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With every year that passes, it seems harder and harder to lose weight. This is due to a combination of things: a slower metabolism, less energy, stiff joints and muscles, and an overconsumption of calories. Losing weight once you reach the age of 50 takes some smart planning, but don’t get discouraged! It is not an impossible task. Below are our tips on how to lose weight and keep it off for men and women over the age of 50.
Change Your Calorie Intake
Did you know that your age, gender, and physical activity level influences the number of calories you need a day? The Center for Nutrition Policy and Promotion suggests that a sedentary man in his 50s needs about 2,200 calories, a man who is moderately active needs about 2,400 calories, and an active man in his 50s needs about 2,800 calories a day. It is suggested a sedentary woman in her 50s needs about 1,600 calories a day, a moderately active woman needs about 1,800 calories, and an active woman in her 50s needs 2,200 calories a day. Because your metabolism slows down as you age, it’s important to either decrease the amount of calories you intake daily, or begin to incorporate more exercise into your routine to increase the number of calories burned off.
Choose Physical Activity Easy on Your Joints
Tired joints can prevent you from getting a great workout, and sometimes aches and pains can turn you off from exercise completely. To prevent this from happening, try incorporating low-impact exercises into your workout routine, such as walking or swimming. But just because these exercises are low-impact does not mean that they are low-intensity! It’s important to continue to push yourself hard enough that you’re breaking a sweat. If you are unsure on how to properly execute a move, don’t be afraid to ask a friend or a trainer for assistance.
Adjust Eating Habits for Maximum Energy
There is a way to trick your body into feeling well fed while consuming less! The trick is to go no more than three or four hours a day without eating. Eating five or six small meals a day can help keep your blood sugar steady and reduce your cravings. For example, start your day with a light but healthy breakfast like natural oatmeal, followed by a nonfat yogurt in the late morning and then a light lunch. Enjoying an afternoon snack of nuts and an apple to help reduce your cravings for a sweet treat, in addition to helping you avoid overeating at dinnertime.
Get Enough Sleep
Whether it’s stress, aches, or pains that are keeping you up at night, they are interfering with your ability to lose weight. Studies have shown that sleep duration may be an important regulator of your body weight and metabolism. When you are sleep deprived, your craving hormone increases at the same time your appetite suppressor decreases, thus making you less full and craving more. In addition, the longer you sleep, the more efficiently your fat-burning and sugar-processing engines function. Insuring that you get an adequate night’s rest everyday can help you lose weight easier.
Set Realistic Goals
Losing weight is a marathon, not a sprint! Instead of setting an unrealistic goal and starving yourself for a week in hopes of losing 10 pounds, focus on losing smaller amounts of weight over longer periods of time. Not only will this help you achieve your goals, but also studies show if you lose weight over a slow and steady pace, you are more likely to keep the pounds off.
Get your Hormones Checked
Have you been trying all of the options above but can’t seem to lose any weight? You may be suffering from a hormonal imbalance. Keeping your hormones balanced is a key component to weight loss in adults over the age of 50. Ghrelin, the hunger hormone, leptin, the appetite suppressor, and cortisol, the stress hormone, are the three essential weight loss hormones. Balancing these hormones may help you lose belly fat, eliminate cravings, have more energy, and improve your overall health. Our Balance 3H+ Program is an innovative weight loss program that can help you keep your hormones in check.
For more information on the Balance 3H+ program or to schedule your complimentary medical weight loss consultation, be sure to give us a call today: (914)-703-4811.