Trying to lose weight with age is never an easy task. Attempting to lose weight for people over 50 can present unique challenges compared to younger people, according to Eat This Not That.
“Losing weight following the age of 50 becomes more difficult because as we get older the metabolic rate slows due to muscle loss,” says Laurie Chung, a dietitian at Ohio State University Wexner Medical Center. Muscle mass lowers the metabolic rate. For women, losing weight following the age of 50 can also be difficult due to the hormonal changes that occur before and following menopause.”
This is an age when a person is “very busy with family, work and elderly parents,” Dr. Chong adds, noting that “all these things combined can lead to stress and poor sleep, which can lead to higher insulin levels (promoting fat storage) and cravings. Get in quick sources of energy (such as foods high in fat and sugar).
A person is also shifting to more unhealthy habits, because the time demands and stresses of daily life often mean that over 50s have a time problem, which means that exercise habits can wear off as well, in addition to having to eat more Restaurant meals, which are higher in calories than home-cooked meals. Dr. Chung says if a person is over 50 years old and seeks to lose weight, then there are seven tips that will help him achieve his goal, as follows:
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1. Exercising
“You can exercise using your body weight, resistance bands, or simple weights, to help reduce muscle loss and thus improve metabolism levels,” Chung says. According to the American Heart Association, adults should exercise at least twice a week.
2. Drink more water
Water is good for everything from skin to digestive health, says Bonnie Taub-Dix, a registered dietitian and author of Read It Before You Eat It – Taking You from Label to Table. Dr Boni adds: ‘Although it is said that a person needs 8 glasses of water a day, we all have different needs and your fluid needs may also depend on the weather (people need more in higher temperatures) and on the level of physical activity ( If a person sweats a lot, they need more water.) Watery foods such as soups, fruits and vegetables also help to feel full with very few calories.”
According to the Mayo Clinic, men should drink regarding 15.5 cups (3.7 liters) of fluids per day, and women should drink regarding 11.5 cups per day.
3. Cardio exercises
Cardio exercises are designed to move the body in such a way that the heart rate and breathing quicken in order to help the body get more oxygen during exercise. Dr. Chung says that regular cardio exercises not only keep the heart healthy, but also help increase metabolic rates with age.
Dr. Chung adds: “Cardiovascular exercises improve metabolism for some time following an exercise session. The duration of this increase can vary from a few hours to a few days, but in general the time period (for a positive effect) is longer for more exercises density”. According to the recommendations of the American Heart Association, adults should do 150 minutes of cardio exercise per week.
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4. Reduce added sugar
Eating sweets frequently can lead to extra kilos because “added sugar gives extra calories, but doesn’t contain nutrients.” “Many people enjoy eating sweets, but it’s very easy to overeat, so keep in mind that the appropriate limit for added sugar is no more than 25g per day for 2,000 calories,” Dr. Chung explains.
5. Mindful Eating
Dr. Taub-Dix says: “Paying attention to cues of hunger and fullness not only helps with weight gain, but more importantly, it can help a person become more aware of their physical and emotional need for food, and in the long run, this can help maintain a healthy weight. perfect weight.
Eating more mindfully also helps you enjoy meals while also benefiting from the benefit of regulating hunger cues as an important tool to aid weight loss.”
6. Sweetened drinks
“In an effort to reduce added sugar intake, avoiding sugary or sugar-sweetened beverages is a great starting point, as sugar is absorbed more quickly when in liquid form, causing a spike in insulin to keep insulin stable,” says Dr. Chung. “Blood sugar. When insulin is high, the body starts storing fat instead of using it for energy.”
7. Fiber intake
Eating more satiating foods can help you feel full for longer, which can prevent an overeating of unhealthy, high-calorie foods.
“Fiber comes from whole, unprocessed plant foods like beans, lentils, fruits, leafy green vegetables, whole grains, nuts and seeds,” Chung says.
Fiber-rich foods make you feel fuller for longer than other foods. And chewing these whole plant foods takes longer than eating processed foods. This extra time allows the brain to recognize feelings of fullness before overeating.”
