Often times, an increase in body weight is evident as you get older. Even those who have never had weight problems may notice the appearance of the dreaded middle-aged spread. People over age 50 often have difficulties maintaining or losing weight. Making nutritious food choices, as well as increasing your level of activity, can help you stay lean and healthy as you age.
Metabolism
Metabolism refers to the rate at which your body burns calories. Your metabolism gradually slows every year beyond age 40, making it difficult to lose weight. Even though you may not eat more than you did as a younger adult, you are more likely to gain weight due to a slower metabolism. Many adults also become less active with age, which further decreases the amount of calories they require to maintain a healthy weight.
Weight Loss
In order to lose weight, you must burn more calories than you consume, regardless of your age. One lb. of body fat equals 3,500 calories. By cutting approximately 500 calories every day, you can expect to lose about 1 lb. of fat each week. Increasing your level of activities to burn an additional 500 calories every day can help you bump up your weight loss to approximately 2 lbs. a week. Losing excess weight can help those over age 50 reduce their risk of heart disease, diabetes, arthritis and high blood pressure.
Diet
Although your aging body may require fewer calories, Fitness.gov advises against letting your calorie consumption fall below 1,200 calories a day, unless your doctor advises it. Eat a variety of nutrient-dense foods from every food group. Consume four servings of vegetables and fruits, four servings of breads and cereals, two to four servings of dairy products and two servings of meat. Serving sizes vary, depending on the variety of food. Check food labels to determine correct serving sizes. Select fat-free dairy products, whole grains and lean meats. Eating fresh fruits and vegetables can increase your intake of fiber, helping you feel full and satisfied.
Exercise
While exercise plays an important role in metabolism, older individuals may experience health problems that can make exercising difficult. Talk to your doctor before you begin a new exercise routine or program. Your doctor may want to perform a treadmill test to check the health of your heart before giving you the OK to start exercising. Start gradually, especially if you're not accustomed to regular exercise. Build up to at least 20 to 30 minutes of exercise daily. In addition to helping you lose weight, regular exercise can help guard against muscle loss, a common occurrence in older individuals.
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