For a lot of people, maintaining a healthy weight or losing a few pounds can become harder as they grow older. A sedentary lifestyle, unhealthy habits, or poor diet choices can contribute to significant weight gain after the age of 50.
But if you can make a few adjustments, it is possible to lose weight at any age- no matter your medical diagnosis or physical capabilities. Let’s take a look at all the different ways you can lose weight after 50.
1. Learn strength training
Cardio does get a lot of attention with regard to weight loss but you should not forget the importance of strength training. It is very helpful for older adults. With age, the muscle mass will decline in a process known as sarcopenia and this loss usually begins around 50. It can slow down the metabolism and will lead to weight gain.
Each year, the muscle mass will decrease by about 2% and muscle strength will decrease by 5%. This is why adding muscle-building exercises to the routine can make a lot of difference. It will promote healthy body weight and improve muscle strength.
2. Move more
If you want to lose extra body fat, burning more calories than you take in is important. This is why it helps to remain active throughout the day. Sitting at your desk for long hours can impede all the efforts you put in for weight loss.
Hence, you need to become more active during the day. Get up from your desk and take a walk every hour. Set realistic goals and start slow. This will keep you motivated and you will keep going for a longer period.
3. Get checked with a healthcare provider
For those who struggle to lose weight even after following a healthy diet or exercising, you need to look for other conditions that can make it hard to lose weight, like polycystic ovarian syndrome or hypothyroidism.
If you have family members with this condition, there are higher chances of you having it too. Speak to the healthcare provider about the symptoms so that they can pick the right testing protocol and identify the reason behind your weight loss.
4. Use the right supplements
A lot of adults over the age of 50 use supplements to get the energy to reach their goals. With age, the ability to absorb nutrients will decline and it will lead to an increase in the risk of deficiencies. Individuals above the age of 50 often have a deficiency in Vitamin B12 and folate, which are essential for energy production.
Besides sticking to ozempic weight loss, you can choose the right supplements to achieve your goals. The deficiencies in vitamins like B12 could negatively impact your mood and cause fatigue. Hence, it is a good idea to take high-quality Vitamin B complex to reduce the risk of deficiency.
5. Increase your protein consumption
It is important to get high-quality protein in the diet for your weight loss. Besides that, it also helps stop or reverse the muscle loss associated with your age. Each decade after you turn 20, the calories you burn at rest will decrease by 2%. Eating a protein-rich diet can prevent muscle loss and help lose weight. That said, research shows that older adults have high protein needs than young adults, making it more important to add a protein-rich diet to your routine.
6. Engage in your favorite activity
You might find it hard to pick an exercise routine that you can follow in the long term which is why it helps to engage in the activities you enjoy. If you enjoy group activities, you can consider signing up for a group activity like a running club or soccer. If you enjoy solo activities, consider swimming, walking, or biking.
7. Understand your body composition
Your body weight is an ideal indicator of your health but the body composition, meaning the percentage of fat-free and fat mass in the body is equally important. Muscle mass can help measure your overall health and your goal should be packing more muscle and reducing the excess fat. You can find several ways to measure the body fat percentage but measuring the waist, chest, calves, thighs, and biceps can help decide if you are gaining muscle or losing fat.
You might find it difficult to lose weight with age but there are effective strategies that can help you achieve and also maintain a healthy body weight even after turning 50. Consider the tips listed here and before you know it, losing weight will seem like an easy task. Take one day at a time and if you remain consistent and committed, you will certainly see results. Losing weight is not as difficult as most people think.