How to Lose Weight in Your 50s and 60s

Introduction:

Weight gain, increase in fat percentage and loss of muscle mass are common signs at aging. This never means you need to give up and just wait until you gain weight.

Here are some tips that can really help you to lose weight after 50's.

1. Know your numbers. Your doctor may calculate your BMI and you might weight yourself on the scale at home, but there are other numbers that can affect the way you look as you age, like waist circumference and body fat percent.

Waist Circumference: Waist circumference may get bigger even you are not gaining weight. Hormonal changes may affect the way your body is carrying weight and may change its body composition. We tend to see women gaining their weight after menopause in their middle area or their belly due to hormonal changes.

”Body Fat Percentage: Your body composition is likely to change as you get older. Lower testosterone levels in both men and women cause a decrease in muscle mass as we age. So even if your weight stays the same you might feel and look more “fatty” if you’ve lost muscle and gained fat.

2. Evaluate your family health history. Family history is an important evaluation for person's health risk

3. Become your own personal health expert.

Once you know your health history then connect with your doctor to get personalized advice to improve your health and appearance. For example, if you found out that you have a family history of high blood pressure, find out how changes to your lifestyle can help you avoid medication in the future.

In many cases, maintaining a healthy weight can reduce or prevent disease.

Understanding the specific benefits of a healthy weight can serve as motivation to slim down.

4. Manage your eating habits.

You need to change your lifestyle and to choose whole food while avoiding simple carbs,sweets and high glycemic index food.

You need to increase fruits and vegetables consumption in addition to fiber.

5. Boost your daily activity level.

Dr. Comite says that even though hormones play a role in the aging process, lifestyle comes into play as well. You can burn more calories without exercise by increasing your non-exercise activity thermogenesis or NEAT. Simple daily chores and activities boost your NEAT and contribute to a healthier metabolism.

6. Evaluate your lifestyle and interests.

To lose the weight, you don't necessarily need to give up your hobbies, but you may want to make simple adjustments to change your energy balance.For example, if you like to travel, choose an active vacation instead of a food-centered cruise. If you like to cook, invest in a healthy cooking class. 

7. Watch your alcohol intake. Increased travel, eating in restaurants more often and entertaining with friends might mean that you drink alcohol more often. Calories from booze add up quickly. In addition, we don't always make the best food choices when we drink. Cut back on drinking or eliminate alcohol altogether to lose weight.

8. Balance your workouts. It’s great if you do any exercise on a daily basis. But as we age, a balanced workout program becomes more important. 

Strength Training: Do resistance or strength training exercises to build and maintain muscle and to keep your metabolism healthy. Studies have shown that resistance (strength) training has specific benefits for us as we age.

Aerobic training: Do cardiovascular activity on a regular basis to offset the decrease in metabolism that comes with age and to improve your heart health.

Flexibility training: Do stretching exercises to increase the range of motion in your joints. This helps your body stay limber and comfortable through activities of daily living.

9. Eat enough protein.

You need to get enough protein as 1.2-1.4 grams/kg/body weight in order to preserve muscle mass and to boost metabolism.

10. Do functional stability training. Nothing makes you look old faster than a hunched posture and a shuffle-style walk. Keep a strong, stable, youthful-looking body by adding functional training exercises to your daily routine.

Simple stability exercises take just minutes to perform but help to improve your balance, your posture and your appearance.

11. Stay connected with active friends. 

Social support is one of the best predictors of adherence to an exercise program. Meet new friends at the gym, connect with the community at church or organize a few neighbors for workouts or healthy recipe exchanges.

You dont need to do all changes throughout the month two-three changes are able to change your weight and your life too.

Be kind to yourself as you age and as your body changes, but don't throw in the towel just because you're getting older. Stay smart and stay active to keep your body strong and lean. 

Sources:

https://www.verywellfit.com/ways-to-lose-weight-in-your-50s-and-60s-3495425