Successful Tips for Weight Loss for Women Over 50

If you are a woman over the age of 50, you may have noticed that there are a couple of extra pounds that have crept up on you. While you may not appreciate that extra weight, you may take comfort in knowing that you are not alone in that happening. As we age, our metabolism tends to slow down, and we slowly start adding weight each year. The good news is that it is never too late to do something about it!

Once you reach the age of 50, you really need to make healthy eating and exercise a priority. This is especially true if you have been going through prior decades not being committed. Don’t feel ashamed about it, either. A good portion of women in your age group have done the same thing. But now is the time to kick it into high gear, take control of your health, and get fit and healthy.

You can lose weight. Here are some of the most successful tips for weight loss for women over 50:

Weight gain and loss is about energy. Every bite of food you consume is considered energy, as is every calorie you burn from exercise and by just existing. If you take in more calories than you burn, they will be stored as fat. Take in less, and you will pull from your fat reserves to use energy, and it will lead to a weight loss.

Don’t try to lose more than 1-2 pounds per week. Losing weight at only 1-2 pounds per week is a healthy way to lose weight, and you will be more likely to keeping it off.

Forget the fad diets and quick-fix plans. What leads to healthy weight loss is a permanent lifestyle change. You have to be committed to losing weight and being healthy.

Opt for whole foods that are prepared at home, sticking with lots of fruits, vegetables, whole grains, and lean protein sources. Keep dining out to a minimum, because most of the time it is loaded with sugar, sodium, and fat that you can’t see, but has an impact on your health.

Stay well hydrated. Be sure to drink plenty of water each day.

Develop an exercise routine that you enjoy. Ideally, you should be getting 75 minutes per week of vigorous intensity exercise (running) or 150 minutes of moderate intensity exercise (brisk walking) per week. Additionally, you need to get two days in of muscle strengthening exercises, focusing on various muscle groups.

If you stick with those guidelines, you will see the pounds gradually shed and you will look and feel great. Many people find it helpful to keep a food diary to keep them on track, and some put their exercise on their calendar. Do what you must to stick with it and stay committed. As a personal trainer, I have worked with many women over the age of 50 throughout the Pacific Northwest, helping them to achieve their weight loss and fitness goals.

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The Weight Loss Tips for Women Over 50 that You Must Know

Woman In Kitchen Following Recipe On Digital Tablet

Weight issues have become a major concern in America, including the Pacific Northwest where as a personal trainer I have helped many people to lose weight and get into shape. In fact, the Centers for Disease Control and Prevention, reports that nearly 71 percent of adults in the country over the age of 20 are either considered overweight or obese. The good news is that the extra pounds don’t have to be a life sentence, there are things you can do to lose weight, even when you are over 50.

Once you reach about the age of 50, your metabolism slows down some and you begin to lose a little muscle mass each year. But that doesn’t mean you have to take a weight gain or be stuck unable to lose weight, it just means you need to know how to go about losing weight now that you are over 50.

Here are some weight loss tips for women over 50 that you must know:

Stop skipping breakfast. You are not saving calories, because you are likely consuming more later in the day to make up for it. But you need the energy from breakfast. It really is an important meal to get in every day. Opt for something that has a good source of protein, which will help keep you from getting hungry sooner.

Look at your plate differently now that you are over 50. When you load it up with food, fill half of it with fruits and vegetables. Yes, half of your plate should be filled with nutritious fruits and vegetables. The rest can come from things such as lean protein sources and whole grains.

It’s time to up your fiber game. Getting plenty of fiber is a great way to help stave off hunger and to help you lose weight. It is recommended that you get around 30 grams of fiber per day. Start focusing on getting 30 grams per day and you will likely start losing some weight when you consistently hit that mark. Fiber is only found in plant-based foods, so aiming for the 30 grams or more will keep you eating lots of fruits, vegetables, and whole grains.

Keep tabs on how often you are eating food out of the house. The food in restaurant is typically loaded with sugar, fat, and sodium. Start minimizing the number of times per week and month that you dine out, opting instead for home cooked whole foods meals.

Change your snacks. Some snacks, such as nuts, seeds, and fruit, will keep you feeling energized and give you nutrition. Other snacks, such as chips, cookies, and candies, will do just the opposite.

Swap out your fats. Give your body the healthy fats, such as avocado, nuts, and seeds, and get rid of or greatly limit the ones that are unhealthy, such as trans fats and saturated fats. Trans fats are found in processed cookies, crackers, and snacks, while saturated fats comes from animal products.

