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Best Weight Loss Plan For Over 50
Although losing weight can be difficult as you age, diet and lifestyle changes can help you lose weight at any age. Healthy habits like staying hydrated and practicing mindfulness can also aid weight loss after age 50.
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For many people, maintaining a healthy weight or losing excess fat becomes more difficult over time.
Unhealthy habits, a sedentary lifestyle, poor food choices and changes in metabolism can lead to weight gain after age 50 (
However, with a few simple steps, it is possible to lose weight at any age, regardless of physical ability or medical diagnosis.
Although aerobic exercise has received a lot of attention for weight loss, strength training is still important, especially for older adults.
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As we age, muscle mass decreases in a process called sarcopenia. This muscle loss begins around age 50 and slows your metabolism, leading to weight gain.
After age 50, muscle mass declines by approximately 1-2% per year, while muscle strength declines at a rate of 1.5-5% per year (
Therefore, increasing muscle activity in your daily routine is important to reduce age-related muscle loss and promote a healthy weight.
Strength training, such as weight training and weight lifting, can significantly improve muscle strength and increase muscle size and function (
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Additionally, strength training can help you lose weight by reducing body fat and increasing your metabolism, thus increasing the number of calories you burn throughout the day (
Introducing healthy eating patterns or exercise habits can be your challenge. Partnering with a friend, colleague, or family member can give you a better chance of sticking to your plan and achieving your health goals (
For example, research shows that people who participate in weight loss programs with friends are more likely to maintain weight loss over time (
Additionally, working out with friends can increase your commitment to your exercise program and make exercise more enjoyable.
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Burning more calories than you eat is the key to losing body fat. That’s why it’s important to be more active during the day when trying to lose weight.
For example, sitting at work for long periods of time can hinder your weight loss efforts. To combat this, you can be active at work by simply getting up from your desk and walking for five minutes every hour (
Research shows that tracking steps with a pedometer or Fitbit can aid weight loss by increasing activity and burning calories (
When using a pedometer or Fitbit, set realistic step goals based on your current activity level. Then gradually increase to 7,000 to 10,000 steps per day or more, depending on your overall health (
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Getting enough high-quality protein in your diet is important not only for losing weight, but also for halting or reversing age-related muscle loss (
After age 20, the number of calories burned at rest, or resting metabolic rate (RMR), decreases by 1-2% every decade.
However, eating protein-rich foods can help prevent and even prevent muscle loss. Many studies also show that adding protein to your diet can help you lose weight and keep it off long-term (
Additionally, research shows that older adults have higher protein needs than adults, making it more important to include protein-rich foods in meals and snacks (
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Consulting a registered dietitian can help you determine the best way to lose excess body fat without following an overly restrictive diet. Additionally, nutritionists can provide support and guidance throughout your weight loss journey.
Research shows that working with a nutritionist to lose weight can get better results than weight loss alone and can help you maintain weight loss long-term (
Many studies show that people who prepare and eat a lot at home tend to be healthier and weigh less than those who don’t (
Cooking at home gives you control over what is and isn’t included in your recipes. It also allows you to try unique and healthy ingredients that pique your interest.
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If you eat most of your meals out, start by cooking one or two meals at home each week and gradually increase this amount until you’re cooking at home more often than eating out.
Fruits and vegetables are full of nutrients that are important for health, and adding them to your diet is an easy, evidence-based way to lose weight.
For example, a review of 10 studies found that increasing daily vegetable intake was associated with a 0.36 cm (0.14 inch) reduction in waist circumference in women.
Another study of 26,340 men and women aged 35 to 65 showed that fruit and vegetable consumption is associated with lower body weight, smaller waist circumference and less body fat.
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Working with a personal trainer can be especially helpful for those who are new to physical activity and can teach proper exercise techniques to promote weight loss and avoid injury.
Additionally, a personal trainer can motivate you to exercise more by holding you accountable. They might improve your attitude towards exercise.
A 10-week study of 129 adults showed that 1 hour of individual training per week increased motivation to exercise and improved physical activity levels (
Frequent consumption of convenience foods, such as fast food, candy, and processed snacks, can lead to weight gain and hinder weight loss efforts (
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Convenience foods are often higher in calories but often contain important nutrients such as protein, fiber, vitamins and minerals. That’s why fast food and other processed foods are often called “empty calories.”
Cutting back on comfort foods and replacing them with nutritious meals and snacks is a smart way to lose weight.
Finding an exercise routine that you can maintain long-term can be difficult. That’s why it’s important to participate in activities you enjoy.
For example, if you like group activities, you could join a group sport like soccer or a running club so you can exercise regularly with others.
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If you still have trouble losing weight despite being active and eating a healthy diet, you may need to rule out conditions that could make weight loss difficult, such as hypothyroidism and polycystic ovary syndrome (PCOS).
Tell your doctor about your symptoms so he or she can decide the best testing options to rule out medical conditions that could cause difficulty losing weight.
One of the easiest ways to ensure your body gets the nutrients it needs to thrive is to eat a diet rich in whole foods.
Whole foods, including vegetables, fruits, nuts, seeds, poultry, fish, greens and whole grains, are rich in nutrients needed to maintain a healthy weight, such as fiber, protein and healthy fats.
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Whole-food diets, including plant-based diets and diets containing animal products, have been linked to weight loss in several studies.
Many studies show that eating fewer calories in the evening can help you maintain a healthy weight and lose excess fat (
A study of 1,245 people found that over six years, those who ate the most calories at dinner were more than twice as likely to be obese as those who ate the most calories before (
Additionally, people who eat a lot of calories at dinner are more likely to develop metabolic syndrome, a group of conditions that includes high blood sugar levels and excess abdominal fat. Metabolic syndrome increases the risk of heart disease, diabetes, and stroke (
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Eating most of your calories during breakfast and lunch, along with a light dinner, can be a good way to promote weight loss.
While weight is a good indicator of health, body composition (i.e. the percentage of body fat and lean mass) is also important.
Muscle mass is an important indicator of overall health, especially in older adults. Gaining muscle mass and losing excess fat should be your goal (
There are many ways to measure body fat percentage. However, simply measuring your waist, biceps, calves, chest and legs can help you determine whether you are losing fat and gaining muscle.
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Beverages such as sweetened coffee, soda, fruit juice, sports drinks and ready-to-eat smoothies are often high in calories and added sugars.
Drinking sugary drinks, especially those sweetened with high-fructose corn syrup, is closely linked to weight gain and conditions such as obesity, heart disease, diabetes and fatty liver disease.
Replacing sugary drinks with healthy drinks like water and herbal teas can help you lose weight and significantly reduce your risk.
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