Effective ways to lose weight after 50
How to lose weight after 50? As rapid weight gain problems are common for the people who are above 50, so let’s see how this problem can be sorted out.
Hitting the mark of half-century is always special and magical, isn’t it? Whether it comes on the cricket ground or in terms of years in your life.
When you turn 50, people say you have become old and tiresome, as you just wait to get retire and life becomes boring and unappealing.
Some people say, there is a change in the attitude as well, as you become more mature in terms of life experiences and also become judgemental.
When I was going through a market, a t-shirt of a man in his middle 50’s was showing, “I am not 50, rather I am 22 with 28 years of experience with me”, he nailed it totally isn’t it?
With other changes, our body also experiences certain changes, which can become serious if not taken care of and dealt with proper attention and care.
And one of the most important changes that the people in their 50’s experience are weight gain and this has become a serious issue for them, so how do they lose weight after 50?
Obesity and weight gain problems after 50
It is very common for the people in this age group to gain weight and become obese; especially the gains are visible around the midsection of the body but the main challenge comes when told to lose weight after 50.
There are many reasons that support the fact that why people after the age group of 50 they gain weight rapidly.
Hence, some of the appropriate reasons that why people gain weight after 50 are as follows:
Slow metabolism rate-
It’s obvious and also natural in this age group that your metabolism rate will go slow, so it’s easy to gain than to lose weight after 50.
And we have also seen and heard that the old age people they can’t eat everything as there is a problem with digestion.
And that is all due to slow metabolic rate, as the body burns only a few amounts of calories on the daily basis than it use to when you were young.
And with the result, the things you eat gets accumulated in your system and becomes fat and you start to gain weight with time.
It also affects the muscle mass of your body as it decreases as you get older.
Depletion of testosterone level-
Testosterone is a hormone in the body which is responsible for the muscle growth as it boosts the growth of muscles.
And the depletion in the level of testosterone is common in this age and considered to be normal, and because of that, there is a loss of muscles.
The lack of testosterone hormone in the body can also cause fatigue and unhealthy weight gain.
After the age of 50, eating anything can lead you to gain a huge amount of weight as we need to lose weight after 50 for a better living.
People coming in this age group should take a good care of their diet than the younger lots.
The diet they use to follow can lead them to rapid weight gain, so they need to be very cautious in selecting your diet to lose weight after 50.
One of the main factors of gaining weight is consumption of alcohol in this age, especially consumption of beer.
We need to restrict ourselves in low-calorie diet and stop the consumptions of alcohol fully.
Consumption of whole milk can also lead you to gain in massive weight for the people after the age of 50.
As, at this age, the metabolism goes slow and also there is a loss of testosterone hormone and this can make you feel very tired.
And because of that, the people after 50 don’t tend to work longer as they get exhausted easily.
One of the greatest reasons that they tend to put on weight after 50 is that they stop working out and also stop doing regular physical activities.
And this immobility leads to severe weight gain.
How to lose weight after 50
Losing weight at any age requires two things, a well-planned diet and regular exercises that will keep you strong and fit.
And the same thing goes with the people who have crossed the magical number of 50, as to lose weight after 50 is much more important as they need to stick to a specific diet plan and some regular exercises.
As you need to eat smart to lose weight after 50, with some smart planning too, to get yourself going in the long run of healthy life in old age as well.
Now, here are the some of the tips that can help you to lose some weight after the age of 50, which are as follows:
Understand your calorie intake if you want to lose weight after 50-
As your digestive system is not good as before as it used to be, it can’t digest everything like it uses to do earlier.
And for an inactive man, the body requires around 1700 calories to run per day, for a moderately active man it requires around 1800 to 1900 calories.
And if you are leading an active lifestyle then the calories intake goes high to 2000 to 2300 to keep your body healthy and going.
So, you need to be very careful in this time of life if you want to lose weight after 50, as if you are living an inactive life then you can’t afford to eat more calories as it will lead you to weight gain.
And also you need to visit your physicians on the daily basis for regular health checkups.
Consumption of calcium-
With the increase in the age, the bones of your body start to become brittle.
And according to the experts, they always suggest that to go for calcium-rich food to keep your bones strong.
You need to consume more amount of vitamin D in your diet to keep your bones strong.
As in this age with them, every increase in your weight the bones of your body starts to feel the pressure as they are weak too.
And with time they start to get deformed and the whole of your bony structure gets affected by it.
And for that, you need to be very careful while consuming the milk and milk product for calcium as the excess of consumption can again lead to weight gain.