Aim to lose about 1-2 pounds per week and not more than that so you are losing it safely. Also, along with your dietary changes, add in a regular exercise program that includes cardio and strength training. Stay committed and you will lose the weight!

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Exercise for People Over 60: Start Here

Portrait of fitness woman in doing yoga. Female trainer with student practicing Vrikshasana. Tree Pose with hands in Namaste gesture at gym.

If you are over the age of 60 and want to get started with an exercise program, you have come to the right place. As a personal trainer who has helped many people over the age of 60 throughout the Pacific Northwest, I know that it’s never too late to get started with an exercise program. Plus, it will help you feel better, look better and keep you moving and enjoying your senior years.

There are a lot of good reasons for you to get started with an exercise program over the age of 60. According to the Centers for Disease Control and Prevention (CDC), as an older adult, getting regular physical activity is one of the most important things you can do for your health. Being physically active will help reduce your risks of getting diseases, help slow the aging process, and keep you more independent as you continue to age.

If you are ready to get started with an exercise program and you are over the age of 60, here are some tips to keep in mind:

First, it is important that you check with your doctor if you have been living a sedentary lifestyle. Chances are you will get the thumbs up and your doctor will be thrilled that you will be getting active, but it’s always a safe route to take to start by getting their approval first.

Give some thought as to which kind of exercise you’d like to do. It’s important to have a well-rounded program, where you will include cardio, two days of strength training, and also fit in some low impact stress-reducing type of activity (such as tai chi) each week. Find activities that you enjoy, so you will look forward to it and want to stick with the program.

If you have arthritis or joint pain and find many types of exercise painful, consider swimming or doing water aerobics. It’s a low impact option that will still get you moving, but is easier on the joints.

According to the CDC, you should aim for at least 2.5 hours per week of moderate intensity activity (such as brisk walking), or 75 minutes per week of vigorous intensity activity (such as running). This is in addition to having two days of strength training per week. Ideally, you should alternate the days, so you will do one day cardio, followed by the next day being your strength training day.

Monitor your progress. This will help keep you motivated and let you see how far you have come. You can do this as elaborately as using an app on your phone, or as simply as keeping a handwritten fitness journal.

Don’t hesitate to get the help of a personal trainer. I’ve helped countless people over the age of 60 with their exercise routine, and I can help you, too. By having an exercise program, you will help to improve bone strength, independence, and you will feel better mentally, too. There’s no better time to get started than the present!

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The Best Ways to Achieve Weight Loss for Men Over 50

Fit man lifting heavy barbell at the gym

If you are a man over 50 and want to lose weight, you are not alone. Many men wake up over the age of 50 and decide it’s time to finally do something about the love handles, flabby belly, and lack of muscle. Well, if that’s you, then you have come to the right place. I have helped many people over the age of 50 throughout the Pacific Northwest, and I can help you, too.

As a personal trainer who specializes in helping those over the age of 50 to get and stay fit, I have assisted many people in reaching their weight loss and fitness goals. It’s important to realize that once you pass the age of 30, you began losing about a pound of muscle per year. That muscle was replaced with fat if you were not active, and you also may have slowly started gaining more weight as the years went by and your metabolism slowed down.

Well, you can change all that! Even being over 50, you can still achieve weight loss and get healthy and fit. Here are some tips to do just that:

Follow a sensible meal plan. As much as you may want to have beer after beer, you can’t do that if you want to achieve weight loss. It’s time to cut the extra calories that your body is not burning (and is storing as fat). Eat a whole foods diet that is filled with fruits, vegetables, whole grains, and lean sources of protein. Keep an eye on your sugar and sodium intake, too. If you dine out a lot, you will take in more sugar and salt than you realize, so try to eat more home cooked meals, and limit things like fried foods, sweets, sugary beverages, and alcohol.

Create an exercise routine you will stick with. Everyone likes to say they are “too busy” to exercise. You can’t be too busy to take care of your body. It has to be a priority. Schedule the exercise time on your calendar if you have to, but make sure you stick to a routine and hold yourself accountable. You want to get in at least 2.5 hours per week of moderate intensity exercise (brisk walking) or 75 minutes of vigorous intensity exercise (running).

