If it has apparently become more difficult to lose weight since you passed the big 5-0, you can not imagine anything. "As you get older, your metabolism slows down and many of your metabolic functions, as well as organs and absorption – all just get a little less efficient," says Katherine L. Tucker, Professor of Nutrition Epidemiology and director of the Center for Population Health at the University of Massachusetts. Lowell. You now need fewer calories than ever to maintain or even reduce your body mass.
In addition, the quality of muscle changes as muscle fiber ages into a combination of fat and muscle in muscle fiber, says Stephen Anton, associate professor and head of the Division of Clinical Research at the University of Florida's College of Medicine, Department of Aging and geriatric research. "After the age of 50, the process of getting your muscles infiltrated by fat speeds up," he says. The result? You may feel tired more easily. Your metabolism slows down and you lose muscle mass, which makes it harder to keep fat from accumulating.
You can still lose weight ̵
Eat more fruits and vegetables
To lose weight, you obviously need to consume fewer calories than you consume. But instead of focusing on what to eat less let's talk about what eat more of. First fruits and vegetables. In Harvard's study, people who consumed more fruits and vegetables lost weight, especially if they ate more berries, apples, pears, soy, or cauliflower. Fruits and vegetables are low in calories, but rich in essential vitamins and minerals that you'll need as you grow older, including fiber that can fill you up between meals, says Tucker. She recommends that you stack vegetables over half of your plate with each meal. Store frozen vegetables in your freezer so you never leave home, and make your salads creative by adding olives, cheese or sliced oranges to make them tastier. Take a look at our favorite breakfast salads – yes, breakfast salads – for more inspiration.
Buy an Instant Pot and Make Bean Stew
The beans are filled with fiber and protein Traveling through your digestive system, its fiber and resistant starch feed the good bacteria in your gut, says Tucker. These bacteria in turn form short-chain fatty acids that protect the metabolism. A study from Canada shows that people who ate a portion of legumes every day as part of weight loss lost a few pounds in just six weeks. Try making beans or lentils in an instant pot. So you can stew legumes with vegetables and other spicy components and make enough for the whole family. Check out some other ways to make one of our favorite beans – the Garbanzo .
Accompany Your Personal Scales
Weigh ourselves each morning, so you can tell immediately if the number is upwards and not upwards. "If you gain weight and focus on it early and it's just a few pounds, you can lose it fast, but if you leave it, it essentially programs your body with a higher weight and it's hard to lose because you will hungry, "says Tucker. Learn more about the benefits of weighing yourself every day .
Focus on Your Eating
Between your children's karts lessons, appointments with your accountant, and all the other duties that the modern middle-aged man faces Maybe you do not give your meals the respect they deserve. "People who travel a lot tend to overeat," says Dr. Bettina Mittendorfer, a science professor of medicine at Washington University in St. Louis, but slow and attentive eating can support your weight loss effort. Instead of eating in your car on the way to work or paddling between meetings, take your food, sit down, and chew slowly so you can enjoy every bite. If you add crunchy elements to your meal, such as: Sliced jicama or cabbage, you can slow down and eat less. One more thing: See if the next episode of the hottest show on Netflix can wait until after dinner. (Note: Can it.) Eating in front of the TV is associated with weight gain, according to obesity published in the journal .
Stop Drinking Sugar
Sugary foods and drinks fill you with calories – about 150 calories in a can of Pepsi – but they do not satisfy your appetite. "A soda goes down quickly," says Mittendorfer. "Eat the equivalent in a salad, and you'll be full for longer." (You would need to eat more kale than you can spend on 150 calories.) Drinks gain less weight over time than those that do [astudifrom from Australia .
Mix Your Workouts
If you've been leaning on some kind of exercise, now is the time to mix it up. In a recent study of the University of Illinois at Chicago and Iowa State University, elderly people who made a combination of 30 minutes of aerobics and 30 minutes of resistance exercises three days a week reduced their body fat muscle , (They also showed improvements in blood pressure and cardiorespiratory fitness, important impulses for an aging heart.)
Resistance training is particularly effective in building muscle that burns more calories than fat, and aerobic exercise is particularly effective at losing fat, says study author Elizabeth Schröder , PhD student. "Together, they lead to a favorable change in body composition and the increase in strength and fitness with age leads to a better quality of life and maintaining independence," she says.
For the sake of strength, "focus on the legs and large upper body muscle groups with compound lifts such as squats, deadlifts, bench presses, and pull-ups," says Anton. "These exercises require more muscle groups than isolated exercises and usually result in more muscle building while stimulating fat metabolism." (And our resistance training for beginners .) Find something you enjoy, whether running, cycling, swimming or even walking.
(Take a look at the best cardio trainings that are not performed .) Even better: Interval training combining intense work with subsequent light activity. If you have not exercised for a long time, contact a personal trainer to assess your mobility so you know where to start.
Picking Up a New Sport
Playing pickup games with your friends is just fun: a powerhouse interval workout and therapy session in one. "Sports like soccer, basketball and the ultimate Frisbee would be ideal as [they] would burn a lot of calories and the high intensity demands would lead to an increase in burned fats in the next 24 to 48 hours," says Anton. The friendships you look after can also help. "In general, this social support improves people's adherence to lifestyles," says Anton. In a study published in the 19459009 Journal of Medicine & Science in Sports older people who followed a diet for weight loss and played soccer disappeared more fat than those who followed diet alone.
Try intermittent fasting.
Intermittent fasting may sound intense, but it only means that you eat methodically during a certain time of day rather than eating whenever you want. By limiting your intake of food to certain times of the day, you can encourage your body to use glucose as an energy source and use ketones derived from fat, Anton says.
You may begin at eight or nine hours – including your sleep hours – without eating. So from 8 o'clock to 6 o'clock in the morning you do not eat. Simple enough, right? Then you can train gradually to go 12 hours without food. "A few good male friends and family members who practiced intermittent fasting were pleased with the benefits of abdominal fat reduction and improved energy satisfaction," says Anton. This type of eating habits is not for everyone, ask your doctor first.
Start a Yoga Practice
Yoga can help you to improve and maintain Agility during aging, and its sedative effects can be. If you are trying to lose weight, it is by Advantage, says Anton. You probably will not achieve your weight loss goals with yoga alone, but it can be a helpful habit to work with others. Researchers in China found that older people who practiced yoga for one year lost about one centimeter of their waist circumference – a key to belly fat.