It’s time to retire the notion that you can’t lose weight and be fit once you are over the hill. Your body goes through some changes when you reach your 50s. But that doesn’t mean you can’t still be in shape. It’s just a matter of knowing which weight loss tips work best for your age. Some of these tips may surprise you.
For starters — ignore the gimmicks!
You already know that you will have to adjust your weight loss routine now that you are in your 50s. But you will reach your goals the best if you avoid falling for any weight loss gimmicks. There are a lot of “miracle” plans out there, but they are more likely to derail your progress than have long-lasting results. Your best weight loss weapon is self-control, and not allowing yourself to get sucked in by hack programs that won’t help you lose weight at all.
Rid yourself of as much stress as possible
Stress causes your blood sugar to drop when stress hormone cortisol spikes, which causes you to crave more sugar-y, unhealthy foods. And the older you get, the more stress you’re put under. To keep cortisol from wrecking your weight in your 50s, adapt as many ways to relieve stress as possible. Whether it’s exercising or meditating, keeping your stress in check will definitely help you lose weight.
Eat more spicy foods
There is a handful of spices, from chili powder to turmeric, that have been proven to fire up your metabolism. And since your metabolism starts slowing down in your 20s, it will need all the help it can get to keep burning calories in our 50s and beyond. Incorporate fat-burning spices into all of your meals to reap the most benefits. (More on meal-planning a bit later.)
Have your hormones checked
Getting older means taking more trips to the doctor’s office. While the myriad of tests you need may seem daunting, having them done can help you reach your weight loss goals. Since your hormones naturally decline with age, having your glands checked — thyroid, pituitary,, anything that can affect your metabolism — can help you figure out how to keep your body balanced, which aids in weight loss.
Start counting calories
You know how you’re always told not to count calories when you’re trying to lose weight? That practice needs to be thrown out the window once you’re in your 50s. With a slowed metabolism, it behooves you to be extra conscious of what you are putting into your body. Even planning out your meals more diligently can go a long way to help you lose weight. Be extra mindful of the foods that you snack on, too — those calories can creep up on you.
Drink more water
You get more easily dehydrated when you are in your 50s because your sense of thirst lessens over time. This can hurt your kidneys — and since drinking water helps quell your appetite, dehydration can make you eat more. Start replacing your go-to beverages with water to keep yourself hydrated and reap its weight loss benefits.
Embrace weight training …
You should be upping your resistance training in your 50s since your muscles start to shrink. And since resistance training also helps you lose weight, you’ll be achieving two goals with a single exercise. Think lifting free weights and using resistance bands to make the exercises more challenging and productive. But steer clear of the heavier equipment at the gym, which carry a higher risk of injury.