Along with the cardio, you have to include a weight training program. This is going to help you get back the muscle mass you have lost over the last couple of decades and help you maintain the muscle you still have. Aim to do this at least two days per week, and be sure that the routine focuses on every major muscle group.

Many men like to forget about stress reduction and act like it’s not something that they need to worry about. Stress can increase your chances of having a heart attack, so you do need to find ways to reduce stress. Whether you like to do tai chi, yoga, take a hike in nature, or sit in the hot tub, it’s important to find ways to relax and reduce stress.

Now is the time to get started losing weight, even being over 50. If you don’t do it now, then when will you? There is no better time than the present to start caring for your health, so get started today!

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The Best Ways to Achieve Weight Loss for Men Over 50

African American Man Using Digital Tablet At Home Smiling At Camera

If you are a man over 50 and want to lose weight, you are not alone. Many men wake up over the age of 50 and decide it’s time to finally do something about the love handles, flabby belly, and lack of muscle. Well, if that’s you, then you have come to the right place. I have helped many people over the age of 50 throughout the Pacific Northwest, and I can help you, too.

As a personal trainer who specializes in helping those over the age of 50 to get and stay fit, I have assisted many people in reaching their weight loss and fitness goals. It’s important to realize that once you pass the age of 30, you began losing about a pound of muscle per year. That muscle was replaced with fat if you were not active, and you also may have slowly started gaining more weight as the years went by and your metabolism slowed down.

Well, you can change all that! Even being over 50, you can still achieve weight loss and get healthy and fit. Here are some tips to do just that:

  • Follow a sensible meal plan. As much as you may want to have beer after beer, you can’t do that if you want to achieve weight loss. It’s time to cut the extra calories that your body is not burning (and is storing as fat). Eat a whole foods diet that is filled with fruits, vegetables, whole grains, and lean sources of protein. Keep an eye on your sugar and sodium intake, too. If you dine out a lot, you will take in more sugar and salt than you realize, so try to eat more home cooked meals, and limit things like fried foods, sweets, sugary beverages, and alcohol.

 

  • Create an exercise routine you will stick with. Everyone likes to say they are “too busy” to exercise. You can’t be too busy to take care of your body. It has to be a priority. Schedule the exercise time on your calendar if you have to, but make sure you stick to a routine and hold yourself accountable. You want to get in at least 2.5 hours per week of moderate intensity exercise (brisk walking) or 75 minutes of vigorous intensity exercise (running).

 

  • Along with the cardio, you have to include a weight training program. This is going to help you get back the muscle mass you have lost over the last couple of decades and help you maintain the muscle you still have. Aim to do this at least two days per week, and be sure that the routine focuses on every major muscle group.

 

  • Many men like to forget about stress reduction and act like it’s not something that they need to worry about. Stress can increase your chances of having a heart attack, so you do need to find ways to reduce stress. Whether you like to do tai chi, yoga, take a hike in nature, or sit in the hot tub, it’s important to find ways to relax and reduce stress.

Now is the time to get started losing weight, even being over 50. If you don’t do it now, then when will you? There is no better time than the present to start caring for your health, so get started today!

The Best Way to Achieve Weight Loss for Men Over 60

Excited mature man clenching fist while using balance weight scale at gym

If you are a man over the age of 60 and you are wondering if it’s too late to lose weight, think again. It’s never too late to lose weight, and you will always gain some benefits from doing so. Even when you are over the age of 60, you can have a successful go at losing weight and getting into shape. You never know, you may even make those years your best years yet!

As a personal trainer in the Vancouver, Washington area, I have worked with many baby boomers. I have seen and heard about the struggles of slowing metabolisms and expanding waistlines once people surpass middle age. But I’ve also seen people over the age of 60 stick to a plan that I help them devise, and I’ve seen the wonderful results they achieve from their efforts.

There is no one-size-fits-all formula for losing weight over the age of 60. It comes down to consuming less calories than you are burning. Keep in mind that a pound equals 3,500 calories. Therefore, you need to consume at least 500 calories less per day than you are burning by living and exercising. That would give you a safe and healthy one pound per week weight loss. If you want to lose two pounds per week, you would consume 1,000 calories less per day. You shouldn’t lose more than 1-2 pounds per week, though, so that you keep it off long term.

