Fat Loss after 50
Five Easy Tips
Fat loss 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 and 63.1 % of Canadians, 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. Our LifeStyle Coaching program may be able to help. Check it out here – https://procoach.app/gordonpalmer-projectbodysmart
Here are some tips to keep in mind.
No. 1: You need strength training
We Tend to 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 but you do need to do more than walk the dog and play golf. 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. Keeping body composition healthy is way more important than the number on the scale alone. Fat mass and lean muscle mass are key measures in maintaining a healthy body weight.
No. 3: Ditch the sodas
Stop drinking sodas, even “diet” sodas. They may 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. If the label on what your eating looks like a chemical shit storm you probably should stop consuming it. The best foods out there don’t require a label to tell you what it is.
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. I good starting guide is about 1.5 – 2.0 grams per kg of body weight.
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, eat better, move more, sit less, lift heavy things and put them back down. It all helps. You just need to find a program that works for you. Once you start be patient. Change takes time but the benefits are immediate even if you can’t see or feel it right away.
By maintaining the right weight, you will perform better, feel better, and live better. We’re here to help, whether you’re a seasoned athlete comfortable with exercise, or new to the whole idea. Come see us today.
Gordon Palmer – Global Fitness & Racquet Centre, Functional Aging Specialist, Personal Trainer and Nutrition Coach.