Include protein in your diet to lose weight after 50-
Instead of adding some tasty fats and carbs go for the consumption of protein in your daily diet.
You need to add around 5 to 7 ounces of protein each day after the age of 50, as this amount of protein is needed to regulate the normal body functions and to lose weight after 50.
Try to consume protein in your breakfast daily, the likes of soybeans, sprouts, non-fat yogurt, kidney beans, organic eggs, nuts and even salmon can be taken for high protein to lose weight after 50.
As protein is very much needed to build lean muscles, important for the skin and blood and also helps in maintaining the healthy body weight.
Some of the good sources of protein that can be added to the diet to lose weight after 50 are as follows:
- Chicken breasts
- Protein bars
Eat more frequently to lose weight after 50-
If you want to lose weight after 50 then one thing you must follow that is dividing meals into smaller meals.
But to lose weight after 50 and not to gain any more of it you need to act smart and for that just divide your meals form 3 meals per day to 5-6 meals per day.
Break it down to the smaller content of food in each of the meals you are going to take in a whole day.
Just divide the time and in some regular intervals of like 2 hours, eat a small meal of good food which is low in calories that will help you to lose weight after 50.
And this will help you to boost up your metabolism and your food will get easily digested and there will be calorie burn and you won’t gain weight.
Do not forget to include fruits in your small diet, especially the fibrous and watery fruits.
Have some limitation while eating-
You need to limit, some of the food content you are taking at this very tender age.
Some of the things that you have to get rid of from your diet are salt, sugar, and flour if you want to lose weight after 50.
As it is a well-known fact that eating and consuming fat doesn’t make you fat but eating sugar does.
So, if you want to lose weight then you must cut off all the sugary and salty substances from your regular diet.
The studies have proved that the chemical process which goes on in your brain when you consume alcohol is same as when you take sugar.
Refined sugar is addictive and does no good to the body and so does the salt and white flour that we eat in our food.
As these food doesn’t help you in any sense but they contribute to multiple types of health problems.
So, better you need to chop them off totally from your diet if you want to lose weight after 50.
Increase the intake of antioxidants-
One of the main food items that you need to add in your diet is the antioxidants if you want to lose weight after 50.
Antioxidants foods are one the best foods if you are looking for some serious weight loss after you cross 50.
As these natural antioxidants fight dangerous free radicals present in your body as and promote weight loss at greater scale.
Raw foods, fruits and some of the vegetables are rich in natural antioxidant which boosts up the weight loss process.
Kale, banana, apples, romaine lettuce, dark green leafy vegetables are the most advisable antioxidants to lose weight after 50.
Add fibers to your diet-
It is said that after a person crosses the 50 years of age, he suffers mostly the digestive problems.
And because of that, the digestion becomes very much poor, hence, the calorie you eat doesn’t get burned and starts to accumulate.
That results in abnormal weight gain and this is the main reason that most of the people who have crossed the age of 50 are obese.
And to lose weight after 50 add some good amount of fibrous food in your diet as fibers improve the digestion rate and process food properly.
It also helps in flushing down the dangerous toxins and other unwanted unhealthy chemicals which leads to maintaining a desirable body weight.
Whole grains, fruits, vegetables, oats, berries, beans, nuts, cucumbers, and lentils are the some of the good sources of fibers to lose weight after 50.
Try to eat raw food-
This can be one of the toughest jobs to do, eating all the food items raw to lose weight after 50.
As you have spent almost half of your life in eating processed foodstuffs which were full of spices, nicely cooked and baked.
But, at this point of time if you want to lose weight after 50 then you have to leave all such processed food items.
As the processed food items contain mainly of oil, cholesterol and also unhealthy fats which can lead you to gain weight.
So, you need to start eating the raw food item or you can eat boil foods too, as boil food items are also free from such bad things that will affect you adversely.
The raw fruits deliver enzymes that are important for your metabolism and other physiological aspects of your body.
Make sure you consume enough vitamins-
A good planed unprocessed raw diet with fruits and vegetables, in it, can surely give you all the required vitamins.
According to a study in 2008, the adults who got past the age of 50 they lack in many of the useful vitamins.
Calcium, vitamin B12, and Vitamin D are such types of vitamins that are required at this age.
We need to maintain the minimum level of the requirements of all such vitamins as this also helps in maintaining the healthy body weight.
We need to go for a regular medical check-up; as lack of these vitamins can lower your shield and can make you prone to diseases.
And in this age, with the every onset of disease you are likely to gain weight as the disease will make you inactive.
