How To Lose Weight In Your 50’s
If you’re entering your 50’s, you may be feeling some slight anxiety over what this might mean for your weight loss progress.
Back in your 30’s and even into your 40’s, you found that a few quick changes to your diet led to a couple kilos loss – allowing you to (relatively easily!) maintain your ideal body weight.
But now that you’re getting older, you worry if that will change.
You may have heard other people in this same age range complain that they just can’t lose weight no matter how hard they try.
Is all hope lost? Not completely.
While some things do change as you get older, you can still certainly lose weight and keep it off.
Let’s go over a few of the key things that you need to know about.
Account For Changed Activity Levels
The very first thing that you’ll want to do is account for the fact that you may not be as physically active now into your 50’s as you were during your younger years.
This lower activity level is then going to mean that you won’t be burning as many calories daily, and therefore, to compensate, your food intake needs to come down.
One of the biggest reasons some people don’t see the results they hope for is because they aren’t accounting for this and as such, their calorie burn isn’t enough to keep up to their food intake.
Do a re-assessment of your target calorie intake now and you can prevent weight gain into the future.
Prioritise Strength Training
Next, you also need to prioritise strength training. If there is one form of exercise you must do at this point, strength training is it. In fact, consider it mandatory.
The reason why strength training is so vital is because it will help you maintain your lean muscle mass tissue, which is the primary tissue that keeps your metabolic rate strong and prevents fat gain from occurring.
The biggest reason why people tend to gain fat as they age is not necessarily because they are eating more, but that they are burning less – every single second of every single day.
This can be completely avoided however with just 90 minutes a week of a good strength training program.
Even if you’ve never stepped foot in a gym before or picked up a free weight, it’s never too late.
Realise The Need For More Recovery
The next point to remember is that you will require more recovery now that you are in your older years.
While you may have been able to do five workouts a week in your 30’s, three may be all that you can handle now.
This is fine as well, but just remember that your diet calorie intake needs to reflect this.
Since you won’t be burning as much through exercise, cut back more on those days you are resting.
Focus On Activity, Not Exercise
Anyone who’s focusing on losing weight after 50 should be emphasizing activity over exercise.
While it’s important that you do your regular exercise sessions, don’t underestimate how much simply moving more will help.
Take a walk around the block, do some gardening, or go window shopping on a lazy Sunday.
All of these exercises are less stressful on the body, therefore you won’t require the recovery time you would with formal exercise, but you will still be using energy – which is key for weight control.
If you keep these quick tips in mind, you can be sure that you continue to lose weight or maintain your ideal weight well into your 50’s and onwards.