It’s also important to look at the amount of physical activity you are doing per week. You won’t have to cut as many calories per day if you can boost your physical activity level, which will burn more calories. You should be sticking to a program that includes both cardio exercise (e.g., biking, brisk walking, running), and weight training exercise. The cardio will burn calories, help keep your lungs healthy, and help keep you in a good mood. The weight training will help maintain muscle and build new muscle. However, you can’t exercise your way out of a bad diet, so it’s important to make sure you are eating healthy, too.

Now is the time to boost your protein intake. Opt for lean protein sources, such as lean meats, tofu, beans, nuts, eggs, and seeds. Also, be sure to load up on the fruits and veggies and whole foods. Get out of the habit of eating empty calories, such as snacks and processed foods, and be sure to stay well hydrated.

One of the most important things to remember as you do the things above to lose weight, is to remain patient. Losing weight over the age of 60, or at any age, isn’t something that happens overnight when done in a healthy way. You have to be patient, stick with the plan, and appreciate the benefits as they come. Work with a personal trainer if possible, so that a plan can be devised specifically for you.

It’s never too late to lose weight, and losing even 10 percent of your body weight can do a lot toward providing you with healthy benefits. It’s well worth the effort, even after the age of 60!

The Best Weight Loss Tips for Women Over 50

Senior female jogger resting after running in a park. Proud mature woman stretching in the park and looking at camera. Senior active woman completing her daily routine workout.

If you are a woman over the age of 50, you may have realized that you can’t manage weight quite as well as you once did. That’s because as we age, it becomes more difficult to do so. There are numerous reasons why this happens, but the most important thing to keep in mind is that you can still lose weight. You just have to know the rules of the game and then put in the work to beat it!

Once women reach middle age, and especially past 50, their metabolism begins to slow down. This means that extra weight may begin to show up, and it will be more challenging to lose weight. If you have slowed down and are not as active as you may have once been, then that is going to add to the problem, making it even more challenging.

The good news is that you can still lose weight when you are over 50. As a personal trainer in the Vancouver, Washington area, I specialize in helping people over the age of 50 to lose weight, get in shape, and live a healthy lifestyle. Here are some of the best weight loss tips to keep in mind for women over the age of 50:

Exercise. Evaluate whether or not your exercise routine is meeting your needs. Ideally, you need at least 150 minutes per week of moderate intensity aerobic exercise, which is brisk walking or something that will get your heart rate up.

Weight training. After 50, you begin to lose muscle mass, making it important that you engage in weight training. Opting for two days per week of weight training will keep your muscles revving, which will keep you stronger and burn more calories.

Protein. Many women over the age of 50 are not meeting their protein needs. Be sure to get plenty of lean sources of protein, such as tofu, eggs, beans, fatty fish, etc.

Diet. This is the time to kick up the amount of fruits and vegetables that you are consuming. Loaded with antioxdants, they will also give you a great energy boost and help keep your metabolism going strong.

Stress. When your body is stressed it releases cortisol, which will lead to weight gain. It’s important that you find a healthy way to reduce stress, such as by engaging in yoga, Tai Chi, meditation, etc.

You probably already know many of the things you need to do in order to lose weight, but you may find it challenging to stick with it. Being consistent is a key component to losing weight over the age of 50. Working with a personal trainer may be the ticket you need, as they can tailor your program to meet your special needs, and help keep you motivated for the long haul!

 

Exercise for Older Men: The Best Tips!

Portrait of senior sports couple looking at camera. Happy mature couple relaxing after jogging in the park. Smiling woman and retired man jogging and listening to music with earphones.

If you are getting older and beginning to think more about your exercise routine, you are not alone! I work with many older men at

Boomer Fitness, located in Vancouver, Washington. Through my personal training, I’m able to guide them from being skeptics to being men who have taken control of their exercise routine and are loving it.

As men age, they begin to see things drop, sag, and get a little lumpy if they are not engaged in regular exercise and eating a healthy diet. This is often how the spare tire around the middle forms. Before you know it, you may not be able to go to the end of the block without feeling winded. The good news is that you can turn it all around, no matter what age you are. It’s never too late!

Here are some of my best tips for exercise for older men:

You have to make exercise a priority in your life. For years, maybe even decades, you probably havent’t been serious about it, but that isn’t going to help you live a healthy life. Put it on your calendar, get real with yourself, and make the commitment to have it be a priority.

Realize that you don’t have to go it alone. When you work with someone like me, a personal trainer, your chances for success are going to skyrocket. A personal trainer will help create a unique program that works for you and will address your personal issues.

