20 ways to lose weight after 50: Part two
- Dietitian.Lauren Hmede
- May 15, 2019
- 2 min read
11. Get checked by a healthcare provider
If you are following a healthy eating plan in addition to approriate exercise and still not losing weight then you need to consult your healthcare provider.
This may be linked to other conditions like hypothyroidism and PCOS.
12. Eat a whole-foods-based diet
You need to consume whole food including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.
13. Eat less at night
It is important to divide your calories intake throughout the day in such a way you have a heavy breakfast, modertae lunch and light dinner.
According to many studies late night eating has been linked to metabolic syndrome.
14. Focus on body composition
Weight loss is measured by how many pounds you have lost on the scale but what is really important is your body composition. It is important and especially for older adults to preserve their muscle mass while losing only body fat.
15. Hydrate the healthy way
You need to choose your drinks wisely because carbonated beverages are only loaded with extra calories and unwanted sugar.
Replace them with water and some tea.
16. Choose the right supplements
As you grow older, your body becomes less able to absorb nutrients and may have deficiency of vitamin B12 and B9.
Deficiencies in B vitamins like B12 can negatively impact your mood, cause fatigue, and hinder weight loss.
For this reason, it’s a good idea for those over 50 to take a high-quality B-complex vitamin to help decrease the risk of deficiency.
17. Limit added sugars
Limiting foods high in added sugar, including sweetened beverages, candy, cakes, cookies, ice cream, sweetened yogurts, and sugary cereals, is critical for weight loss at any age .
Because sugar is added to so many foods, including items that you wouldn’t expect like tomato sauce, salad dressing, and bread, reading label is the best way to determine if an item contains added sugar.
Look for “added sugars” on the nutrition facts label or search the ingredient list for common sweeteners such as cane sugar, high-fructose corn syrup, and agave.
18. Improve your sleep quality
It is important to get enough sleep for weight loss strategy and for healthy body. You need to have 7-9 hours of sleep daily. Avoid artifical lights and the use of the phone at bedtime.
19. Try out intermittent fasting
You may try intermittent fastingwhen you can eat only at certain interval. A common type is 16/8 when you eat for only 8 hours and you fast for 16 hours.
What’s more, some test-tube and animal studies suggest that intermittent fasting may benefit older adults by increasing longevity, slowing cell decline, and preventing age-related changes to mitochondria, the energy-producing parts of your cells.
20. Be more mindful
Mindful eating involves paying more attention to your food and eating patterns. It gives you a better understanding of your hunger and fullness cues, as well as how food impacts your mood and well-being.
There are no specific rules to mindful eating, but eating slowly, paying attention to the aroma and flavor of each bite of food, and keeping track of how you feel during your meals are simple ways to introduce mindful eating to your life.
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