Losing weight is tough for anyone, but it can be much harder when you’re over 50. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults between the ages of 20 and 59 are either obese or overweight! And while losing weight after 50 is not always easy, it is certainly possible. In other words, it may not be easy, but it is simple. To help get you motivated to start on your journey toward a healthier lifestyle after 50, we’ve outlined six simple and easy ways to lose weight after 50 that will work for everyone. And the best part is it doesn’t take a ton of time.
Eat right.
- Eat right. This is the first thing that you should do to lose weight after 50. Eat more produce, vegetables, fruits and whole grains. Even though they can be delicious, try to cut down on those processed foods, fast food, refined sugars, fried snacks and sugary drinks. And while we’re at it, try to eat more healthy proteins, like nuts or peanut butter.
- Cook at home more often instead of eating out or ordering take out. This will help you save money while also making sure that you are getting all necessary nutrients from what you eat because you prepare the meals instead of just ordering from a restaurant menu, where you want to know what goes into their meal preparation or how much fat they contain (e.g., fried chicken). Grill and broil more, fry and saute less.
- Avoid sodas or sports drinks because these contain empty calories which can lead to obesity if consumed in excess amounts over time; Water is perfectly fine as it has virtually no calories.
- Don’t skip breakfast. Didn’t your mom tell you that breakfast was the most important meal of the day? Eating a healthy breakfast can help you maintain healthy blood sugar levels and help reduce appetite spikes during the rest of the day. Don’t like eggs or cereal, try a fruit or veggie smoothie. Breakfast is also a great way to get off to a good start to the day.
- Monitor your meals. No one likes to do this, but its important. At least for a week or so, keep a log of everything you eat. You will be surprised what you will discover, and once you have a clear picture of what you are eating, you are much more likely to make choices to eat better.
Stay active.
Staying active is a great way to lose weight after 50. It’s important to know what kind of physical activity you should be doing, and how much exercise you should be doing in order to achieve your goals.
- How much exercise?
The amount of exercise you need depends on your own personal goals and health history. As general rule of thumb, shoot for at least 30 minutes per day. Now don’t forget that you are over 50, so low to moderate impact is the key especially if you’re just getting started. Use that fancy smart watch to monitor your heart rate and calories burned to determine if you need to slow down a bit, or go for it more.
- Strength train.
While you don’t HAVE to use weights, it is the fastest way to build muscle and cut fat. Don’t overdo it here. You don’t need to join a gym or buy expensive home equipment. A quality and inexpensive set of barbells will get the job done. Combination movements like barbell squats and side lunges help burn fat and build muscle. If you don’t like weights, there are plenty of body weight exercises you can do. Push ups, burpees and wall squats are excellent alternatives
Manage stress.
Long term stress might make you fat, so managing stress is a great way to lose weight. It is important keep your stress levels down. Stress can cause you to eat more and eat unhealthy food, drink alcohol or smoke. It also makes it harder for you to exercise and get enough sleep which will all contribute toward gaining weight as well! For those of us over 50, it is very helpful to pay attention to how our bodies respond under pressure and practice some form of self-care.
Self-care is a key component of any healthy lifestyle, especially when dealing with stress. Self-care can help you feel better physically and mentally, as make it easier for you stick to your plan.
- Meditate and/or practice yoga once or twice per week (or more if possible) Both can help reduce stress levels by calming the mind and breath.
- Keep a Journal. Write down your thoughts (good AND bad) for 10 minutes at least once per week. This can help relieve stress, organize your thoughts, and even give you a bit of a creative spark
Get enough sleep.
Good days start with a good night’s sleep. Lack of sleep throws our hormones out of whack and causes us to crave salty high calorie foods, which in turn contribute to weight gain. Getting enough sleep is essential to both your physical and mental well-being. Who has energy when they’re chronically fatigued because of sleep deprivation? As we age, our bodies change in ways that make it more difficult for us to get enough restful sleep. But getting a good night’s rest doesn’t have to be an issue—you can still get the benefits of a good night’s slumber while still keeping up with your busy schedule. Try not to have that extra glass of wine before bed, try chamomile tea instead. Also, try to shut down electronic devices at least an hour before bed (that’s hard), turn off the television and darken the room. You know how much sleep you need–journal how much you got, and how you felt the next day.
Kick that bad habit.
Identify and break bad habits.
A habit is just a regular practice that has become automatic and can be hard to give stop. But by this step, you are journaling and can see your actions and your results. And when we see our actions and results we are more likely to do less of the bad stuff and more of the good. You know excessive use of drugs or alcohol, or of eating french fries late at night are not beneficial (as good as french fries are). Nobody has to tell you that, you’re over 50. Breaking bad personal habits can be difficult at first but will eventually become easier as our bodies eat better, exercise, gain energy, reduce stress and gets enough sleep.
Be patient.
Develop a patient long-term mindset. Losing weight after 50 is simple, but not necessarily easy. It takes some time and some effort, otherwise it wouldn’t be worth it. Be kind to yourself as you start your journey. If you don’t see results quickly enough, don’t give up, adjust and keep moving forward. Join groups both online and physical and interact with people who have similar goals. Share and learn from their experiences. But remember, don’t worry about what others think, focus on yourself. Besides, they probably aren’t thinking about you anyway!
Losing weight after 50 can be discouraging at times because the scale may not show progress as quickly as your friends or family members who are younger than you or have more energy in general; however, don’t let this discourage YOU from getting started on losing weight right now! Your body needs time to adjust to its new surroundings before it begins to see results—it might take months before things start looking better overall (even if they don’t seem like much). Don’t worry about what others think; focus on yourself instead!
Talk to your doctor.
Well this tip goes without saying, but it needs to be said. If you’re looking to lose weight after 50, it’s important to talk with your doctor. Even if you are not looking for advice, let your doctor know you trying to drop some pounds. Your doctor is the best resource to help you find the right diet and exercise program foyou, recommend medications or supplements, and to help you reach your goals.
Conclusion
The two most important things about any plan to lose weight after 50 is one that works for you, and actually following it. It’s that simple. You have to find what works for your lifestyle and make sure you stick with it long enough to see results. If you have any questions, don’t hesitate to ask us or leave a comment below. We are happy to help you with anything.