Middle age is a significant period of one’s life, and it is time to reconsider those things that are most important. Moreover, by now, the body has started to change. And these changes are there is nothing yet to worry about. Again, don’t lose your confidence or strength when you’re at this period; you can still achieve your dreams of staying fit healthy with weight loss. This article discusses some of the best strategies to lose weight during your 50s and 60s safely.
Most of the options of weight-loss strategies can still selectively work for you and help you keep fit. For instance, you can still engage in some physical exercise, take some drugs and food supplements, and stay on a regimented diet for fitness. Choosing any of these strategies is never an assurance that you can reverse your aging process – you probably can’t. But it is quite sure that you can improve how you feel inside – feeling still young and active.
How to safely lose weight in your 50s and 60s
Men and women in their 50s and 60s may not feel like having the same strength as they used to have. However, they cannot afford to lose focus or concentration on the things they believe in and achieve. This confidence goes a long way in achieving the rest of their dreams, including weight loss or balance. Try the following simple methods to help you.
1. Evaluate your family history
At this age, your family history is one right place to start when planning a weight loss journey. Experts believe knowing one’s family history is the cheapest genetic test that one needs. From this history, you can determine specific likely issues and tackle them long before they appear. For instance, if you discover a sickness like diabetes or hypertension in your family history, it is time to begin to prevent such occurrence in your case
2. Manage your diet
Unlike the younger generation, you may not need a full diet change to have an effective weight loss in your 50s and 60s. Sometimes, all that it takes is merely washing off the excesses in your system or improve your nourishment level with specific foods. However, it would be best to be a selective eater to remain true to your weight loss goal.
For instance, stop taking sweets and any other food with a high glycemic index, diabetes history, or not. Moreover, e Academy of Nutrition and Dietetics research
Proteins are your best friend
In the journey of weight loss and staying healthy in middle age, proteins are your best firm. Consuming the right amounts of proteins helps you remain full for a more extended period while primarily building your worn-out tissues, especially your muscles. Also, as you take in more protein, you have better chances of burning your excess calories as appropriate.
3. Balance your Workout Exercises
Exercises are great, but not all of them are yours. Talking with a professional health and wellness expert is an excellent place to start in achieving this feat. Therefore, you must use a balanced workout program to make progress. It is equally essential to deliberately tweak your food toward more hormonal balance as you age. These are some essential parts of your workout sessions in your 50s and 60s:
- Aerobic training. Get into some regular cardiovascular activities that can enhance your breathing with less stress on your heart. Also, aerobic training can influence the metabolic processes going on in your body.
- Strength training. Strength training exercises are great through your muscle build-up without necessarily adding more weight. Many studies have proved that you can maintain consistent body weight and keep a healthy metabolic rate as you gain more strength.
- Flexibility training. By all means, this period is also essential to stay flexible and not allow any part of the body to be stiff. Try stretching more often to stay comfortable and limber through selective daily activities for healthy living.
- Stability training. In addition to your flexibility training, your 50s and 60s is also the period to become more stable without being sedentary. It is time to be youthful in your mind and carry it in your physical body and mental self. Focus on maintaining your balance, appearance, standing posture, or healthy living.
4. Know your Number and Your Limits
Knowing your number and limits as far as weight loss is concerned is a step in the right direction. For instance, you need to begin to monitor your Body Mass Index (BMI) more often, your waist circumference, and body fat percentage.
Body fat percentage
Naturally, you tend to lose some fat as you advance in age. But depends on several factors that include your diet and hormonal level. For instance, a reduction in testosterone in both males and females can reduce muscle mass over time. By implication, you cannot afford to keep the same body weight while body fat is reducing. It is only necessary to enroll in weight loss strategies.
While your waistline is not a direct influencer of your body weight, it is essential to adjust as the weight loss proceeds. Experts discovered that hormonal changes could influence weight loss. Therefore, if your waistline is getting bigger and you’re not losing weight, it is not a good sign.
5. Evaluate your Lifestyle
Your 50s and 60s are also the time of reevaluation, and your general lifestyle is one undeniable need. Since you have worked for probably a larger percentage of your life, it is time to relax more and consciously make an effort to meet people ake impair their lives. It is time to worry less and stay active and optimistic about life.
Leave indelible memories with everyone who meets you and make every moment count. On the other hand, alcohol is one thing you now need to avoid. No doubt, alcohol affects our appetite for food, and that step can be integral to weight loss.
On a final note, the weight loss journey at advanced years in the 50s and 60s can be so much fun. However, not getting younger implies that you need to make a careful and deliberate effort to make it happen for you all the same. More so, don’t rush things and encourage yourself to go further no matter the challenge. All the best!