Losing weight is always a difficult endeavor, especially for aging individuals who may be battling lower levels of important fat-burning hormones, as well as slower metabolism. The body's metabolism naturally slows down with age, but you do not have to give up and let this prevent you from losing weight. Certain training and dietary strategies can elevate your metabolic rate and increase production of potent weight-loss hormones to help you safely lose weight after the age of 50.
Step 1
Eat more often. Aim for five or six smaller meals throughout the day, structured as three principal meals (breakfast, lunch and dinner) with two or three snacks in between them. "The Fat Burning Bible" recommends this strategy to men and women of all ages. However, it becomes increasingly important to take a metabolic approach to weight loss to counter age-related metabolic decline.
Step 2
Start resistance training. Do three full-body resistance-training workouts per week. Try working out each muscle group on Monday, Wednesday and Friday. Besides improving bone health, weight training builds lean muscle, which is metabolically active, burning calories even at rest. And because resistance workouts can burn fat for up to 48 hours, this every-other-day approach will keep your body burning fat all week long.
Step 3
Slow down. Do slow, controlled repetitions for at least one set of every exercise performed. For example, as you lower the weight, count out a six second cadence before lifting it again. According to the book "Xtreme Lean," this technique increases fat burning for up to 72 hours following your workout. It may also release more fat-burning growth hormone, which is a natural anti-aging and weight-loss aid.
Step 4
Do cardiovascular exercise. Follow your resistance training with 30 to 60 minutes of cardio. It need not be a high-intensity activity such as running or jogging. In fact, best-selling author Jeff Anderson recommends low-intensity cardio to burn fat and to avoid losing muscle. Examples of low-intensity cardio include walking on the treadmill, swimming or riding an exercise bike at a steady, comfortable pace.
Step 5
Eat the foods you love. At one meal per week, enjoy eating what you love. For example, treat yourself to ice cream, pizza or some birthday cake. Doing this every once in a while actually keeps your metabolic rate high and keeps it from lowering as a result of following a reduced-calorie diet.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
Member Comments