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Have the bad dietary habits you’ve picked up over the years finally caught up with you? Is the person you see in the mirror no longer representative of the ideal version of yourself?
If so, it’s time to make a change. As you age, your metabolism slows down and you lose muscle mass, consequently making it easier to pack in extra pounds.
While you’re no longer in your peak years of physical activity, you can still make some adjustments to your lifestyle to slow down the aging process.
Losing weight after 50 doesn’t have to be hard. Here are some steps to help you get started.
1. Eat Smaller Portion Sizes
A simple but effective way to lose weight is to reduce the size of your meals. Our eyes tend to be bigger than our stomachs, so we often end up eating more than we need to.
However, this can lead to creeping weight gain down the line. And, before you know it, those extra pounds can add up on the scale.
So, instead of filling your plate to the brim at every meal, try cutting down the portions of your meal. Request no mayo in your next sandwich next time you eat out, or take one fewer chicken drumstick from the main platter than you usually do.
If the temptation is too much to bear, try reducing the size of your dinner plate to help you eat less. This will trick your mind into thinking you’re eating enough, thus tapering your appetite.
Government guidelines prescribe that 50-year-old adults should be consuming 200 fewer calories a day than people in their 20s. How many calories you consume in a day matters, so strictly abide by this if you’re serious about wanting to promote weight loss.
2. Substitute Sugar-Filled Drinks with Water
Do you find yourself reaching for a can of soda or a sugary coffee drink every day? While these beverages may give you a temporary energy boost, they’re loaded with empty calories that can cause you to gain weight.
According to one study, sweetened beverages are one of the primary contributors to obesity and weight gain.This is because they often displace other healthier foods in our diets, and they’re also loaded with sugar which can lead to insulin resistance.
As such, if you want to lose weight, it’s important to cut down on your intake of sugary drinks. On average, adults consume 145 calories of sugary drinks every day, which can add up drastically and is hard to burn off. Instead, opt for a cold, hydrating glass of water to accompany your meals.
If you find plain water too uninteresting, you can spruce it up by adding slices of lemon or lime. You can also infuse it with herbs like mint or basil.
3. Exercise More Regularly
It’s easy to forget going out on a run or hitting some weights when you’re busy with work and other responsibilities. It can especially be hard in your 50s and beyond when your body’s too tired to cooperate.
But, if you want to lose weight, you need to make establishing an exercise routine a priority. It doesn’t have to be anything too strenuous like running a full-length marathon, but you should aim to get your heart rate up for at least 30 minutes a day.
For men 50 years old and older, the CDC recommends at least 150 minutes of moderate activity each week.This includes going on brisk walks at least five times a week for 30 minutes a day. You can also opt for 75 minutes of vigorous activity like running, strength training, or jogging.
Doing these activities religiously will help you burn more calories, which will result in weight loss over time. A little bit of exercise is better than none, so even if you can only commit to 10 minutes a day, it’s still worth doing.
4. Improve Sleep Quality and Length
Sleep and weight loss are closely intertwined. When you don’t get enough sleep, it can lead to an increase in appetite and cravings for sugary and fatty foods.
It can also throw off your hormones, which can lead to weight gain. In fact, one study found that people who had even just one night of bad sleep had higher levels of the “hunger hormone” ghrelin.
Conversely, when you get enough sleep, it can help keep your hormones in check and prevent cravings. So, if you’re looking to lose weight, aim for seven to eight hours of sleep every night.
If you find it hard to sleep, there are some ways to improve your sleep quality. These include:
- Establishing a regular sleep schedule
- Creating a calm and relaxing bedroom
- Avoiding caffeine and alcohol before bed
- Limiting screen time before sleep
- Using eye masks or sleep apnea machines
You may also contact a doctor if you’re having trouble falling asleep.
5. Eat Nutrient-Dense Foods
As they say, quality is better than quantity. If you want to lose weight, focus on eating nutrient-dense foods that are packed with vitamins, minerals, and antioxidants.
These include:
- Fruits
- Vegetables
- Whole grains
- Lean protein
- Healthy fats
Along with multivitamins, these foods nourish your body, but they’ll also help keep you full and satisfied so you’re less likely to overeat and snack on unhealthy foods.
Conversely, foods that are high in calories but low in nutrients, such as processed foods, sugary drinks, and refined carbs, should be limited. Unhealthy foods can lead to weight gain and can also increase your risk of chronic diseases like heart disease, diabetes, and erectile dysfunction.
Consult Cleveland’s Top Medical Professionals for Male Health Guidance and Weight Loss Support
There are a lot of concerning pills, products, and pieces of advice floating around the Internet that tell you to do this or do that. Some may promise immediate results, but these tactics are often not upheld by scientific evidence.
When it comes to losing weight, the best path forward is to consult a clinician’s advice. They will be able to help you develop a healthy weight loss plan that’s tailored to your individual needs. One clinic that has expert clinicians on call is Precise Men’s Medical Center.
If you want to learn more about how to lose body fat and gain lean muscle mass, visit our website to start your weight loss journey.
The trained staff at Cleveland’s Precise Men’s Medical Center can provide a customized healthy living program to best support your overall health. We will tailor the plan to your unique needs, history, and circumstances so you can get the best results possible. Give us a call today to set an appointment with our expert medical staff.
