10 Fool-Proof Tips For Losing Weight After 50 & Keeping It Off. Eating smart once you pass the magical 50-year mark takes some intelligent planning. Long gone are the days of pizza, ice cream and cheeseburgers not affecting your waistline, health or energy level. You are also a lot better informed than you were 20 or 30 years ago. Scientists, health experts, and medical professionals have made some real strides the last few decades understanding just what makes us tick, and what constitutes a healthy diet.
For instance, we now know that nutrition accounts for a full 60% to 70% of your level of physical fitness.
That explains a lot, especially when you realize how many hours over the years you spent sweating in a gym or aerobics class. Exercise is indeed a required component of proper fitness, but nutrition is much more important for weight loss after 50.
Stop Believing the Low-Fat Myth:
You will need to stop putting your faith in the low-fat myth if you want to lose weight after 50. It is very vital that you follow a healthy diet plan, such as the half day diet, the e-factor diet or the 3-week diet which will give your body all the essential nutrients that it requires to function.
Low-fat is a huge myth, and it can adversely affect you if you take heed of it. Diets with low fat will make you appear older. It can also cause considerable damage to your body. The body requires fat to absorb nutrients and vitamins. Thus low-fat diets reduce the body’s access to nutrients.
A Certain amount of Fat is Needed
A certain amount of fat ought to be in your diet plan every single day, or else you will be facing numerous health shortcomings. Fat is essential in the body for quite some reasons. The first and foremost reason is that fat does a lot of work in your body to maintain its strength and health.
It is used to assist other nutrients in performing their duties. Without fat, you cannot get what you require. It results in the immune system of the body not being at its optimal level. This is because it is one of the things in your body that can only work with fat consumption.
You should not go low on fat because consuming little fat increases the risk of getting some types of cancers. Similarly, diets with very low fat can be very dangerous for your heart. Following a low-fat program brings about the drastic drop of your level of LDL. It, however, is not the only thing that reduces. Your HDL which consists of good cholesterol similarly drops. When HDL decreases, your body becomes at risk to problems that involve the heart.
Instead, Eat More (Good) Fat:
Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Also, it has myriad health benefits, including being good for your heart.
Good fats include: polyunsaturated (especially Omega-3’s), such as those from fish and nuts (especially almonds), as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.
Let’s look at some of the healthy fat sources you should focus on:
- Coconut Oil
- Olive oil
- Udo’s Choice Oil Blend
- Fish Oil Capsules
- Flaxseed oil
- Fatty Fish such as salmon, herring, and trout
- Natural Peanut Butter
- Nuts and Seeds like Almonds
Keep the following healthy tips in mind, and the next 20, 30 or even 40 years of living will be healthy, happy and full of energy.
Losing Weight After 50 Tip #1 – Understand your lifestyle caloric ratio.
Your system has slowed down considerably from 10 or 20 years ago. If you are not very active, your body will function properly on around 1,700 calories each day, and if you are moderately active, roughly 1,800 or 1,900 calories is what you want to target daily. If you enjoy a very active lifestyle, you will probably need 2,000 to 2,300 calories to maintain your current body weight and stay healthy. (Remember, these are averages. Check with your doctor for your particular daily recommended calorie allowance.)
Losing Weight After 50 Tip #2 – Make sure you are getting enough calcium.
As you age, your bones become brittle. It is merely a natural part of the aging process. However, doctors and fitness experts now understand that you can get 100% of your required daily allowance of vitamin D through diet alone.
Just be careful about drinking a lot of milk and eating dairy products for your calcium. In recent years, it has been found that drinking cow’s milk causes your body to steal calcium from bones to regulate a healthy pH level. Vitamin D strengthens your bones and immune system, and you want to aim for about 1,200 mg per day.
Losing Weight After 50 Tip #3 – Get plenty of protein.
Just 5 to 7 ounces of protein each day is all you need to regulate healthy bodily functions. Eat protein at every breakfast, as this causes you to eat fewer “bad” calories throughout the day. Soybeans, nonfat yogurt, kidney beans, organic eggs, nuts and wild-caught salmon are all excellent sources of protein, and also versatile in the kitchen. Protein is needed to build bones, muscles, skin, and blood, and helps regulate a healthy body weight.
Losing Weight After 50 Tip #4 – Eat more frequently.
We now know that the “3 meals a day” recommendation by the USDA and other major health organizations around the world is not the healthiest. You should be eating 5 or 6 times a day.
