Aging causes loss in lean body mass, or muscle, which is responsible for a declining metabolic rate. Because women tend to have less muscle mass, they also burn fewer calories per day than men. Additionally, since resting metabolism slows with age, older women can have a harder time losing weight. Losing weight after you turn 50 may be more challenging due to a slowing metabolism -- but it can be done with commitment.
Calorie Deficit
Losing weight, regardless of age or gender depends on creating a consistent negative calorie balance, with one pound of fat loss totaling a net deficit of 3,500 calories. Most weight loss programs for a 50-something or older participant aim for a 500 calorie deficit. This can be accomplished one of three ways. First, by reducing your caloric intake by 500 calories a day. Second, by increasing daily physical activity until calories burned is greater than calories consumed by 500 calories. Lastly and most commonly, decreasing caloric intake creating a 250 calorie deficit and increasing physical activity by 250 calories.
Cardiovascular Training
Cardiovascular training is important as it helps keep your heart healthy and burns lots of calories. According to the American College of Sports Medicine and the American Heart Association, healthy adults under age 65 should perform moderately intense cardio 30 minutes a day, five days a week -- or 20 minutes of vigorously intense cardio three times a week. With moderate intense being defined as hard enough to raise your heart rate and break a sweat while still carrying on a conversation. Keep in mind this recommendation is for the average healthy adult to maintain health and reduce risk for chronic disease. Depending on the amount of weight you wish to lose, it may take more than 30 minutes per day. Walking, swimming and the elliptical are all common forms of cardio for older women, especially those with joint or bone issues like arthritis and osteoporosis.
Weight Training
Weight training has numerous benefits for older adults -- including arthritis relief, strengthening of bones, improved sleep, healthy heart and proper weight management. A large part of metabolism is based on the amount of muscle mass you have. And since aging decreases lean body mass, lifting weights can help slow and even reverse this loss of muscle. In fact, strength training can increase metabolism by 15 percent, according to the Centers for Disease Control. Anyone new to weight training should start with lighter weights twice per week, training the whole body in each session. Machines are usually the easiest place to start as they usually have directions and pictures explaining how to use the equipment along with what muscles are being used.
Avoiding Plateau
This occurs when your body has adapted to the activities being performed -- and the body no longer requires a large amount of effort to complete the task. You can prevent this from happening. First, steadily increase the intensity of the exercises by adding resistance or speed. For resistance workouts, add no more than 5 percent to the weight and for lower body resistance workouts add no more than 10 percent to the weight lifted. For cardio, add 10 percent to your distance each session. As you lose weight, you will need to decrease caloric intake or face reaching a weight loss plateau. Recalculate your estimated caloric need every four to six weeks for optimal results.
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