When we are celebrating our birthday, our body begins to change and our organism goes through several phases, in this case, when we reach 50 our body begins to slow down your metabolism and it is more difficult to lose weight.
If you are looking for a way to lose weight and you are close to 50, you have surely noticed that it is more difficult to achieve your goals.
Occasional and orderly fasts can be very efficient to lose weight once we pass the 50-year-old barrier. It should also be accompanied by exercise and adequate rest.
Losing weight is always possible, regardless of our age, however, depending on the stage in which we are it may be more complicated for us. It is very important to reach 50 years of age in the healthiest way possible, therefore, it is important to optimize lifestyle habits to make the body work better.
So that you can have iron health and lose the extra kilos, follow our advice and recommendations to achieve it.
Top tips for losing weight in your 50s
From the age of 50 our body begins to experience a series of changes that affect its functioning. The productions of some hormones decrease and lean mass and some nutritional needs are lost. Keep in mind then, that the needs of our body change.
Increase protein intake
Proteins are very necessary for muscles, and at this stage, muscle mass is one of the most worrying aspects. This generates a reduction in the basal metabolic rate, which has an impact on energy balance., reducing calorie consumption.
To prevent muscle mass from being reduced, it is important to ensure a high protein intake. Because it has been shown that taking a greater amount of protein it can prevent some pathologies such as sarcopenia.
Although we have to emphasize that not only proteins are important, but also increasing the intake of amino acids, or omega 3 have implications when it comes to stopping protein catabolism and thus preserve the muscle.
Cook at home and leave the processed ones
We have to have a good eating habit and for this, it is convenient to reduce the assiduity to restaurants and prepared meals. All the industrial aggregates that we can avoid what we win.
Eating out always tends to make us fatter than we could eat at home. Because on many occasions we do not know all the ingredients with which they cook, they can use with lower quality fats, refined carbohydrates and unnecessary sugars.
For this reason, it is optimal to always choose fresh products of great nutritional value. Vegetables must always be present. And we should get proteins before fish, not meat.
When preparing your preparations at home, opt for the healthiest cooking methods, such as boil, cook, grill, or grill with a little oil. Avoid the extra load of fat, since it would be unhealthy to eat a lot of fried foods a week.
You must sleep well to lose weight
Sleep is very important, During the night and while we sleep, our body repairs itself from all the damage we have sufferedAt that time, hormonal production is balanced and the body's tissues recover.
Not getting enough sleep can also affect appetite and metabolic output the next day. So a bad rest supposes a greater risk for the health since it produces more obesity.
To improve the quality of sleep, it is essential to vary some habits, changing them to improve our health.
Avoid sugar after 50
Sugar is very harmful at any age, however, one of the key points to avoid obesity is having an excess of sugar in our body. That is why, we consider it the best advice, avoid sugar after 50.
It is essential to avoid the regular consumption of sugar in our meals, Yes, there is evidence that they increase the risk of developing diabetes and obesity.
An exceptional case is that of fruits, the fructose found in its composition, although the concentration per piece is very low and that should not worry us. We have to bear in mind that the fruit also regulates our body since it regulates the absorption of nutrients in the intestines.
Get regular exercise
Exercising and maintaining an active life after 50 is essential to reduce body weight. Physical activity is essential to ensure an optimal state of body composition.
If we do not do physical activity, we could lead a sedentary life and it would not be good for our health. Exercising guarantees us an optimal state of body composition. Without taking care of this factor, it will be very difficult to achieve the efficiency of the body's functioning.
Strength work delays muscle loss, thus avoiding a structural problem. In addition, it is important to introduce an aerobic stimulus on a weekly basis.. With this we get to have an active heart.
Occasional fasting
Intermittent fasts are in fashion, they reduce insulin resistance, as well as prevent diabetes and obesity. If raised properly, it can be a very effective method of reducing the number of calories ingested on a weekly basis, and the energy balance becomes unbalanced.
Although there are certain limitations in the case of fasts, a large part of the population could benefit from them. It is essential to propose a comfortable protocol that allows them to be carried out without starving or generating anxiety.
Lose weight after 50
It is possible to lose weight when you are over 50 years oldAlthough many believe that it is not possible, of course it is possible, although it is not as simple as we say.
We just have to take care of our habits, include the healthiest ones and avoid those that are not so healthy. So avoid fried foods, saturated fats, unnecessary sugars and use the best ingredients for your home kitchens.
Try not to be lazy and go for a walk, bike or swim if that is what you like the most. The important thing is not so much a strict diet plan but some healthy eating guidelines and exercise combined with a good rest.