Staying in shape is always something we should aspire to, regardless of age. No matter our age, many people consistently go on different diet and exercise programs to achieve our desired figure or meet our goal weight throughout life.
Unfortunately, as we age, shedding extra pounds and remaining fit becomes so much more challenging due to the changes we undergo as we grow older.
According to a study published in Public Health Nutrition,
“Aging is associated with progressive declines in resting and total energy expenditure (TEE), which have implications for defining dietary energy requirements at different stages of adult life.”
Fortunately, website such as Premier Formulas provide products which can help you remain fit after 50. If you are over 50 years old, you are probably going to need to be even more precise with your diet and exercise routine to stay fit and healthy. Keep reading below to learn how to be fit and lose weight after 50!
How to Lose Weight After 50
If you’re 50 or over, losing weight is going to be more difficult because you already have a lower Basal Metabolic Rate (BMR) and less lean muscle mass than you did when you were younger. However, that doesn’t mean it’s not possible. In fact, you can find tons of stories of people who got in the best shape of their lives after 50!
If you have some extra weight that you want to lose, here are some of the keys to losing weight after 50:
Eat Healthy Food
When we think about losing weight, we immediately think about restrictive diet plans. These often involve not eating specific food groups or eating only a specific number of times a day.
While restrictive diet plans may be effective for younger people, they may not always be a good idea to implement for older people. Older adults have certain nutritional requirements, which can be offset if they avoid certain food types due to dieting.
Consider having a balanced diet instead of removing important things like carbs and fats from your diet.
Eat More Protein
While a lot of people will avoid eating meat when trying to lose weight, the exact opposite should be observed if you are in your golden years and trying to lose weight.
Muscle loss is a common occurrence among older adults due to a process called sarcopenia.
As stated by a study published in Clinical Cases in Mineral and Bone Metabolism,
“Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength and it is strictly correlated with physical disability, poor quality of life and death. Risk factors for sarcopenia include age, gender and level of physical activity.”
The loss of muscle mass has an unintended side effect of slowing down your metabolism, which results in quicker weight gain. That’s why incorporating more high-quality protein into your diet will help you maintain your muscle mass and keep off the extra pounds.
Some sources of high-quality protein are chicken breast, grass-fed beef, eggs, and salmon. For older adults who may not always have access to these or may have dietary restrictions, alternative sources such as organic whey protein powder is always an option.
Move Your Body
As we grow older, our Resting Metabolic Rate (RMR) decreases. This means that burning more calories becomes more of an active task than it was when we were younger.
Sitting for long periods, whether at the desk at work or at home in front of the television, is harmful to our health. This increases the risk for blood circulation and promotes heart attacks.Whether your goal is to lose weight after 50 or simply maintain your health, to stay healthy, you should exercise daily.
There is absolutely no reason why you couldn’t look fantastic wearing a bikini in your 50 like these fantastic ladies!
Adults aged 50 and above have to incorporate more exercise and movement to increase the amount of calories they burn. Recommended exercises to help burn more calories are walking, swimming, and stretching.
Build Strength and Muscle Mass
Additionally, building or maintaining muscle mass is key to losing weight after 50. As mentioned earlier, having less muscle mass slows down the body’s metabolic rates. Older adults also need to incorporate strength training as part of their exercise routines. Strength training–especially resistance training–helps maintain muscle mass, but it also keeps older adults’ bones and muscles strong and healthy.
According to a study published in Geriatrics,
“Many consequences of sarcopenia are preventable or even reversible. Progressive resistance exercises can produce substantial increases in strength and muscle size, even in the oldest old. For many older patients, exercise represents the safest, least expensive means to lose body fat, decrease blood pressure, improving glucose tolerance, and maintain long-term independence.”
Strength training for aging individuals doesn’t have to be a hassle, too. Many exercises allow the use of body weight as a form of resistance like pushups, squats, and planks.
It may also be worth noting that before undergoing any type of exercise, a consultation with a physician should be done.
