For many people, maintaining a healthy weight or losing excess body fat can become harder as the years go by. Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50.
However, with a few simple adjustments, you can lose weight at any age — regardless of your physical capabilities or medical diagnoses. Here are the 5 best ways to lose weight after 50.
Sit less and move more
Burning more calories than you take in is critical to losing excess body fat. That’s why being more active throughout the day is important when trying to lose weight.
For example, sitting at your job for long periods of time might impede your weight loss efforts. To counteract this, you can become more active at work by simply getting up from your desk and taking a five-minute walk every hour.
Research shows that tracking your steps using a pedometer or Fitbit can boost weight loss by increasing your activity levels and calorie expenditure.
When using a pedometer or Fitbit, start with a realistic step goal based on your current activity levels. Then gradually work your way up to 7,000–10,000 steps per day or more, depending on your overall health.
Bump up your protein intake
Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss.
How many calories you burn at rest, or your resting metabolic rate (RMR), decreases by 1–2% each decade after you turn 20. This is associated with age-related muscle loss.
However, eating a protein-rich diet can help prevent or even reverse muscle loss. Numerous studies have also shown that increasing dietary protein can help you lose weight and keep it off in the long term.
Plus, research shows that older adults have higher protein needs than younger adults, making it all the more important to add protein-rich foods to your meals and snacks.
Find an activity that you love
Finding an exercise routine that you can maintain long-term can be difficult. This is why it’s important to engage in activities that you enjoy.
For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others on a regular basis.
If solo activities are more your style, try biking, walking, hiking, or swimming on your own.
Hydrate the healthy way
Drinks like sweetened coffee beverages, soda, juices, sports drinks, and pre-made smoothies are often packed with calories and added sugars.
Drinking sugar-sweetened beverages, especially those sweetened with high-fructose corn syrup, is strongly linked to weight gain and conditions like obesity, heart disease, diabetes, and fatty liver disease.
Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.
Team up
Introducing a healthy eating pattern or exercise routine on your own can be challenging. Pairing up with a friend, co-worker, or family member may give you a better chance at sticking to your plan and achieving your wellness goals.
To help with this, you can choose to receive our meals weekly, without having to worry about having to cook your meals. Our meals are nutritious and delicious, great for any time.