Healthy weight loss is possible at any age. Adults age 50 and older may find weight loss to be more challenging than it was when they were younger, due to long-standing habits as well as a slowed metabolism. When designing a weight loss program, consider metabolic testing. This determines your resting metabolic rate, the number of calories your body burns while at rest. Consult your doctor before beginning any new diet or exercise routine.
Considerations
A successful program for long-term weight loss targets both nutrition and fitness, aspects important to healthy aging. Your physician may be able to recommend a nutrition plan and suggest dietary supplements for your new healthy lifestyle and can refer you to a dietitian if needed. If you join a gym or wellness center, consider a personal trainer specializing in fitness for adults over 50. She can help you design a fitness plan to minimize injury and maximize results.
Nutrition
Women over 50 who are not physically active need about 1,600 calories per day to maintain their current weight, while men need about 2,000. To lose weight, you need to create an overall calorie deficit. A balanced diet contains the smallest amount of food suggested for each group on the food pyramid. Your diet should include fiber from food sources such as fruits and vegetables, while avoiding excess sodium and empty calories from fats and sugars. Calcium and vitamin D are important for bone strength.
Cardio
Cardio is an important, fat-burning aspect of a fitness plan. During a cardio workout, you should reach your target heart rate, which is 50 to 85 percent of your maximum heart rate. According to the American Heart Association, the average maximum heart rate for a 50-year-old is 170 beats per minute, making your target heart rate zone 85 to 145 beats per minute. The Centers for Disease Control recommends at least 2 1/2 hours of moderate aerobic activity per week for adults up to age 64.
The key to long-term commitment is selecting activities that you find enjoyable. Many gyms and community centers offer classes designed for people over 50. The CDC recommends water-based exercise as a low-impact cardio activity. Other low-impact exercises include indoor cycling, biking and walking.
Strength Training
Strength training is an important part of weight loss, because muscle tissue burns more calories than fat tissue does. The CDC recommends that adults engage in muscle strengthening activities two or more days per week. These activities should work all major muscle groups, including arms, legs, abdomen, back and chest. Free weights, weight-lifting machines, resistance bands and yoga are all forms of strength training. Aim for 8 to 12 repetitions per activity, which counts as one set. Gradually add additional weight or resistance to your workout; stretch before and after workouts to avoid injury.
Benefits
The benefits of weight loss are numerous, particularly as you age. Fit adults are at a much lower risk than obese people for heart disease, high blood pressure, high cholesterol, certain types of cancer, osteoporosis, diabetes and stroke. Exercise and nutrition strengthen your bones, minimizing falls and injury. Physical health is also connected with mental health, alleviating symptoms of depression and potentially reducing your risk for Alzheimer’s.
References
- Health and Nutrition Tips: Metabolic Testing
- National Institute on Aging: Healthy Eating After 50
- American Heart Association: Target Heart Rates
- Centers for Disease Control: How Much Physical Activity Do Adults Need?
- Mayo Clinic: Metabolism and Weight Loss – How You Burn Calories
- Centers for Disease Control: Overweight and Obese – Health Consequences
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