Losing weight after 50 can feel like an uphill battle, but it’s possible with the right strategies. Doctors and wellness experts share their advice to help you achieve lasting results. Here’s how:
1. Build Muscle for a Faster Metabolism
“Muscle is more metabolically active — it burns more calories than fat,” explains Dr. William Yancy, Medical Director at Duke University’s Lifestyle and Weight Management Center. As you age, muscle mass naturally declines, but you can reverse this by incorporating strength training into your routine. Building muscle not only boosts metabolism but also helps you burn more calories, even while at rest.
2. Hydrate for Health
Staying hydrated is a simple but essential part of weight loss. Dr. Asha Subramanian, founder of Diya Lifestyle and Wellness, stresses the importance of drinking enough water, noting that “it boosts metabolism, curbs cravings, and reduces calorie intake.” The Academy of Nutrition and Dietetics recommends 9 cups of water daily for women and 13 for men. It’s one of the easiest ways to enhance your efforts.
3. Focus on Nutrient-Dense Foods
As we age, nutrition becomes even more critical. The National Council on Aging advises choosing foods that are rich in vitamins and minerals over those filled with empty calories. Focus on nutrient-dense options like fruits, vegetables, protein, dairy, and whole grains. These foods provide essential nutrients like calcium, magnesium, omega-3 fatty acids, and vitamins B-12 and D, which help maintain health and weight.
4. Prioritize Sleep
Sleep is vital for weight management. According to experts at SummaCare, good quality sleep is linked to better weight control. When you don’t get enough rest, it disrupts the hormones that regulate appetite, leading to overeating. Sleep deprivation also reduces motivation for physical activity, which can further hinder weight loss efforts.
5. Manage Stress for Better Health
Stress can lead to emotional eating and weight gain, especially in later years when balancing family, career, and other life changes. Dr. Scott Kahan, director of the National Center for Weight and Wellness, recommends relaxation techniques to reduce stress, such as meditation, tai chi, or yoga. These practices can help improve your mental well-being and, in turn, support healthier weight management.
Takeaway
Losing weight after 50 requires a comprehensive approach that includes exercise, proper hydration, balanced nutrition, adequate sleep, and stress management. By adopting these expert-backed strategies, you can set yourself up for success in achieving and maintaining a healthy weight as you age.
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