So, if not directly then indirectly it helps you to maintain a healthy weight as well and also to lose weight after 50.
Drink enough of water to lose weight after 50-
Keeping yourself hydrated all the time is one of the best possible ways to keep your weight in check after you cross 50.
Now, as you are older, so your doctor or physician must have told you the importance of drinking plenty of water daily.
By drinking enough of water keeps your organs intact and also helps in digestion of food at greater scale.
If you will remain dehydrated after the age of 50, you may start experiencing throbbing migraines.
As you will feel that you don’t have enough energy to do any of the physical activity, and with the result, you will end up in gaining weight instead of losing it.
So, to avoid this consequence you need to drink more and more water otherwise your liver will face a very hard time to get rid of fats all alone.
Note: The work of your liver is to get rid of the excess fat and to burn them all, but if you will drink alcohol then instead to burning fat liver will focus on flushing it away.
Hence, you will end up becoming fatter, so stop consuming alcohol after 50.
Start lifting and exercising to lose weight after 50-
One of the best ways to lose weight after you hit 50 is to keep on exercising also start hitting the gym again.
Having a good diet is other thing and indulging and shaping the body is altogether another thing.
Sweating in the gym will keep you in shape and also helps you to burn fat easily and quickly too.
In your early days don’t go for lifting big just look for toning up your body with lightest of weight, as with time it will increase your strength too.
If not with the free weights go for the whole body workouts with your own body weight only that will also do the trick for you.
Yoga for weight loss-
Yoga is one of the ancient forms of weight loss, practiced all over the world since ages, the best thing about yoga is, it can be practiced by any of the age group of the people.
For the people after 50, yoga is considered to be one of the best weight loss techniques preferred by the people across the globe.
As there can be some of the limitations for people while going to the gym and doing physical exercises, and for them, yoga is the best option to go for.
For the people above 50, yogic exercises and asanas are a best suitable way to reduce their weight and also to strengthen the muscles.
Stretching and taking some of the deep breaths can help you immensely in reducing stress hormones that contribute to belly fats.
Not only it helps in reducing fat but also improves the flexibility and helps you to maintain a good posture and youthful appearance.
Going for Zumba to lose weight after 50-
Zumba can be the key to the weight loss after you hit 50, as it is one of the trendy practices and in the same time effective too.
If you don’t want to gym, its fine, if you don’t like to workout it is totally fine, but one thing I am sure of practicing Zumba you will surely like.
In 40 minutes of Zumba class, a person burns around 370 calories, which is a bit more than 9 calorie per minute.
And that rate is equivalent to cycling at the speed of 15 miles per hour for the same amount of time.
Zumba is all about moving and dancing your steps to the rhythm of some beats, one of the best means of cardio in today’s date.
And the best thing about Zumba is it can be practiced by all the people irrespective of their age category.
Swimming is one of the best cardio exercises that are being done by the people of all age group.
Especially for the people after the age of 50, I don’t think they will get more appropriate way to lose weight.
Swimming burns down the calories and helps you to lose weight than any other way to lose weight.
Not only it helps in losing weight but it also has many cardiovascular benefits especially for the older peoples after the age of 50.
Swimming involves the most the muscles of the body at once that is why it is known as the best total body workout.
It makes your lungs and heart stronger along with some other benefits like keeping the heart rate and blood pressure low.
With regular swimming sessions in your schedule, you will surely burn more calories and shed weight even after 50.
It has other health benefits like, reduces the chance of chronic illness like type-2 diabetes and heart stroke.
Cycling to lose weight after 50-
Just like swimming, cycling is also one of the best types of aerobic exercises practiced by people.
One of the most advisable ways to walk by the physicians and the doctors if one is willing to lose weight after 50.
One of the advantages of aerobic exercises is, they burn calories and they are the key to lose weight at any age group.
People always think that if their belly is going out of the axis then maybe they can get some specific exercises to reduce their belly only.
But they are wrong as there is no such thing possible in reality, what you need to do is go for heart-rate-raising exercises such as cycling.
That will help the person to lose weight from all over the body part and it will help them to reduce their total body mass.
The basics calculations are always simple, to lose weight you need to consume less and spend more calories and for both the things the ways are mentioned above.
Weighing much after the age of 50 is not at all a good sign for health, you must always try to be healthy and for that, you need to lose some serious weight after 50.
Hence, these were the some of the above-mentioned ways used to lose weight in a natural and healthy way. You can also add green tea and Patanjali weight loss products in your diet to lose weight after 50.
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