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!