Losing weight gets more difficult as you age. Inactivity, eating high-calorie foods and hormone changes are to blame for weight gain as you age. However, if you want to lose weight at age 52, it's possible with a few lifestyle changes. Evaluating your calorie needs and scheduling regular workout sessions will help you meet your goals.
Calorie Recommendations
As you age, your body needs fewer daily calories. If you don't make adjustments, you will consume too many calories, resulting in stored fat. Females need fewer calories than men. At age 52, women who get moderate activity need 1,800 calories. A man the same age needs 2,300 to 2,400 calories, according to the American Heart Association. Discuss a healthy calorie range with your doctor.
Portion Control
Help control calorie consumption by paying closer attention to portions. If you aren't paying attention, it's possible to consume double or even triple what you think you're eating. Measuring out food is an option. However, if you don't have the time to pre-measure food, use visual cues to keep portions in check. For example, a teaspoon is about the size of your thumb tip. A ½ cup of cooked pasta is about the size of an ice cream scoop. An ounce of cheese is about the size of your thumb.
Cardio Activity
Physical activity doesn't just assist with weight loss. It also prevents many of the health concerns that occur with aging, according to the Centers for Disease Control and Prevention. Aim to complete at least two hours and 30 minutes of cardio activity weekly, moderate intensity. Examples of moderate activity including water aerobics or walking your family dog. As this type of activity becomes less challenging, increase calorie burning with vigorous intensity activity, such as jogging. You only need one hour and 15 minutes of vigeorous activity weekly.
Strength Training
During the aging process, muscle is replaced with fat. You need at least two days of strength training weekly for weight loss and to reduce muscle mass loss. Aim to target your major muscle groups, such as the arms, legs, and back, chest and core muscles. Lifting weights or working with resistance bands can help you accomplish this. Activities such as yoga and heavy gardening also build stronger muscles, according to the Centers for Disease Control and Prevention.
References
- Centers for Disease Control and Prevention; How much physical activity do older adults need; March 2011
- American Dietetic Association; Portion Control Tips; Andrea Giancoli MPH, RD; April 2010
- American Heart Association; Know How Many Calories you should eat
- MedlinePlus; Tips for losing weight; October 2009
- MayoClinic.com; Food Pyramids: Explore these healthy diet options; June 2010
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