Age 50 introduces the body to a number of changes. This is especially true if you are a woman. The U.S. Department of Health and Human Services reports menopause often happens between the ages of 45 to 55 years old. Aging brings on a host of new issues whether you are a man or woman. Your heart becomes less efficient, and your bones lose density. Weight loss becomes more difficult. Muscles burn calories, but as you age, muscle mass decreases. Staying healthy over the age of 50 requires making changes in your diet and lifestyle that accommodates your changing body.
Step 1
Cut portions in half. The Mayo Clinic states that as you age, you need fewer calories. So if you continue to eat the same portions, you will not lose weight. In fact you will probably gain it. If you normally eat two cups of cereal for breakfast, cut back to one.
Step 2
Decrease your fat intake. Fat at any age is not good for your heart. As you get older, your heart struggles more and reducing fat becomes more important. Use healthy oils when cooking, such as olive or canola. Replace fried foods with grilled and add some leafy vegetables to your meals. Vary your diet and focus on fruits and vegetables. Try a salad before dinner with fat-free dressing or a side of spinach with your meat.
Step 3
Eat small meals. If you are used to three meals a day, try five tiny meals instead. This will reduce calories and help you focus on a healthy menu plan. It is easier to cook and design small meals. An afternoon snack counts as one meal and can be a handful of nuts.
Step 4
Exercise regularly. Focus on strength training to build muscle. Muscle is one sector your body will lose with age. This means you must work harder to keep muscle mass. The Mayo Clinic explains that strength training is the most important factor for maintaining health. You need muscle to burn fat.
Step 5
Use your lifestyle to incorporate aerobics. Ride a bike to the store or take a walk in the afternoon to get a break. Go dancing or do gardening. You can be active around the home in a variety of ways. Dedicate yourself to 30 minutes a day of activity.
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