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- Fear not: It *is* possible to lose weight in your 50s, and the key is adopting consistent, sustainable habits that work for your lifestyle, says Kimberly Gomer, RD, a Miami-based registered dietitian who specialises in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
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Though weight loss may seem to get more difficult with age, many evidence-based strategies can help you achieve and maintain a healthy body weight after turning 50.
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
- 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.
- Move more. The underlying principle of losing weight is burning more calories than one consumes. Some research has linked sedentary lifestyles to an increased risk of developing cardiovascular disease, obesity, and poorer health in general.
- Get enough sleep. Many studies have suggested a link between a lack of good quality sleep and obesity. Specifically, they suggest that there is a correlation between short sleep duration, poor quality sleep, and an increased risk of developing overweight or obesity.
- Do not skip meals. It may seem like a good idea to skip meals to lower caloric intake, but this can actually prove detrimental to weight loss. Some studies suggest a link between skipping breakfast and obesity, meaning that there is a chance that skipping meals can lead to a person gaining weight rather than losing it.
- Park further away. While commuting, try parking farther away from work or the destination. If a person takes public transport, they can try getting off one stop ahead of the regular stop.
Dec 30, 2023 · Fear not: It *is* possible to lose weight in your 50s, and the key is adopting consistent, sustainable habits that work for your lifestyle, says Kimberly Gomer, RD, a Miami-based registered...
Jan 11, 2024 · With a balanced diet, regular exercise, proper medical guidance, and a patient, sustainable approach, weight loss is still possible and beneficial after the age of 50, says Ingram. Keep reading...
Jan 3, 2024 · Fear not: It *is* possible to lose weight in your 50s, and the key is adopting consistent, sustainable habits that work for your lifestyle, says Kimberly Gomer, RD, a Miami-based registered...
