Losing weight at 50 can be a struggle and many people find it hard to discover ways at which to do so, but this article will guide you through the best ways to do just that.
Losing Weight Over 50
Losing weight at 50 (and over, of course) can, as we have already established, be a hard task and a lot of people simply do not know where to start. Maybe your lifestyle is pretty sedentary or your eating habits have blown off course - either way, it can be hard to get your weight and body goals back on track after hitting this milestone of an age.
A lot of people tend to want to know...
How to Lose Belly Fat in Your 50s
The best way to lose weight after 50 and thus, to lose belly fat is to ensure you eat in a calorie deficit. However, do not go under 800 calories ever - unless you are being extremely well-monitored by a lead healthcare professional and you have been advised to do so by your GP.
However, you can't just lower your calories and everything will be fixed (unfortunately), you will need to also make smarter food choices along with this. The most effective dietary change you need to make for losing weight over 50 is to increase your protein intake! As you age, your muscles begin to deteriorate but a lot of scientific research has proven that older adults who eat a lot of protein have either stopped this decline or reversed it completely; this will, therefore, maintain fat loss by keeping your RMR (resting metabolic rate) at its optimum performance level.
Weight gain over 50 can happen as your muscle mass starts to decline and lowers your metabolism. The ultimate way you can begin building muscle over 50, and therefore, increase the rate at which your body burns calories leading to weight loss, is to include strength training exercises into your routine — this includes both bodyweight movements and weight lifting.
Although possibly a bit pricey, hiring a personal trainer to show you the ropes (especially if you are a beginner) will be highly beneficial. They are completely qualified and will be able to show you exactly the right form for your weight training, as well as devise a meal and exercise plan that is catered solely for you.
How to Lose Weight Age 50
The ultimate best way to lose weight over 50 years old is to find a physical activity that you really, truly enjoy.
This can be rather tricky and that is why a lot of people give up on gym memberships and the like because life is too short to do things you don't actually enjoy. Well, this can change, you might just have to do a bit of digging to figure out your optimum routine.
You probably already know what kind of things you enjoy so, think about this. If you enjoy group activities then you may find that signing up for a group fitness class like body combat, spinning and the like will be a great way for you to get your weekly movement in.
However, if you are more of a solo worker then swimming, walking, cycling on country trails might suit your preferences better. Either way — find some sort of activity that you love and this will, at the end of the day, be the way that you'll manage to keep working out at 50 and thus, lose weight.
Best Diet and Exercise Plan for 50-Year-Old Woman
How to lose weight as a 50-year-old woman can be hard, as established already. Both eating right and exercising regularly are key to losing weight at any age, but especially in your older years as your metabolism naturally slows down.
Personal trainers, nutritionists, and your GP will be able to give you a structured plan that is just for you, your medical needs and your weight goals. Plus: you shouldn't start any new diet without consulting a professional first.
However, as a baseline answer — increase your protein. Chicken, protein shakes and most lean meats will provide you with a huge boost in your protein intake which, as mentioned earlier, will give your body the nutrients it needs to build muscle, ramp up your metabolic rate and thus, lose weight.
Alongside the higher protein intake, cutting out processed food and added sugars will help immensely with losing weight and, more importantly, your overall health. Remember, your emotional, physical and mental wellbeing are the most crucial aspects of your life — if you are making the right eating choices and regularly physically active, the weight loss will follow.
Also, drink the recommended daily water intake! Staying dehydrated is key for your body to repair and rejuvenate. Exercising takes up a fair amount of energy — depending on what you're doing, of course — and you will lose water quite quickly and so, drinking more is essential to compliment your new, healthy, active lifestyle.
Weight Loss After 50 for Males
In reality, the differences in losing weight for men and women in their 50s are few and far between. Having said that, men have fewer hormone changes as they age than women do, so annoyingly, men may find it easier to shift the fat.
Men should, much like women, boost their protein intake and make smart drink choices like water or herbal tea and such. The amount of protein is usually higher for men than women, however, but again, consult your physician beforehand.
Cleverly, some companies have devised a meal delivery program tailored specifically for men which provide weekly foods that are protein-rich and made to improve the health of the over 50s males. This service takes the hard work out of meal planning and many find it useful.
Ways to Increase Metabolism After 50
Previously, we spoke about some ways in which to help your metabolism as you age. In summary, you will need to:
- Raise protein intake
- Drink more water
- Start strength training
Those key points will be your best bet in improving your resting metabolic weight.
List of Tips to Lose Weight After 50
Finally, to conclude, following these short tips will mean you are well on your way to losing the unwanted weight and be at your prime condition on and after 50.
- Start a strength training regime
- Cut out sugars and processed foods
- Increase protein intake
- Consume healthy drinks like water and herbal tea
- Find a physical activity you enjoy
- Hire a personal trainer (if money allows)
- Always consult your doctor first