It’s a known fact that trying to shed a few pounds, or even maintaining your weight as you get holder is harder and harder. And it's not genetics, (well, maybe, not entirely). After age 50, the process of your muscles being infiltrated by fat accelerates,” he says. ... Your metabolism starts to slow down, and you lose muscle mass, making it harder to keep fat from piling on. You can still lose weight—but you will have to put in a more deliberate effort than you used to.
Achieving the body, you had at 20 may seem far-fetched, but losing weight after 50 for men may be easier than you think. See how to lose weight after 50 with these minor changes.
From eating more (yes, we mean that) to simply getting extra sleep, see what minor changes you can make to lose weight after 50!
Men and Aging
Weight loss after 50 may be a tougher feat for a number of age-related factors, including a slower metabolism that is often compromised with muscle loss. In fact, men can lose about 10 pounds of muscle by the age of 60 with further decline as the years go by.
Like a domino effect, bones and joints may have to work a little harder related to reduced muscular support. The strain added can increase aches and pains thus furthering the motivation to be and stay inactive.
Whereas men generally need more calories than women related to muscle mass and body weight, they can experience changes in hormones similarly to women in menopause. Testosterone is the renowned hormone associated with "manhood" and strength and unfortunately, men experience reductions in testosterone during the natural aging process which can reduce metabolism even more.
Although achieving the body you had as an athletic teen or twenty-year-old may seem a little far-fetched, weight loss after 50 can still happen despite conflicting age-related factors.
Try adapting a few different daily lifestyle changes can help you feel better, be a little lighter and be able to add flexibility your bones, muscles, and joints!
Eat The Right Foods, Color Counts!
Besides being nutrient-rich and packed with fiber, gravitating towards more colorful fruits and veggies can increase greater feelings of fullness, thus reducing the risk of overeating and controlling overall calorie consumption.
In addition to fruits and veggies, whole grains are excellent fiber choices. Their inclusion promotes a healthy weight for men of all ages, supports bowel health, and reduces cholesterol and heart disease risk, all while minimizing nutritional deficiencies that may be more prone with advancing age.
Men are encouraged to consume 38 grams of fiber daily, which can also be obtained with beans, lentils, nuts, seeds, and other plant-based sources. For what its worth, Oatmeal is my “Go-to” breakfast, with a sprinkling of cinnamon and a drizzle of natural, organic honey!
Consume Adequate Protein
Protein is important for weight loss, as the macronutrient supports lean muscle, lends greater satiety than carb and fat, regulates hunger hormones, curbs blood sugar fluctuations, increases energy expenditure, enhances fat burn, and supplies metabolic-supporting B vitamins.
Protein intake recommendations vary based on a number of factors, including age, weight, gender, and activity levels, though adults are often encouraged to consume at least 10 to 35 percent of total daily calories from protein sources. To support overall fitness and a healthy weight, men should consume at least 56 grams of protein per day, which aligns with the dietary reference intake (DRI) of 0.8 grams of protein per kilogram (g/kg) of body weight.
Consume lean and plant-based proteins to reduce overall calorie and fat intake fat, especially from lean beef, chicken, turkey, fish, eggs, beans, lentils, and other legumes.
And since the World Health Organization (WHO) International Agency for Research on Cancer (IARC) recently announced red meat is probably carcinogenic, specifically colorectal cancer with some evidence for pancreatic cancer and prostate cancer, they advise limiting red meat consumption to two servings per week.
Strategize Fluid Needs
While the importance of hydration is essential throughout the entire lifespan, growing older heightens the risk of dehydration predominately related to a decreased thirst mechanism. Furthermore, thirst often masks itself as hunger, which can direct attention to food rather than a glass of water.
Adult men are advised to drink about 15.5 cups (3.7 liters) of fluids per day, in which water is advised to be the governing hydration source. Hydration can also be in the form of foods that are naturally rich in water, including watermelon, celery, cucumbers, tomatoes, and oranges.
But try to limit foods and drinks filled with empty calories, including soft drinks, energy drinks, and alcoholic beverages. And if you are to drink, men are advised to limit alcohol consumption to no more than two drinks per day.
As a bonus tip, check the color of urine if unsure if consuming sufficient water and fluid: A transparent yellow to a pale straw color indicates normal, adequate hydration.
Increase Physical Activity
Entering the gym maybe a little bit more intimidating at age 50 than it was as a muscular, younger male, though getting reacquainted with the weight rack can help counteract the loss of muscle and help support a healthy metabolism, while aerobic exercise helps torch calories.
Include weight and strength training at least twice a week and focus on the major muscle groups, including the back, chest, arms, and legs. And if visiting the gym doesn’t do it for you, you can still get the same benefits of working those weights by using a few household items that are usually within reach.
For example, a #403 can of vegetables-soup, or sauce weighs about 40oz’s (4lbs) you can take two of these hold one in each arm, stand upright and slowly bring them over your head until they touch there. Then bring them slowly down. Do this in reps of 10 times for 3 sets. You can also do this laying on your back and bring those cans over your head, so that they are perpendicular to your shoulders, then again touch each and bring them slowly down to the floor, extending out from your shoulders. Then again, repeat 10 times for 3 reps. Note: There are other household weight training exercise available on YouTube and other social media outlets, just look for them!
Keep in mind that to elevate your heart rate, and burn sufficient calories, you will lose weight faster, if you include a minimum of 150 minutes of aerobic activity weekly, or at least 30 minutes a day most days of the week. Cardio exercises that elevate heart rate include running, brisk walking, swimming, dancing, and cycling.
Though strength training paired with aerobic exercises is the ultimate power duo for weight loss and muscle maintenance and reducing the risks of developing diabetes and heart disease, simply make it an effort to increase daily movement. Even minor tweaks and short movement bouts can make a significant difference, which can be achieved by parking further away from the store’s entrance, taking the steps over the elevator, and taking the dog for a walk. But we mean a walk, a Brisk Walk, not a leisurely stroll!
And since your looking at this information, which is nested on our PedometersUSA.com website, we would be remiss if we didn’t recommend using a good, reliable Pedometer or Activity Monitor to make sure your keeping track of your steps, distance walked and the number of calories your burning each time you lace up your walking shoes and go out for that walk.
Get Quality Sleep Nightly
Yes, doing essentially nothing but recharging the mind and body can aid in weight loss after 50 and, well, at any age!
A deep sleep of seven to nine hours results in greater weight loss as opposed to five to six hours, though sleeping patterns do tend to change during the normal aging process. Many find it harder to fall asleep at night and awaken throughout the night, with an average of three to four wake times.
Some may look to medications, but additional sleep aid measures include staying consistent with bed and wake times, avoiding caffeine several hours before bed, avoiding naps throughout the day, straying away from TV time right before sleep, and exercising in the afternoon.
The above recommendations, of course, are made in a general way. But before you try to add any of the above to your lifestyle, please check with your physician to make sure what you would like to add to your daily, weekly routines will only benefit you and not cause you any harm based on your current physical condition.
The key to weight loss, like anything that will help you in life is that the more you put into a weight loss program, the more you will benefit by it! Moderation is always the key but in order to not only maintain your weight, but actually lose additional weight means that you need to get more active and work your body so that along with a more nutritious diet, you can not only burn calories which will in-turn help you shed those pounds, but your going to find that besides your pant and shirt sizes decreasing, you’re going to be increasing your muscle tone and stamina!