Science-backed tips for losing weight after 50
Try strength training.
By age 50, many adults have lost a significant amount (about 10%) of their muscle mass. This loss of muscle mass, known as sarcopenia, can lead to a slower metabolism and decreased mobility, making weight loss more difficult. good news? Adding strength training to your exercise routine can counteract this decline and help maintain and build stronger muscles as you age.
While strength training can seem intimidating, many exercises are easy to learn and perform at home. Some examples of strength training include squats, yoga, push-ups, and weightlifting.
Eat more protein.
Building muscle mass requires adequate protein intake. Protein helps your body build and repair muscle—it also regulates blood sugar levels, balances your appetite and promotes healthy brain function.
According to the National Academy of Medicine, the recommended dietary allowance for protein is 0.36 grams per pound of body weight per day, or 54 grams for a 150-pound person. That said, older adults may need twice that amount to meet their needs.
Healthy sources of protein include lean meats, poultry, fish, eggs, dairy products, nuts, seeds, beans, lentils and legumes.
Consider taking a group exercise class.
Trying to start one's health journey can be challenging. If you're having trouble exercising regularly, consider taking a group exercise class or pairing up with a friend or family member. Working with a trainer can also help you stay on track by providing accountability and encouragement.
Find more excuses to move.
If you lead a sedentary lifestyle, you need to take extra steps to stay active throughout the day. This can be as simple as getting up from your desk every hour and taking a five-minute walk or stretching.
You can also take the stairs instead of the elevator, park farther from the front door, or walk during your lunch break. Getting your heart pumping can help you maintain a healthy weight and reduce your risk of heart disease and other health problems.
Pro tip: Investing in a fitness tracker or pedometer can help you track your physical activity levels and encourage you to reach your fitness goals.
Drink more water.
Soda, juice, and sports drinks may taste good, but these sugary drinks can have serious consequences for your health. These drinks can lead to weight gain and increase the risk of type 2 diabetes, heart disease and fatty liver disease.
According to the American Heart Association, the amount of water a person should drink can vary. Your urine can often tell if you're drinking enough water. If the weather is overcast and cloudy, you may become dehydrated.
The National Council on Aging recommends drinking the equivalent of one-third of your body weight in ounces of water each day. In other words, if you weigh 150 pounds, that's the equivalent of 50 ounces of water.
While losing weight may not be easy, there are many things you can do to improve your health and well-being. Making small changes to your diet and lifestyle can lead to long-term weight loss success. These tips can give you the tools you need to reach your goals and get going!
Active Aging Series is brought to you in our partners Cambrian Homecare. For 27 years, Cambrian Homecare has been helping individuals maintain independence in the home. A flexible experience you can count on when the best place is at home.