This will help avoid any untoward accidents, which may be costly unless Medicare or some other form of medical insurance is involved. Even then, some charges may not be covered, which is why getting a supplemental policy such as a Medicare Supplement plan from Mutual of Omaha might also be worth considering.
Once you begin to experience the many health benefits that exercise provides, I know that it will motivate you to continue to challenge yourself in new and wonderful ways.
Always Stay Hydrated
Adults who grow older may find themselves reaching for a glass of water less and less, even though our body is dying of thirst. As we age, we undergo many physiological and mental changes that all contribute to consistently getting dehydrated.
This has many consequences for older adults who need to shed a few pounds. Because thirst often gets mistaken for hunger pangs, we often tend to reach for the nearest food source available. In effect, we end up putting more calories in our bodies, even though our bodies just needed water.
This can make the already hard task of burning off calories more difficult.
Water is an understated contributor to healthy weight loss. Drinking enough water helps your digestive system flush out fats and toxins more efficiently.
It can also reduce any fluid retention and keep the appetite at a regulated level. To check if you’ve drunk enough water, check the color of your urine–it should be pale yellow.
Don’t overdo it on the water, though, or you could end up with over-hydration, which can be very dangerous too.
How to Be Fit After 50
If you have a healthy amount of body fat on your body and don’t feel like you need to lose additional weight, here are a few additional ways you can be fit after 50:
Focus On Your Breathing
We usually breathe without paying attention. But sometimes we should take our time and watch our breathing closely.
A flat, fast breath promotes restlessness and stress, which in turn has a negative effect on our lifespan.You can calm or and deepen your breathing with various yoga or meditation exercises. “Proper breathing” means to let the breathing air flow through the body without effort.
The breath should flow into the abdomen and pelvis and should also be felt in the back and kidneys. In this way the body is optimally supplied with oxygen.
Sadly, we deal with stress on a daily basis, but as we age it can leave more severe consequences for our health. You can notice that you’re eating more or less than before and that you have trouble sleeping. All this can make you sick and make it difficult to focus on everyday tasks.
Daily meditation is a simple yet effective way to calm your mind and raise your threshold for stress.
Even the simplest breathing exercises can help you relax and fall asleep in the evening, and morning meditations can fill you with positive energy and give you strength to face the challenges that lie ahead.
For people over 50, focusing on the type of breathing you’re doing can make a huge impact on your fitness!
Be In a Social Environment
People who isolate themselves socially are not only more unhappy, but also more often ill. People who meet regularly with friends, have fun and laugh to reduce stress.
According to a UK health report, loneliness is as harmful to health as smoking.
When you are younger than 50, being in a social environment is a regular occurrence. However, after you retire from your job and begin distancing yourself from the pace of society you experienced when you were younger, you might have to put in a bit of effort to be in a social environment.
If you are active and in contact with others, you can live a healthier life.
Everyone actually knows – too much stress is unhealthy. There are many factors that cause stress at work or at home, such as conflicts, quarrels, overwork or daily commuting. Stress can cause various health problems such as
- Blood Pressure Rises
- Stress Hormones are Released
- Your Organism is on Constant Alert
This can lead to insomnia, high blood pressure, headaches, back pain, gastrointestinal problems, diabetes and even more frequent infections. If the causes cannot be eliminated, you should learn a suitable stress management program.
Whether you need to practice yoga or meditation, or simply read part of a book each day, find a way to reduce your stress and you will remain fit easier.
Choose Healthier Drinks
Besides eating, drinks are another important topic when it comes to prolonging life. Water is literally our elixir of life. Drinking enough of it can prevent overweight and activate the metabolism. Soft drinks containing sugar and fruit juices promote overweight and diabetes, so you should avoid them.
Coffee is said to reduce the risk of Alzheimer’s and diabetes, but it can only be enjoyed in moderation.
The same applies to alcohol – a glass every now and then, but you should not overdo it. You shouldn’t overdo it with water either. Because the body cannot store water – we cannot drink on reserve. So: listen to your thirst.
