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• Junk foods
• Food addiction
• Some medications among other factors
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Why People Gain Weight After 50
• Reduced Metabolism
• Letting Pain and Aches Hold You Back
Most people above 50 years tend to wake up with aches throughout their bodies, especially their lower backs. Sometimes you might even experience stiff neck without warning. Due to this pain, your body will urge you to rest. Because of being inactive, you will, therefore, gain weight.
• Does It Feel Like You’re Losing Your Muscles?
• Sleep Is More Important Than Ever
Why Is It Hard To Lose Weight After 50 in Women?
It’s common knowledge that Women have slower metabolism compared to men, especially over the age of 50. As women age, they lose muscle mass which can add to the slow metabolism.
We tend to reduce our activities, so we burn fewer calories which leads to weight gain. Between the age of 40-50, many women notice significant weight gain. Hormones fluctuate during menopause affecting metabolism in our bodies. The levels of estrogen and testosterone also reduce reducing the rates of metabolism.
Here are several tips for women after 50
• Take care of your brain health. As we grow old, we tend to become forgetful. You should exercise your brain like you exercise your body by doing things such as reading regularly, playing crossword puzzles, doing math-related exercises, among others. Keeping your brain healthy contributes to your overall health as well.
• Take some dietary supplements. Dietary supplements help in reducing nutrient deficiency. This improves the functioning of your brain, boosts your mental health as well as reducing chronic illnesses. There are many dietary supplements in the market nowadays. It is therefore essential that you consult your doctor so they will guide you through.
• Get enough sleep. Sleep is crucial, especially for women who are above 50 years. Enough sleep ensures the hormones that control your appetite are working properly. However, enough sleep also provides you with the energy that will help you in staying active the whole day.
Obesity and Sleep Apnea go hand in hand, unfortunately. When you are obese, you can develop sleep apnea which in turn makes it even more difficult to lose weight.
• Go for a Hormone checkup. You should ensure your hormones are working as required. Consult your doctor if at all your hormones levels are low, so they will recommend therapy for replacing them or supplements you can take.
Why Is It Hard To Lose Weight After 50 in Men?
Men lose muscle mass and metabolism as they grow old just like Women. However, they do not seem to have similar hormonal changes as women. During menopause, one may experience gain in weight in the midsection because of lack of estrogen. The abdominal fat can result in some serious health conditions such as a stroke and heart disease. So it is very important that men over 50 pay close attention to their weight and health.
Tips For 50 Year Old Men Losing Weight
Losing weight after 50 was once seen as impossible, although this is certainly not the case these days. Experts have found out that losing weight after 50 is possible by practicing healthy habits and carrying out regular exercises. Here are several tips for losing weight after 50.
1. Eat whole foods, fiber, and proteins in your diet.
Avoiding foods that make you obese and eating a good diet can help in battling weight. Eating a balanced diet and regularly eating within the day helps to keep your metabolism high and help in weight loss.
Eating foods rich in fiber, vegetables, and fruits helps in slowing down the release of sugar to the bloodstream, which in turn reduces the risk of fat accumulation in your body. Get rid of junk food from your diet.
During your breakfast, ensure you take enough proteins. A breakfast high in proteins can help in weight loss as you age. However, you should also avoid foods with a lot of fat. Eat healthy dietary fat such as olive oil, avocados, and butter.
2. Maintain Fitness Level
At this age, you will not be able to hit the gym like younger people. Younger people are flexible, they have more muscle mass, and their lungs and heart are stronger. So you should not compare or try to compete with someone 30 years younger than yourself. Take your time and go at a pace that is comfortable for you.
Strength training will help in improving your muscle overall strength which as we know is decaying by the year. However, it is especially important that you make sure you warm up first and stretch before you start any training.
Most people above 50 fail to exercise because of pain in the joints, back pain and/or injuries. Make sure you look for an expert who can help you with training when you suffer from conditions that limit your freedom to move.
3. Avoid skipping meals
Eating regularly within your day and taking enough proteins improves energy levels in your body as well as maintaining muscle mass. This will, therefore, help in boosting your metabolism. However, you can also take less than three meals in a day as long as you are hydrated by taking fluids such as coffee, water or even tea.
4. Get enough sleep
Sleep plays a significant role in weight loss as we have touched on already a couple times. When we are asleep, our bodies release two hormones known as leptin and ghrelin. These two hormones are responsible for appetite regulation. When you do not sleep enough, the process or releasing these two hormones is interrupted, causing metabolic dysfunction. Make sure you get at least 7 to 8 hours of sleep.
5. Avoid drinking sugar
You need to understand that sugary foods will fill your body with calories. However, you will not feel full even after taking sugary foods and drinks. People who do not take sugary foods and drinks gain less weight with time. Research has shown that even smoothies and juices can lead to a lot of sugar in the body. Take the fruit rather than the juice.
6. Try out intermittent fasting.
Most people find intermittent fasting intense. However, it involves eating a particular time of the day instead of eating whenever you feel like eating. When you fast, you are encouraging your body to change from utilizing glucose for energy to ketones. These ketones are produced from fat. You can begin by training yourself to eat after 8 or 9 hours. After that, you can now train yourself to eat after 12 hours if possible.
7. Practice yoga
Practicing yoga can help in improving your body’s mobility after 50. Yoga is calming, and it can assist in losing weight. Even if you are overweight, yoga is a good way to encourage movement and a healthy mind. Yoga alone may not entirely help, but it can be a great compliment to another form of exercise.
8. Pick a new sport
You might think that playing with your friends is for fun, but it is not only that. Sports can help you burn calories which leads to an increase in the fat you have burned. Research has shown that people who tend to eat a healthy diet and play sports lose more weight. But at the age of 50, you need to think wisely about which sports your body is capable of handling. For example, a full-contact sport like Grid Iron may not be the best choice.
It May Be Hard To Lose Weight Over 50, But Not Impossible
It’s wise not to stick to one type of exercise only. Older people who do different exercises reduce their body fat as well as gaining muscle. People who are used to multiple workouts also show improvement in blood pressure, boost aging heart, and cardiorespiratory fitness.
By varying your exercise routines you can stay motivated to try something new every day, rather than dread the thought of walking on the treadmill for 40 minutes every day. Losing weight over the age of 50 is difficult, but with these tips, it can be done. The key ingredient that is missing is you!