Regardless of age and gender, losing weight has a standard requirement: You must burn more calories than you eat. As you get older, your metabolism slows down naturally and many people begin to gain weight. Men trying to lose weight after age 50 need to lower their caloric intake and offset the decreased metabolic rate by adding aerobic and strength-training exercises to their lifestyle.
Cutting Calories
When you eat as many calories as you use up, your weight will remain unchanged. You can upset this equilibrium by changing your eating pattern. You will need to give up 3,500 calories for every pound of fat you want to lose, which you may find less onerous if you spread it out over a week, giving up 500 calories per day.
The Right Food Choices
Low-fat or fat-free dairy products, lean meats, and poultry with the skin removed are good choices because fats are high in calories. Butter and margarine intake should be limited, as well as fried foods. You should also avoid foods with high sugar content, and these include jams and other sweet spreads, many baked goods, sugars, syrups, and fruit juices. In addition, you need to limit your alcohol consumption, as it will add to your daily calorie intake.
Fiber: How It Can Help
Fruits and vegetables are low in calories and have the added benefit of being bulky. This means they will keep you feeling full for longer and less likely to snack on high-calorie foods. Choose whole grain products and substitute beans and peas for meats in some of your meals. Beans and peas give you the fiber and nutrients without the fat.
Exercise and Weight Loss
The American College of Sports Medicine indicates that 30 minutes of moderate exercise five times per week is acceptable for a healthy adult under age 65 to stay healthy, but if you want to lose weight, you might have to persevere and put in 60 to 90 minutes per session. Lean muscle burns more calories, so as you exercise and build up your lean muscle mass, the decline in your metabolic rate will become less noticeable and your weight-loss goal more achievable.
Belly Fat and Age
A study done by Paul Williams at the Ernest Orlando Lawrence Berkeley National Laboratory at the University of California examined the body composition of 2,150 male runners over age 50. It was noted that the runners lost muscle mass gradually with age, but there was no corresponding decrease in waist size. The researchers concluded that your activity level has to increase as you age to prevent weight gain, especially around your middle. A male over age 50 can lose weight by decreasing caloric intake and increasing both aerobic and strength-training exercises.
References
- Centers for Disease Control and Prevention: Healthy Weight: It's Not a Diet, It's a Lifestyle
- Fitnessmagazine.com: How to Stop Metabolism Slow Down
- The American College of Sports Medicine: Physical Activity Guidelines
- Canada's Food Guide to Healthy Living: How to Lose Weight
- Ernest Orlando Lawrence Berkeley National Laboratory: Middle Age Weight Gain
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