20 ways to lose weight after 50:( Part one)

The 20 Best Ways to Lose Weight After 50

For many people, maintaining a healthy weight or losing excess body fat can become harder as the years go by.

Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50.

However, with a few simple adjustments, you can lose weight at any age — regardless of your physical capabilities or medical diagnoses.

Here are the 20 best ways to lose weight after 50.

1. Learn to enjoy strength training

Strength training is really important for older adults.

As you age your muscle mass decline and this process called sarcopenia. The muscle loss begins around 50 and resulted in a slow metabolism.

Muscle mass decrease by about 1-2% per year.

It is important to add strength training to your daily routine in order to prevent muscle mass loss. For example, you may do weight-lifting which improve both muscle strength and size and function. Moreover, strength training helps you in losing fat and boosting metabolic rate.

2. Team up

Adapting a new healthy eating pattern and exercise routine can be challenging if done alone so it is recommended to pair your healthy habits with your friends or a family member.

According to studies, people who join weight loss program are more able to maintain their weights than thos who dont!!

3. Sit less and move more

In order to lose weight and fat you need to burn more calories, this does not occur if you are always sitting on your desk. Even you have a busy schedule, you can move around and have a walk of 5 minutes.

4. Bump up your protein intake

You need to get enough protein to prevent muscle mass loss and to support organs and tissues. Your resting metabolic rate decreases by 1-2% aeach decade after you turn 20.

It is important to add protein to your meals and snack. Do not forget to add variety of food.

5. Talk to a dietitian

In order to lose weight you need to consult a dietitian who is able to find the appropriate diet plan and can track your weight loss journey.

6. Cook more at home

According to many studies, cooking at home may result in a better weight loss result. This is due to the fact that we can really control portion size and we can choose healthy ingredients.

If you eat most meals out of the house, start by cooking one or two meals per week at home, then gradually increase this number until you’re cooking at home more than you eat out.

7. Eat more produce

You need to consume variety of fruits and vegetables as they are loaded with vitamins, minerals and anioxidants. In addition, they are key part of a well-balanced diet.

8. Hire a personal trainer

Working with a personal trainer can especially benefit those who are new to working out by teaching you the correct way to exercise to promote weight loss and avoiding injury.

Plus, personal trainers can motivate you to work out more by keeping you accountable. They may even improve your attitude about exercising.

9. Rely less on convenience foods

Convenience food like fats food are linked to weight gain. They are high in calories, fat, salt and low in protein, fiber and nutrients.

Cutting back on convenience foods and replacing them with nutritious meals and snacks that revolve around nutrient-dense whole foods is a smart way to lose weight.

10. Find an activity that you love

Finding an exercise routine that you can maintain long term can be difficult. This is why it’s important to engage in activities that you enjoy.

For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others on a regular basis.

If solo activities are more your style, try biking, walking, hiking, or swimming on your own.

Sources:

https://www.healthline.com/nutrition/how-to-lose-weight-after-50

https://nuts.com/healthy-eating/weight-loss-aging