It is common for people aged 50 or older to gain weight with age. The older we get, the more our metabolism slows. Exercise and healthy eating habits also often take a back seat. However, small diet and lifestyle adjustments can be made that will help anyone – regardless of age – ditch the unhealthy habits and start afresh.
Losing body weight at 50 years or more is possible and much easier than you think! Here are a few tips to help you lose weight and enjoy a healthy life after 50.
Tip No 1: Live an active life
With age, it may be more of a challenge to find the energy to visit the gym on a daily basis, or even a few days a week. Perhaps your body feels a bit fatigued, frail, and not as strong as it once did. This can be discouraging. However, incorporating 30-60 minutes of your favorite activity will help greatly – whether you do make it to a fitness facility, or you do it from the comfort of your own home or neighborhood. You can engage in cycling, walking, jogging or gardening among other things. You’d be surprised how many activities can be made “physical.” Doing this will help burn more calories, keep you physically fit and prevent the risk of common diseases such as diabetes and heart attack.
Tip No 2: Eat healthy, balanced diet
Your eating habits play a huge role in whether or not you will lose weight, particularly as you get older. It is advisable that you eat smart rations of whole grain products, fresh fruits and vegetables. Avoid eating big portions as this will increase your overall calorie intake, thus contributing to the accumulation of body weight and fat. Instead, consider eating smaller meals during the day for improved digestion. High fiber foods that are rich in nutrients such as arrow roots and wheat cereals are good for boosting your metabolism and for disease prevention.
Tip No 3: Change your lifestyle
Did you know that alcohol and most of the beverages we drink can contribute to weight gain? As you seek to shed the undesired weight, it is important to keep that bottle to the side and instead drink water when you feel thirsty. Consume limited amounts of alcohol and take in more water every day to stay hydrated, increase your metabolism, and reduce your eating capacity.
Tip No 4: Perform resistance or weight training workouts
Performing resistance or weight training exercises at home or at the gym for a minimum of 30 minutes, three days a week will help strengthen your weakening muscles. This will also increase your metabolism for improved weight burning efficiency. As you get older, you should avoid very strenuous resistance training but always keep it challenging enough and, of course, enjoyable. Increasing your muscle mass will slow the decline in bone-strength that often accompanies age.
In addition to strength training, there are also many enjoyable exercises that will help you stay young and healthy, such as Zumba, line dancing and other interval/circuit training.
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