After the age of 30, our metabolism goes downhill. So, it is not possible to eat as much without increasing physical activity and not gain weight. But there are ways to manage your weight with a few simple changes in your lifestyle.
There are a lot of changes that a woman's body goes through around the age of 50, once menopause sets in, and it can make it harder to maintain a healthy weight or lose the excess body fat. There are many hormonal and metabolic changes that your body goes through around that time and when you add a sedentary lifestyle or inappropriate dietary choice to it, it can actually lead to increase in weight post 50.
“No matter what your metabolism is like in your 20s, you have probably been told that it’s all just downhill once you hit 30,” says Dr. Luiza Petre, a New York City-based weight loss and management specialist and assistant clinical professor of cardiology at the Mount Sinai School of Medicine, told Prevention.
The sedentary lifestyle may not be by choice if some people have ailments that stop them from strenuous activity. However, there are things that one can do which don't require heavy workout and only a few easy adjustments in your lifestyle can be enough.
If you want to continue losing weight in your 50s as well, here are some realistic tips to follow:
If you decide arbitrarily that you will lose 10 pounds in one month, it is not a healthy goal to focus on. “Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude,” says Dr. Petre. It would make more sense to break up that one big goal into smaller ones, for instance losing 1 pound a week. “Triumphs make your courage grow,” she adds. “Small achievements amount to large goals achieved.”
If you think that being in your 50s and having some joint pain means you can slow down, you're wrong. It is important to keep moving and pick up the kind of exercise you can continue for a long time. Whether you prefer swimming, walking, exercising on the elliptical machine or biking, take your pick. All of them are low-impact activities, Dr. Kristin Kirkpatrick told Today.com. Also, along with cardio focus on developing muscle mass.
Working out alone can get lonely sometimes and it is great to have someone who can keep us motivated. Find a friend, co-worker, or family member who will help you stick to your plan and you help them stick to theirs, says Healthline. In fact, there is research, Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance, which shows that attending a weight loss program with a friend can help you maintain the weight loss over a period of time. It can also improve commitment to the program and make it more enjoyable.
With age, the metabolic rate is also going down, which means that you burn 250 fewer calories each day. So, you can't eat like you did in your 40s without increasing the amount of exercise. If you do so, you will gain weight, Katie Ferraro, a dietitian and assistant clinical professor of nutrition at the University of California–San Francisco School of Nursing told Prevention. "To lose weight when you get older, you have to eat fewer calories," says Ferraro. Stock your fridge with fruits, vegetables, and lean proteins only.
No matter how many articles we read about diets, it can be hard to think of a variety in food along with weight loss, which is why speaking to a registered dietitian can help you. You would be able to lose body fat and not be in an overly restrictive diet. As a professional, they would also guide you in your journey. There is research, like Impact of Registered Dietitian Expertise in Health Guidance for Weight Loss, to prove that a dietitian gives better results and helps maintain the weight loss over a period of time.
Produce are packed with nutrients that are essential to your wellbeing. There are multiple studies that show that increasing vegetable and fruits intake helps lose weight. A review of 10 studies called The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies showed that increasing daily serving of vegetables was associated with a 0.14-inch (0.36-cm) waist circumference reduction in women. Another study, Fruit and vegetable intake and body adiposity among populations in Eastern Canada: the Atlantic Partnership for Tomorrow’s Health Study, observed 26,340 men and women between the age of 35–65 and found that consuming fruits and vegetables led to lower weight, reduced waist circumference, and less body fat.
Doctors have always recommended that an adult needs seven to eight hours of sleep, which is important to feel rested. Sleep also regulates hormones like leptin and ghrelin, which are associated with appetite. “This can trigger excessive hunger and lead to poor food choices and weight gain at any age,” Dr. Petre says.