Losing weight can be a challenge at any age--however, a few factors for those age 50 or older may make losing weight even more difficult, according to the Mayo Clinic. If you have been fighting the battle of the bulge unsuccessfully, changing your weight-loss strategy may help you to experience better success.
Weight Gain Factors
When you get older, your body's metabolic rate begins to slow. This means that your body does not expend as much energy--or calories from food--as it once did, according to the Diet Channel. While your appetite remains the same, your body cannot burn the same amount of calories. Declining hormones can also lead to less muscle mass, which burns more calories than fat. You also may find yourself less active as you age--due to work, family commitments or just a declining interest in activity--which can mean you burn less calories.
Recommended Activity
If you have neglected physical activity for some time, after age 50 is not the time to begin at full-force, according to Diets in Review. Your bones may not be as strong as they were in your 20s and 30s and your lungs and heart may not yet have the capacity to support vigorous exercise. Instead, you should gradually increase your physical activity through a combination of cardiovascular and resistance training. Walking, swimming, cycling or other activities are good methods of activity. Resistance activities such as lifting weights also can help to build bone mass, which can keep your bones strong as you age. If you have health concerns, talk with your doctor before beginning an exercise program to ensure you are performing activities safe for your condition and capacity.
Diet for Weight Loss
Because your metabolism has slowed somewhat, you should reduce your daily calorie intake somewhat. Do not consume less than 1,200 calories per day, however, according to The Diet Channel. Consuming less can actually cause your body to stop losing weight as a defense mechanism from not taking in enough calories. Help yourself to feel less deprived by breaking your meals into smaller, more frequent meals per day. Try eating five to six meals per day that consist of a lean protein source, fruits and vegetables.
Considerations
Other aging-related factors may also be standing in the way of your weight loss. One such example is lack of sleep, which is a common occurrence in post-menopausal women. People who do not sleep enough at night have been linked with weighing more than those who get enough sleep, according to Science Daily. While every person's sleep needs differ, you should awake feeling rested each day and not feel as if you are falling asleep throughout the day. Stress is another factor that can keep you from losing weight. Reduce stress through physical activity, meditation or other activities that help you to feel relaxed.
Warning
Weight gain after age 50 has been associated with an increased breast cancer risk for women who gain more than 20 lbs., according to the Mayo Clinic. Other aging- and weight-gain-related diseases include high cholesterol, hypertension and diabetes. For these reasons, maintaining a healthy weight at age 50 and beyond is important to ensuring your good health.
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