Weight gain is a normal occurrence as we age for a variety of reasons. Menopause might cause women's metabolisms to slow down and their frequency of activity to decrease. In a similar vein, males may gain weight as a result of their testosterone levels declining with age.
Keeping a Healthy Weight as You Grow Older
During middle age, weight can fluctuate, but it’s crucial to prioritize maintaining a healthy weight for overall well-being and to lower the risk of diseases and injuries.
Maintaining a healthy weight becomes especially important for bone health. A recent study in 2023 found that both exercise and weight loss can enhance bone quality in older adults dealing with obesity. Interestingly, combining weight loss with resistance training proved more effective in long-term weight maintenance compared to pairing weight loss with aerobic exercise. However, both types of exercise support muscle quality, which is beneficial for bone health.
Moreover, sustaining a healthy weight can help prevent diabetes and cardiovascular issues like high blood pressure. Obesity can strain joints and organs, increasing the risk of arthritis, urinary incontinence, cataracts, and cancer among older adults. Additionally, being overweight can lead to decreased physical function and overall quality of life.
Common Challenges of Losing Weight After 50
Many individuals tend to face weight gain after reaching the age of 50, and there are several common reasons behind this.
1. Decreased physical activity with age.
2. Decreased muscle mass, which naturally declines by about 3% to 5% per decade starting from one’s thirties.
3. Increased risk of inflammation and inflammatory conditions like arthritis.
Having less muscle mass means the body burns fewer calories at rest. Regular exercise helps burn calories even during rest periods, so reduced physical activity can lead to fewer calories being burned.
Additionally, systemic inflammation is a common issue among older adults. People in later decades consume inflammatory foods like gluten, dairy, fried foods, ultra-processed foods, added sugar, and alcohol. Structural issues such as arthritis can also hinder physical activity.
Hormonal changes present another challenge for weight maintenance in both men and women. Hormones play a crucial role in metabolism efficiency. Women, especially those over 50 experiencing menopause, may see changes in estrogen levels and increased androgens, leading to weight gain around the waist. Men undergo a similar hormonal shift called andropause, with diminishing testosterone levels contributing to midsection weight gain and decreased energy levels.
Best Ways to Lose Weight After 50
1. Lift Weights
Strength training with resistance bands, dumbbells, or body weight can increase muscle mass, supporting healthy metabolism.
2. Try the Mediterranean Diet
This diet emphasizes fresh fruits and vegetables, whole grains, nuts, legumes, olive oil, and moderate intake of dairy, lean protein, and fish while limiting red meat and processed foods.
Studies suggest it can help with fat loss and muscle maintenance, particularly for menopausal women.
3. Boost Your Protein Intake
To aid in weight loss, incorporate more lean protein into your meals, such as chicken breast or fish, or even opting for a protein shake as a supplement.
Studies indicate that a high-protein diet can assist in reducing body weight by targeting fat mass while preserving lean muscle mass.
4. Embrace Carbohydrates Wisely
Include healthy sources of carbohydrates like beans, sweet potatoes, and brown rice in your diet, but consume them after your protein and vegetable intake during a meal, suggests Schmidt.
This sequencing can help regulate the insulin spike often associated with carb consumption, promoting a quicker sense of fullness and aiding in managing cravings that may lead to overeating.
5. Take a Post-Meal Stroll
A simple 10-minute walk after meals can aid in digestion and help regulate the subsequent insulin spike, promoting feelings of satisfaction. Moreover, incorporating a nightly walk into your routine ensures additional aerobic activity, contributing to the calorie deficit necessary for weight loss.
6. Prioritize Quality Sleep
If you struggle to fall asleep, consulte a healthcare provider about magnesium glycinate or magnesium L-threonate supplements. Research published in the International Journal of Obesity in 2021 highlights the importance of good sleep for weight and fat loss, particularly among adults dealing with overweight or obesity.
7. Look at More Than Just the Scale
While weighing yourself provides some insight into your overall health, it doesn’t tell the whole story. Pay attention to where your body stores fat, and consider measuring your waist-to-hip ratio for a clearer understanding of your weight-related health risks.
When discussing weight loss goals with a healthcare provider, sharing these measurements can be beneficial. It’s important to aim for a safe and sustainable weight loss pace, ideally no more than 2 pounds per week.
8. Track Your Habits
Keeping a journal of your daily habits can be helpful. Whether it’s tracking calories, hydration, or sleep, self-monitoring can increase adherence to a weight loss plan. Documenting daily health habits can help you stay on track and make adjustments as needed.
9. Set Realistic Goals
Lyons and Schmidt both emphasize the importance of setting goals that are realistic, attainable, and sustainable in the long term. Before starting any new diet, exercise, or weight loss regimen, consult with a healthcare provider.
By sharing your goals and obtaining baseline data such as body fat percentage, blood pressure, cholesterol levels, and blood glucose levels, you can create a safe and effective weight loss plan tailored to your individual needs, regardless of age.
