Is exercising enough for losing weight after 50? Well, read on. There’s plenty more to consdider…
Age might just be a number, and that number should not stop you from doing the things you did in your 30s. However, when it comes to trying to shed some excess weight, the fact that you are 50 might become more of a factor. Losing weight at this stage of life is a little bit more difficult because your metabolism is slower, you get tired more easily and food can begin to stick to your waistline. There is no need to start panicking because research has shown that it is absolutely possible to lose weight after the big 5-0, it just might take more time, patience, and effort.
Drink plenty of water
You have probably heard this phrase a million times… but the fact remains the same – water is the essence of life. For that reason, and innumerable others, drinking water can totally rejuvenate your organism, fight off various diseases and above all, help you lose weight. Drinking a minimum of eight glasses of water per day will even help your organs work better and you will certainly feel refreshed and energized. Water clears out the toxins from your system and regenerates your cells when you sweat after vigorous exercise.
The key to maintaining a healthy weight isn’t starving. To the contrary, it is by not skipping meals. There is no need to keep on any strict diets. Actually, restrictive dieting can be rather dangerous and have many consequences once you reach 50. You should have a regular breakfast, lunch, and dinner. You want to eat high quality foods and forego snacking on junk food between meals. By not skipping meals and eating regularly, you will boost your metabolism and your intake of necessary nutrients. This will provide your body with greater stamina, thus enabling you to exercise even harder. We lose more muscle mass as we age, causing our resting metabolism to decrease. That is why eating at regular intervals gives you more energy and the protein needed to maintain your muscle mass.
Focus on “good” foods
To lose weight after 50 your daily diet must be versatile and rich in proteins, fibers, vitamins, and minerals. Try to eat whole foods such as high fiber vegetables and fruit. Minimize your consumtion of saturated fats, avoid sugar and, above all, limit all kinds of processed foods. Your breakfast should contain a decent amount of protein to keep you going throughout the day. Clear junk food out your pantry and add ingredients that are rich in vitamin D and other health promoting foods.
Do more cardio
Before you head out to run a 5k race, you will want to consult with your physician about how far you can push your body with cardio exercise. One of the most beneficial and effective cardio workouts is cycling. It is easy on the joints and muscles, minimizes the risk of injuries and strains and you can undoubtedly lose weight. Treadmills, elliptical gliders, and other fancy machines are often expensive. So why spend millions of dollars when a good old bike can do it all? Cycling is an effective, cost effecient exercise that produces real results.
Incorporate weight training
Just because you are older doesn’t mean that you can’t lift weights. Believe it or not, there are many people who are able to lift weights and do high-impact training without any consequences well into their later years. Because you are likely to have 20% less muscle mass now that you are in your fifties, if you don’t pump iron, you could lose another 20% in the next few decades. And then you are more likely to gain extra pounds. The point is to have a well-structured, monitored and continual weight-training routine. Start with smaller weights and then gradually increase both the heaviness and the reps to avoid injury.
Get enough sleep
Experts say that getting at least 7 hours of sleep per night can do wonders. You will feel rested, less stressed, and give your brain a sense of fullness. That is right! When you get enough sleep you don’t feel so hungry and you don’t succumb to poor food choices. Furthermore, you will feel refreshed and ready to take on extra challenges… this includes lifting heavier weights!
Get regular check-ups
As we age our metabolism isn’t as vital as it used to be. Consequently, visiting doctors more often is important for maintaining a healthy weight loss. Due to the fact that many hormones, like testosterone and progesterone, tend to decrease with age, you should do a checkup and take appropriate steps to bring your hormonal levels back into balance. Balanced testosterone levels reduce glucose in the blood, thus enabling you to lose weight and shrink stubborn belly fat without a problem. What is more, if you have been doing some exercise for the joints, your doctor can prescribe the right medications and creams to alleviate sore muscles and joints.
A balanced diet, regular exercise, plenty of water and adequate sleep and are all ways to help you lose weight after 50. Only bear in mind, that you should always strive to be in some sort of motion, and you will maintain a steady and healthy weight.
This guest post was graciously provided by Audrey Taylor. Audrey put her career as a marketer researcher and social media manager on hold to become a full – time mommy to a cheerful two-year-old. Prior to this, she worked in marketing agencies across Australia and is eager to share her experiences. Twitter:https://twitter.com/theaudreyworld