It's never easy to lose weight, but it can be especially intimidating when you're over 50. Changes in hormones, slower metabolism, and lifestyle changes often make it more challenging to lose weight as we age. But guess what, we have some good news for you! It is that with the right strategies, weight loss after 50 is not only possible but also healthy for your body and well-being.
In an exclusive interaction with the editorial team of Onlymyhealth, Pooja Singh, Dietician at ShardaCare, Health City - Noida, explained some simple steps to guide you on this journey. Here is what she shared with us.
1. Eat More Protein
As we age, muscle mass naturally declines, which slows down metabolism. Therefore, eating protein-rich foods helps preserve muscle and boosts metabolism. Include lean sources of protein like chicken, fish, eggs, tofu, legumes, and low-fat dairy in your meals. “Aim for 20-30 grams of protein per meal to support muscle health and satiety,” expert Pooja shared.
2. Hydrate
Dehydration is one of the common syndromes that tend to be found among the aged. It often manifests like hunger. Drinking sufficient water during the day keeps you hydrated while regulating appetite and supporting digestion. Take a glass of water first thing in the morning and carry a refillable bottle to remind you to take several sips.
Also Read: Indulge Guilt-Free with Makhana Kheer: A Healthy Dessert for Your Skin, Heart, and Digestion
3. Include Strength Training
While cardio is extremely important for heart health, strength training helps to optimise muscle mass and bone density. Lifting weights or doing bodyweight exercises two to three times a week could be your way to build muscle, burn fat, and improve strength in general. Expert Pooja suggested that it is all about consistency and proper form over intensity; don't worry much about weight.
4. Whole Foods Emphasis
Processed foods often contain hidden sugars, unhealthy fats, and extra calories. Always opt for whole, nutrient-dense foods like fruits, vegetables, whole grains, nuts, and seeds. These can provide essential nutrients, help maintain blood sugar balance, and increase your feeling of fullness.
5. Be Mindful of Portion Sizes
Portion control becomes more important as one ages because the metabolism slows down. Use smaller plates, measure your serving, and listen to how your body cues hunger. Mindful eating can certainly help avoid overeating and make meals more satisfying.
Also Read: Is It Good To Drink Raisin Water On An Empty Stomach? Expert Tells Benefits
6. Get Enough Sleep
Sleep plays a vital role in weight control. Poor sleep disrupts hunger and satiety hormones, making people feel hungrier and crave more. Seven to nine hours of quality sleep can be achieved through maintaining a consistent bedtime routine or creating a sleep-friendly environment.
7. Remain Active During the Whole Day
In addition to planned exercise, seek ways to be active throughout your day. Take the stairs, walk around the block, garden, or play with your grandchildren. Every little bit counts burns calories and contributes to fitness.
8. Stress Management
Chronic stress can cause people to gain weight around the middle region due to high cortisol levels. Take up activities that help to reduce your stress, such as yoga, meditation, deep breathing exercises, or other hobbies that give you pleasure. Stress reduction benefits your mental and physical health.
9. Consider Your Hormones
Hormonal changes, such as a decrease in oestrogen or testosterone, can impact the ability to manage weight after 50 years. If you suspect hormonal imbalances are interfering with your progress, consult a healthcare provider for advice and possible treatment options.
Bottomline
Losing weight after 50 can be a little bit of a change in routine, but it is possible if you stick to it and focus on healthy lifestyle choices. By following these simple steps in your daily life, you will enhance your overall health, boost your energy levels, and enjoy a better quality of life.