aging process. Age and strength loss.
