It is never easy to lose weight, but as you age, altering your diet and exercise habits can be even more challenging. Additionally, hormonal changes after 50 can make losing weight difficult, and you will likely notice a decrease in your muscle mass as well. But by following a healthy diet and staying physically active, you can lose excess weight. See your doctor before you start any weight-loss regimen.
Challenges
While your genes and family history can have an impact on your weight, lifestyle factors play a large role as well, particularly once you reach your 50's. The less active you are, the more likely you are to be overweight. You will also begin to lose muscle mass as you get older, and this lowers your metabolism, which decreases the amount of calories your body needs in a day. If you do not make adjustments to your diet and exercise routine, or both, you may begin to gain weight or find it difficult to lose.
Exercise
Healthy adults under the age of 65 should get 30 minutes worth of aerobic workouts most days of the week. This is the minimum recommended amount to maintain your health and lower your risk of developing certain diseases, and you may need to exercise more often to drop pounds. Perform a combination of cardio and strength-training exercises, as well as those that improve balance and flexibility like yoga or tai chi. Weight-bearing exercises like jogging and playing tennis will not only burn calories and build muscle mass, but they may also lower your risk of developing osteoporosis.
Diet
Visit a doctor or dietitian to assess the changes in your dietary needs after you reach 50. Once you know how many calories you should consume to lose weight, you will be better able to stick to a meal and snack plan to help you reach your goals. Do not cut out major food groups, however, and be sure that you are getting all of the vitamins and minerals your body needs. For example, vitamin D and calcium are essential for maintaining your bone health, as well as keeping your immune system functioning. Ask your doctor about supplements if you feel they are necessary.
Additional Considerations
Consider hiring a personal trainer if you have not exercised in a while or are afraid of becoming injured. Let her know about any health problems or conditions you have, as well as what your weight-loss goals are. If you find that you are unable to lose weight despite watching your diet and exercising regularly, consult your health care provider.
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