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How can I lose weight if I'm 50?
Can you lose weight after 50?
What causes weight gain after 50?
However, with a few simple adjustments, you can lose weight at any age — regardless of your physical capabilities or medical diagnoses. Here are the 20 best ways to lose weight after 50.
- Lift Weights. Strength training using resistance bands, dumbells and/or body weight combined can help increase muscle mass, which can support metabolism function associated with healthy weight management.
- Try the Mediterranean Diet. A 2020 study in Nutrients suggests the Mediterranean diet can help menopausal women lose fat mass and maintain muscle mass similar to younger women regardless of physical activity.Lombardo M, Perrone MA, Guseva E, et al.
- Add More Protein to Your Plate. Lyons suggests adding more lean protein, such as chicken breast and fish, to one’s diet—or even a protein shake as a supplement.
- Don’t Skip the Carbs. Enjoy healthy sources of carbohydrates, such as beans, sweet potatoes and brown rice, but eat them after consuming the protein source and vegetables in a meal, advises Schmidt.
- Take up weights. You need not join a gym full of buff muscleheads to reap the benefits of weight training. But it would be wise to pick up some weights, since you also lose muscle mass after 50.
- Exercise right. Another fact of aging is that our joints start to show — and feel — wear and tear and may be more easily injured. Consider trading in some high-impact exercises for those that are gentler and kinder to your body.
- Include plenty of produce in your diet. Fruits and veggies pack in valuable nutrients, which fill you up with less fat and calories than many other foods.
- Remember breakfast. Did you grow up hearing that breakfast is the most important meal of the day? Research doesn’t always support this, but making healthy choices in the morning can set the tone for the day, and decrease the chance you’ll overeat later.
Jun 15, 2021 · 1. Embrace strength training. By age 50, you’ve lost about 10 percent of your muscle mass, according to the American College of Sports Medicine. It’s not just a cosmetic concern: Dwindling muscle mass impacts the way you burn calories.
- Kimberly Goad
Apr 19, 2024 · Losing Weight After 50 Is Possible: 21 Tips From Experts. These low-impact workouts and diet tweaks will counter the stiff joints, sore muscles, and metabolism shifts of middle age. by...
Dec 3, 2019 · Follow these tips for the best way to jump start weight loss, and it doesn't involve an unhealthy detox or cleanse.
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