Weight control after 50: here are some tips!

Weight control after 50: here are some tips!

Age comes into play when it comes to shedding pounds. You’ve probably noticed that the pounds come on easier as the years go by—and harder to shed. The situation really changes: hormones, as well as metabolism, speed of movement and the process of storing fat in the body.

Even if you still feel like you’re in your thirties, there’s no denying that there are physiological forces at work behind the scenes, especially when it comes to weight loss.

Take metabolism as an example. It experiences a slowdown of approximately 1 to 2% every ten years due to loss of muscle mass and increase in fat. Muscle burns calories while fat is metabolically inactive, so we see slight weight gain without eating more.

This does not mean that you have to wave the white flag of renunciation. Instead, consider these small, doable improvements:

Do bodybuilding

You don’t have to join a gym full of muscular athletes to enjoy the benefits of bodybuilding. However, it would be wise to add weights and dumbbells as you also lose muscle after 50. If you are physically inactive, this decline can be as much as 3% to 5% per decade. A good strength training program can help jump-start not only your metabolism, but also your strength and function.

Include enough fruits and vegetables in your diet.

Eating fruits and vegetables provides essential nutrients and fills you up using less fat and calories compared to other foods. Be sure to include them in every meal and fill half the plate with a colorful side dish rich in vitamins and proteins. Plus, they even satisfy a sweet tooth (berries, watermelon, etc.) while providing far fewer calories (and guilt) than cookies.

Don’t forget breakfast.

When you were growing up, were you told that breakfast was the main meal of the day? This is still the case, and for many other reasons now that you’re fully mature: Eating a good meal in the morning sets a good rhythm for your day and reduces the risk of overeating later. In addition, it helps maintain healthy blood sugar levels and boosts your energy.

Choose good food.

Try to find ways to avoid unnecessary fat and calories, including grilling, baking and roasting instead of frying or frying. Remember that olive oil and other oils may be healthy, but they are certainly not low-calorie: one teaspoon provides about 120 calories, use in moderation.

Practice appropriate sports discipline.

As we age, our joints become more and more susceptible to wear and tear. Consider replacing some heavy exercises with lighter exercises that are gentler on the body. For example, walk on a treadmill instead of running or alternate between them. It’s better to be realistic about your abilities than to give up exercise entirely because of pain or injury.

Control your stress.

Chronic stress can lead to fat. The result of a new study, where scientists relied on people suffering from permanent stress, the causes of which remain numerous. They found that these subjects had a significant increase in the level of cortisol, released into the blood during stress, and also had a larger waist circumference and a higher body mass index.

Make sure you get enough sleep.

The hunger-regulating hormones ghrelin and leptin are solely responsible for weight gain. These hormones usually kick in when there is an imbalance from lack of sleep. That’s why you need to make sure you give your body time to rest and recharge. A length equivalent to 7 hours of sleep for men and 8 hours of sleep for women could be a great added value for your body’s functioning.

* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.
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