The 6 best solutions to lose weight after 50 years - The360 Healthy

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  • Saturday, January 4, 2020

    The 6 best solutions to lose weight after 50 years

    The 6 best solutions to lose weight after 50 years

    As you get older, your pounds build up and your body shape changes. Many men and women face weight gain as they age. Here we give some precious tips for losing weight after 50 and getting back in shape!

    Losing weight at 50 is possible!

    Men and women pass the 50 mark differently. However for both, this is accompanied by physiological upheavals.

    It is very likely that menopause has already pointed the tip of its nose in women, with hot flashes, mood swings, sleep disturbances ... This menopause is synonymous with stopping production of several hormones, including growth hormone (somatotropin), responsible for building and maintaining muscle mass. The muscles then experience a loss of volume and strength, which promotes the accumulation of fat.

    A scientific study conducted in the United States, the aim of which was to find out the changes in muscle mass and efficiency linked to the aging process, concluded that: "muscle strength decreases in people aged 50 and over, as well as the frequency of range of motion, the circumference of the legs and the resistance values ​​of the knee and hip joints”.

    This leads to a slowing down of the metabolism, which is a source of reduced energy. The body will therefore tend to store more fat. While the man takes the belly and sees his abdominal belt increase in size, the woman meanwhile, will observe a series of fat deposits in the belly and the waist.

    But luckily, there is no age limit for losing weight and shedding those extra pounds. Here are 6 tips to help you lose weight at age 50.

    1 - Strength training exercises

    To cope with the loss of muscle mass that is more and more visible in seniors, you have to build muscle with exercises. Lift a few weights to work your back, arms and legs. Do water aerobics, exercise, and gentle movements such as yoga exercises. Because you are no longer 20 years old, there is no point in having an uncontrollable chain of abs or squats to lose fat.

    Losing weight at 50 is done little by little, and in a global way in order to regain your beautiful, drawn and harmonious figure. In addition, these exercises will help give you a better metabolism and therefore make you lose weight. Strength training with one cardio training session per week will promote the health of your respiratory system and lungs.

    2- Be more active

    To burn calories, you have to be active and move your body. Do not sit all day long, get up from time to time, go for a walk. Try to walk 10,000 steps a day to keep your immune system healthy. As seniors, when you exercise for a moderate amount of time for an extended period of time, you produce catecholamines, hormones that cause lipids to transfer to the blood to supply energy to the body's organs.

    3 - Watch your diet

    Pay close attention to your eating habits. To lose weight after 50 years, you must respect a succession of small changes with substantial long-term effects. Reduce your intake of alcohol which is very high in calories and which makes you fat. Also stop sodas and drinks rich in industrial sugar, pastries, fatty foods, too salty or too sweet.

    Nor is it a call to overly restrictive dieting, or to skipping meals. Instead, observe a diet with a balanced calorie intake: eat lots of fruits and vegetables, proteins. Adequate protein intake will help you maintain muscle mass and strong bones. However, watch out for the carbohydrates that are easily stored in the body as fat.

    4 - good hydration

    Drink at least 2 liters of water a day to properly drain the body, eliminate toxins and fat molecules. This will be excellent for the flow of your blood as well as the right level of your blood pressure. Take herbal teas, healthy drinks with no added sugar and tea. Green tea is known worldwide for being an excellent fat burner, ideal for losing weight after 50 years.

    5- Favor whole foods

    Whole foods contain good nutrients that are considered very good for health, such as dietary fiber. You will find it in foods such as: pulses or greens, legumes, fruits, mushrooms, whole grains, avocado, nuts, etc.

    Do not forget the important role that food supplements play in keeping seniors in good shape. There are capsules capable of capturing fat (chitosan for example) or sugar, which will help you lose weight after 50 years and promote a positive effect on your cholesterol levels.

    6- Practice a regular sporting activity

    Swimming is an ideal solution if you plan to lose weight after 50 years. Practiced gently, it has the advantage of strengthening your muscles. It is a complete sport which is recommended for back pain.

    Hiking is also a well-being and immersion in nature activity. It is soothing psychologically, and it can help you to change your mind, to decompress... You can even choose to wear in groups.

    In short, losing weight after 50 years may seem difficult, but with a few small attentions and very simple exercises, you will achieve your best form.

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