Reasons for Gaining/Tips for Losing Weight After 50. It is harder to lose weight after 50, but you can still drop the pounds by following these tips:
Nearly every day, a news report focuses on the rising rates of obesity in the U.S., which is currently at more than one-third of the population, according to the Centers for Disease Control (CDC). Carrying excess weight not only makes it difficult to zip up your pants, but it also is associated with many serious health risks, including heart disease, stroke, type 2 diabetes and some cancers, the CDC says.
Worse yet, adults age 40 to 59 comprise nearly 40 percent of this statistic and adults 60 and over make up another 35 percent. Several factors make this so.
After 50, hormones play a significant role in the development of excess body fat. These changes in hormones can have a substantial and rapid effect on our weight. Hormone changes naturally occur as both men and women age. Unfortunately, for both sexes, these changes can result in us putting on extra pounds.
Harder to Lose:
In women, changes in estrogen levels during menopause can decrease resting metabolic rate (calories burned at rest), which results in increased fat. It means that women often notice a slight increase in weight, but more importantly, they notice increased difficulty losing weight. So any weight a woman puts on after menopause will be harder to lose than previously.
Menopause in women tends to make the change in metabolism due to age more dramatic and rapid because of the simultaneous drop in both estrogen and testosterone. It affects body fat content and metabolism. Also, women typically go through menopause over a period of a few years, while men experience a gradual change that continues for more than a decade.
Endless gimmicks and empty promises of rapid weight loss tactics abound, but nearly all result in only temporary weight loss.
A less dramatic, but still significant, shift in hormone balance occurs with men, with a decrease in production of testosterone.
Lower testosterone results in less muscle mass and a decrease in both resting metabolic rate and the rate of calorie consumption during exercise. It means performing the same activity as in your earlier years burns fewer calories after 50.
Women over 50 who try to lose weight with their male counterparts may feel discouraged since weight tends to come off easier for men. Men have more lean muscle than women do, so even though they may gain weight after 50 the same as women, they tend to be able to lose it more quickly than women.
Effective Weight Loss Solutions:
The most prominent mistake people over 50 make is believing it’s inevitable to gain weight as we age. Implementing preventive strategies can result in better overall health and weight control.
Endless gimmicks and empty promises of rapid weight loss tactics abound, however, but nearly all result in only temporary weight loss. They’re even less efficient for those over 50. For both sexes, you are going to have to fight harder to lose those extra pounds.
Here are some Tips for Losing Weight After 50:
You’ll need to up your exercise routine or start one if you’re not currently working out. Not only for overall health but to shed those excess pounds by increasing metabolism and muscle mass.
You also need to eat less. Most people experience less of an appetite as they age, but not always. For those people that do not experience a decrease in appetite, it is even more critical to maintain your activity level.
It’s also helpful to make a conscious effort to eat fewer calories by filling up on lean protein, whole grains, fruits and vegetables and avoid foods lacking in nutrients.
Additional Tips for Losing Weight After 50:
Four other tips:
Men should get annual check-ups to ensure their testosterone levels are not abnormally decreased.
Men and women should also get tested for insulin resistance, which can occur as we age and results in elevated blood sugar (often called pre-diabetes) and more rapid accumulation of abdominal fat. Medications to balance blood sugar can result in sustained weight loss.
Keep in mind it’s total calories that count; the timing of when you eat is less important.
Avoid grazing on high-calorie snacks at night, a common pitfall. Instead, drink water, herbal tea or calorie-free vitamin water, which keeps you satisfied and also provides additional health benefits.
Final Thought on Tips for Losing Weight After 50:
The best solution, of course, is just to pay more attention to your diet and be more responsible for avoiding those extra calories throughout the day.
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