Who has more sex, lives healthier! Sex reduces stress, makes you happy, helps with cardiovascular problems, promotes sleep and supposedly even works like medicine.
The reason for this is a combination of many psychological and biological processes and the hormone oxytocin, which is also known as cuddly hormone or binding hormone, plays a major role. Sex is therefore extremely good for us.
In addition to all these positive effects, sex strengthens the immune system. And those who have a strong immune system usually live longer.
Get Enough Sleep Each Night
Sleeping makes you happy, healthy and smart! Life expectancy is reduced by too little sleep. During sleep the immune system is strengthened, hormones stimulate cell growth and memory stores what we have learned during the day – the body recovers and regenerates.
So it is only logical that good sleep can prolong life.
Smoking is harmful! Smoking shortens life by several years. In addition to various negative effects such as bad skin, yellow teeth and damage to the taste buds, smoking can lead to cancer and other serious diseases.
Maintain Your Oral Hygiene
Oral hygiene is an important factor in life expectancy. Regular brushing reduces the risk of dental disease, which in turn can lead to serious heart disease.
Therefore, you should not forget to visit your dentist twice a year, cleaning with a toothbrush and dental floss is a matter of course and professional tooth cleaning can also be recommended.
Give Telomerase Enzyme Supplements a Try
A major breakthrough in the aging process has been the discovery of the enzyme Telomerase.
This power package is believed to stoke up the body’s reaction to cellular degeneration. The gradual decline of the tiny end cap to our chromosomes called Telomeres strips away many of the protective shields that keep our body firing up every day.
According to a study published in Mechanisms of Ageing and Development,
“Telomeres, the extreme ends of the chromosomes play a key role in the process of cellular aging. Due to the ‘end-replication-problem’, successive shortening of the telomeres with each cell division results in a mitotic clock and it was shown in vitro that this clock limits the replicative capacity of cell proliferation.”
As cells divide, the Telomeres ‘shorten’ until they become ineffective. CA-98 efficiently supports anti-aging factors like: cell renewal, tissue protection and DNA synthesis. Connected into this breakthrough is the natural plant Astragalus which research has found to kick-start or lengthen these Telomeres into a strong performance again!
Studies show that oxidation and inflammation can cause a run of negative domino effects. The immune system becomes vulnerable, diseases develop on this weakened platform and our physical appearance starts to alter.
However, once cells are protected by ‘lengthened’ Telomeres, a re-build can begin.
CA-98 has been found to offer positive action by rejuvenating the immune system. This means a better resistance that knockout our day-to-day quality of life. These leads to increased energy and a sparkle in your day!
Physical activity is one of the great joys of a healthy functioning body. When it is hard to swing the golf club that has been part of your life enjoyment, our spirits sink. However, CA-98 helps restore that vibrant and energetic feeling that makes us want to get out there and become part of our regular friends and groups.
You’ll also notice a glow about your skin as it becomes firmer as cellular action reactivates. This also restores a good sense of well-being.
Taking time out from the bedroom has often just been regard as part of ‘growing old.’ However, it doesn’t have to be accepted as CA-98 has been found to add the spark for re-kindling ‘that loving feeling’.
With such exciting breakthroughs in anti-aging, grab life with both hands. Maintaining physical and mental health is given a big hand with CA-98, and let’s you go for it!
Concluding Thoughts – Tips for Losing Weight Fit and Being Fit After 50!
Remember, the best reason to work out after you reach your 50s is – because you can! Celebrate your own strength and take good care of your body. By embracing changes that happen to you, you will find a healthier way to deal with them and work your way around them so that you can get great results.
By being responsible and dedicated to your own health and style, you’ll end up being fit and looking fabulous while maintaining the perfect balance between discipline and self-indulgence.
If you follow the tips and guidelines listed here, I am confident you will notice the benefits of staying active while aging!
Disclaimer: If you have not exercised for some time or if you have health concerns such as heart trouble, high blood pressure, diabetes, or obesity, talk to your doctor before starting a new exercise routine.