Are you in your 50s and have perhaps gained a little weight? Perhaps you need to lose a few of those excess pounds because of doctors orders, or perhaps just to regain a little lost confidence.
Whatever the reason just because you are a little older and your metabolic rate is a little slower does not mean that you cannot lose weight.
In fact, despite being older the same rules apply when attempting to lose weight. You may just see slower results thats all.
So if you are wondering how to lose weight in your 50s, read on to find out how.
#1: Reduce your calorie intake
To lose weight you will need to cut back on your calorie intake, which does not necessarily mean eating less, just making healthier food choices.
What you need to discover before you cut back on your calories is your BMR limit, BMR stands for Basal Metabolic Rate, which is the amount of energy (calories) you need to burn everyday just to stay the same weight.
Once you have discovered this you can then cut between 400 and 500 calories from it. But make sure you do not go below 1200 calories per day.
An easy way to cut calories is simply by cutting back, or completely removing junk food from your diet.
You can also cut back on sugar, salt and bad fats too.
I would suggest that you start eating more fresh fruits and vegetables, as well as foods rich in both fibre and protein.
Fibre-rich foods can help fill you up fast and can help keep you feeling full, while those foods rich in protein can help fill you up, while also ensuring your energy levels remain high as these types of food release energy slowly.
Protein-rich foods like chicken and turkey are also important for your muscles too, as the protein can help repair and maintain your muscles. This is important as your muscle mass tends to decrease as you age, which unfortunately can cause a reduction in your metabolic rate.
When your metabolism slows down your bodies ability to burn off calories is also reduced.
The second tip to help you lose weight in your 50s is to exercise.
Of course you may not be able to be as active as you once were, but you cant expect to lose weight if you are sat in front of the TV all day long.
While I would usually suggest weight training or HIIT for those looking to build muscle and burn fat. It may be better for you to do something a little stress strenuous, especially if you do not currently do a lot of exercise.
What I would suggest however are bodyweight exercises such as squats for example. Perhaps using a couple of chairs for balance to begin.
A light walk or jog would be good as it will help you to burn calories without risking injury, while swimming is also recommended as it is low-impact form of exercise so you will be unlikely to hurt yourself.
It is important to warm up thoroughly before you workout, so 5 mins of stretching beforehand will reduce your chances of suffering a strain or similar injury.
As for the length of time you should exercise? I would suggest you try to aim for 20-30 minutes 3-4 times a week.
Of course whatever you do has got to be better than nothing, so if you can only exercise for a few minutes daily, make sure you do it. Not only is your weight dependent on it, but also your health.
Just because you are getting older does not mean that you should just accept weight gain as a part of life. There are certainly things that you can do to not only stop weight gain, but to lose weight as well.
With a health diet and regular exercise you can improve your health, and ensure a better quality of life as you get older.