Fat Loss after 50: Five Easy Tips
Changing your body composition after 50 seems hard to most people.
But that doesn’t mean we shouldn’t keep a healthy weight through exercise and eating right.
Two-thirds of Americans are overweight, statistics show. And numbers are similar in other English-speaking countries.
Our metabolisms slow down as we get older. But obesity isn’t caused by reaching a certain age, and it’s not inevitable. Maintaining a healthy weight is important for preventing a range of health problems later in life, from high blood pressure to Type 2 diabetes and more.
Whether you’re already active or just wondering why you can’t drop the pounds, we’re here to help you create the right exercise program for you and to offer resources on eating right. Here are some tips to keep in mind.
No. 1: You need strength training
We lose muscle mass with age. It’s a simple fact. But we need muscle to maintain our metabolism, bone health, independence, and protections against falling. Strength training includes weightlifting and working out with resistance bands or your body weight. It is NOT about becoming The Incredible Hulk. It is an essential part of staying healthy and of keeping your body fat down.
No. 2: Focus on fat loss, not weight loss
Even among young people, being healthy doesn’t necessarily mean wearing a size 2 or keeping in a certain weight range. Forget the scale and focus on body fat, not just pounds, which can be a deceptive measure.
No. 3: Ditch the sodas
Stop drinking sodas, even “diet” sodas. They contribute to overeating, needless weight gain, and other health problems. Consume half your weight in ounces of water each day. (If you weigh 150 pounds, drink 75 ounces.) Try soaking fruit and vegetables in water as a replacement for soft drinks. (Grapefruit and rosemary make a nice mix. So do cucumber and watermelon.) Also, consume alcohol in moderation, if at all.
No. 4: Get enough protein
You already know this: Avoid unhealthy snacks like potato chips and candy. Instead, nibble on nuts, whole grains, and fruit between meals. Don’t wait till you’re “hangry” to eat – it will just make you overeat at mealtime. Dine with family or friends when possible, because we’re more likely to eat proper portions when we’re not alone. And make sure you’re getting enough protein. Some studies indicate we eat less of it when we’re older, and that’s the time we need it most to avoid growing frail.
No. 5: Fat Loss after 50 Isn’t So Different
It’s no secret. Fat loss after 50 isn’t all that different from keeping a healthy weight at any age. You can do it, even with changing hormones and metabolisms. And there is no fad diet or miracle cure. Eat less, move more, and be patient. Period.
By maintaining the right weight, you will perform better, feel better, and live better. I am here to help, whether you’re a seasoned exerciser comfortable with exercise, or new to the whole idea. Contact me today.
You already know that physical exercise is great for your body.
But many people still don’t realize it’s also great for your mind, helping to build memory and ward off dementia, despite a growing list of scientific studies shows.
For example, just one exercise session can improve how our brains work and the part of memory that lets us recognize common information, according to a new report from The Journal of International Neuropsychological Society.
“The study adds to growing evidence that exercise can have rapid effects on brain function and also that these effects could accumulate and lead to long-term improvements in how our brains operate and we remember,” The New York Times wrote. Science is finding that adult brains can be malleable, “rewiring and reshaping themselves in various ways, depending on our lifestyles.”
Our brain’s memory centers can become more fit, the study suggests, “an analogy to what happens with muscles,” one doctor said.
A second new study found that physical activity improves cognition in older adults, even those with dementia, The National Institutes of Health reported.
“Encouraging evidence indicates that being more physically active is associated with a lower risk of Alzheimer’s disease and a slower rate of cognitive decline in older adults,” the NIH said.
As scientists learn more and more about the healthy mind-body connection, two points are already clear: Exercise is good for your body as you age, and it’s also good for your brain.
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If you have a dog, here’s one more reason to love him.
And if you don’t, here’s one more reason to get one.
Scientists say Fido is good for your heart health.
“Those who own a pet, particularly a dog, were healthier from a cardiovascular standpoint,” said Dr. Francisco Lopez-Jimenez, a Mayo Clinic cardiologist, author of a study published in Mayo Clinic Proceedings: Innovations, Quality and Outcomes. https://mcpiqojournal.org/ar…/S2542-4548(19)30088-8/fulltext
The study looked at 1,800 people with no history of heart disease and scored them based on Life’s Simple 7 from the American Heart Association: body mass index, diet, physical activity, smoking status, blood pressure, blood glucose and total cholesterol.
The study found that people with pets had better cardiovascular health – and people with dogs had the best of all. Pet owners got more physical activity and had better diets and blood sugar – again with dogs bringing the greatest benefit.
The heart association has said that owning a dog increases physical activity and engagement while lowering the risk of cardiovascular diseases. These are all important challenges for millions of people over 50.
And AARP gathered previous reports showing dog owners have a lower risk of high blood pressure and are more likely to survive a heart attack. Having a dog lowers stress and depression and even eases pain, since just looking at a furry friend produces endorphins, our natural painkillers.