You can’t exercise your way out of a bad diet. This means that you need to have a healthy diet to go along with your exercise, so that you have the energy in order to sustain the exercise plan, and you reap the most rewards from it.

Set some long- and short-term goals. This is important to do, because without them it can be difficult to assess whether or not you are making progress with your exercise routine. Reward yourself for achieving them, but not with food.

Be sure that your exercise routine includes both cardio and weight training. You need both in order to maintain a healthy and strong body. It’s important to get at least 150 minutes of moderate intensity aerobic exercise per week, which is equivalent to brisk walking. Additionally, you should be engaging in strength training at least twice per week.

I know the challenges that many older men face when it comes to exercising, keeping fit, and losing weight. I’ve helped many men in the Vancouver, Washington area with their exercise and personal training goals. When you have the right program that has been designed for you, and you have a commitment to sticking with it, you can rest assured that you will be successful with your fitness goals!

Exercise for Older Women – You CAN Do It!

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Having a routine exercise program is critical to having good health and wellness. Your body was meant to move, so it’s important that you keep it moving. If you live a lifestyle that is sedentary, then you will find the weight will creep on and your health will decline.

If you are someone who has faltered with keeping an exercise routine, or you haven’t ever started one and you know it’s time to, you are in luck. There’s never been a better time to get started than the present moment.

Here are some tips for getting started with an exercise program:

Women over the age of 50 should be getting 150 minutes of moderate-intensity exercise per week. This includes brisk walking, bike riding, or other aerobic exercise that gets your heart pumping.

You also need to do strength training at least twice per week. This will help you to maintain strong bones and muscle mass, as well as to protect your balance.

You may find that you will be better at sticking to a routine if you have an exercise buddy or do it in a group setting. Many people find that they like the accountability this offers and the community of being a part of a group who all share a common goal.

Just get started with something. You can always change your routine later, but having a routine in place is important, so it’s time to get started. Put your exercise time on your daily calendar, because it’s that important and nothing should come first.

Working with many women in the Vancouver, Washington area, I have helped them get healthy, get fit, and develop a lasting exercise routine. Even the most skeptical ones who come into Boomer Fitness find that they end up loving it, as well as feeling great! They have done it, and you can do it, too!

Tips for Middle-Aged Women: Weight Loss Tips

Portrait of athletic mature woman resting after jogging. Beautiful senior blonde woman running at the park on a sunny day. Female runner listening to music while jogging.

Many women notice that when they become middle-aged, they begin to put on some weight. Each year, it just slowly shows up, and they may not even realize it’s there until they go to put their jeans on and they are snug, or they step on the scale and see it creep to a higher number. As we age, the changes in hormones tend to lead to a weight gain that people are not ready to deal with.

Here are some weight loss lips for middle-aged women:

Keep stress down. Many people overlook the connection between excess weight and the stress they feel, but there is a connection. When you are stressed out, your body releases cortisol, which will lead to weight gain. Be sure to have healthy ways in your life that you can reduce stress, such as meditating, yoga, hiking, etc.

  • Become stronger by engaging in regular strength training exercises. The muscle mass will burn more calories and boost your metabolism.

 

  • Do a diet overhaul. Take a good look at your diet and find a few things you can change right away that will lead to big differences. Maybe you need to ax the addiction to sugary drinks from Starbucks, or maybe you need to replace your big evening bowl of ice cream with a healthier choice. Small changes will go a long way toward adding up to big benefits.

 

  • Increase your protein intake, which will help keep you energized and eating less throughout the day. Eat plenty of lean protein, such as tofu, beans, fatty fish, nuts, and eggs.
  • Maintain a consistent exercise routine, ensuring that you get at least 150 minutes of moderate intensity aerobic exercise per week (e.g., brisk walking, biking, swimming).

 

  • Keep some healthy snacks around so that when you want something, you can grab those, rather than reaching for high-fat and high-sugar snacks. The healthy snacks will help keep you feeling satisfied.

 

  • Be patient and understand that weight loss takes time. It’s not healthy to lose more than 1-2 pounds per week, so don’t try to lose more. If you lose it a gradual pace it will be healthier and will likely stay off longer.

Middle-aged women may have a few more challenges when it comes to losing weight, but they can certainly be successful at it. With a little extra effort and focusing on the right things, you can reach your weight loss goals. Working with a personal trainer can help you get there even faster. In the Vancouver, Washington area, I have helped many middle-aged women lose weight, and I can help you, too!