Refer to your daily caloric intake in our first healthy eating tip. Then spread those calories over three meals and 2 or 3 snacks each day. Every time you eat, your metabolism is boosted. This is great for fat and weight loss. A side benefit is more energy since your body is not processing so many calories at any one meal.
Losing Weight After 50 Tip #5 – Limit salt, refined sugar, and white flour.
At any age, limiting your intake of these harmful three white food products can have an immediate and positive impact on your health. Eating fat does not cause you to become fat – eating sugar does.
The chemical process that occurs in your brain when you eat sugar is the same that happens to a drug or alcohol addict when they get the drug of their choice into their body. Refined sugar is that addictive, and is linked to a long list of illnesses, ailments, and diseases. Salt and white flour are likewise utterly unnecessary in your diet and contribute to multiple health problems as well.
Losing Weight After 50 Tip #6 – Ramp up your intake of antioxidants.
Natural antioxidants fight dangerous free radicals in your body that can cause cellular damage to your organs. Raw foods, fruits, and vegetables that are high in healthy antioxidants like beta-carotene and selenium include kale, bananas, apples and another whole, fresh fruits, romaine lettuce and other dark, leafy greens. To get the most antioxidants in your diet, vary the range of colors on your plate.
Losing Weight After 50 Tip #7 – Make sure you are eating enough soluble fiber.
Did you know that doctors believe at least 70% of all disease starts in your digestive system and gut? Soluble fiber improves your ability to digest and process foods properly, flushes your body of dangerous toxins and other unhealthy chemicals, and also helps regulate your natural body weight.
Furthermore, a healthy digestive system can ward off most of the diseases and health problems you encounter as you age. Soluble fiber is found in whole grains, fruits and vegetables, oats and berries, and foods like beans, nuts, cucumbers, and lentils.
Losing Weight After 50 Tip #8 – Eat more raw foods.
This may be tough for you after a lifetime of eating processed, packaged, cooked food products. However, it is essential to eat raw foods as you age. Aside from the benefit received by not ingesting a lot of additives, nitrates, and preservatives not meant to be in your body, raw foods deliver enzymes that are important for healthy maintenance of your metabolism and other critical physiological processes.
Losing Weight After 50 Tip #9 – Make sure you are getting all the vitamins you need.
A smart diet full of unprocessed foods, fruits, vegetables, whole foods and whole grains can provide everything your body needs to function properly and deliver a long, healthy life. Unfortunately, not all of us get all of the vitamins and nutrients we need in our diet.
A study published in the Journal of Nutrition for the Elderly in 2008 noticed that adults past the age of 50 were frequently deficient in calcium, vitamin B12 and vitamin D. Schedule a checkup to see if you are mentally lacking in any particular area, then target your diet and supplement if needed.
Losing Weight After 50 Tip #10 – Don’t trust the word “natural” on a food label.
Food manufacturers have led us to believe that when you see “natural” listed on a food label, it means you are eating a healthy product. That may or may not be the case.
The consumer advocacy organization and magazine Consumer Reports has researched foods labeled natural, and the results are pretty scary. The Federal Drug Administration (FDA) in the United States has no definition of the word natural. Anything and everything can be labeled natural, whether it is healthy, processed, natural or not. Do your due diligence before you purchase any “natural” food product.
Bonus Tip – Get the proper amount of rest for your age.
Why is this tip included in a resource for eating smart past 50? It’s simple. Proper rest helps regulate many physiological functions. That means your body can use the carbohydrates, minerals, nutrients, fat, and protein that you eat healthily. Your digestive system processes foods more efficiently when you regularly receive 7 to 9 hours of sleep every night.
Eating healthy once you surpass the 50-year milestone may be challenging. You might have eaten a less than healthy diet for much of your adult life. But the process itself is straightforward – eat more raw foods and fewer processed foods. Replace animal proteins with protein-dense vegetables and fruits.
Figure your healthy daily calorie count, and spread it across 5 or 6 meals. Make sure you are getting enough calcium (especially women) in your diet, avoid refined sugar, salt, and white flour, and eat protein at every breakfast. Staying hydrated, get plenty of rest and stay physically active, and your golden years can be just that.
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Losing Weight After 50: 10 Fool-proof Tips For Men & Women, https://bodycosmo.com/losing-weight-after-50/ (accessed December 17, 2017).