Many are apprehensive to the repercussions of being overweight upon reaching the age of 50. It’s actually a valid concern that we should not take lightly. According to the American Journal of Clinical Nutrition, being overweight at 50 years old and beyond can make you more at risk to lifestyle diseases compared to those people with the same dilemma but at a much younger age.
It’s a sad fact that many people of this age range only decide to lose weight, eat healthier, and exercise upon hearing their medical diagnosis. But it’s also great to know that some even hire a one -on-one coach to guide them along the way while taking for consideration their special needs. So how hard is it to lose weight at this age?
We have to admit, it’s a bit harder at this point to lose weight. But more difficult does not mean impossible. You just need to understand that you need to exert more effort. The most blamed cause of weight gain at this age is slowing metabolism. At this age, muscle mass is also declining due to limited physical activity that usually comes with age. And since muscles are vital to the good and constant flow of metabolism, weight loss can be a bit harder, if done the wrong way.
If you don’t have any serious medical concerns which might limit you to do some moderate physical activities, working out is still essential to healthy weight loss, regardless of age. But since we now understand that good flow of metabolism is the key to weight loss, and muscle mass is one of the most important factors to boost it, it’s completely understandable that weight training must also be added to your workout. However, weight training must be controlled and monitored based on your initial capacity and will only progress eventually as your strength increases to avoid any injuries. It’s not really necessary for you to bulk up in muscles, but weight training is important to increase muscle mass to promote faster metabolism.
Second, cardiovascular or aerobic training must still be done. This is the part that you will increase your energy expenditure to speed up weight loss. Regular jogging or brisk walking is recommended at first, and more intense workouts can be done once your endurance increases. It is recommended that you do it for at least 30 minutes to increase your heart rate to a considerable level.
Changes in daily caloric requirement
Last, and the most important of all is, of course, changing your food intake.
Caloric deficit is necessary. At this point, a good nutrition coach will be of great help, since they can help you interpret
your requirements, and assess and validate your food intake. Nutrition coaches usually suggest that you should be cutting down your daily caloric intake to up to 500 calories. This is necessary for you to burn that extra energy that you had consumed without storing them for no immediate purpose.
Though losing weight might be slower in middle age, once you integrate these healthy habits to your lifestyle, know that you are doing something substantial for your general welfare and eventually, your life.
Yes, it’s better late than never. Do it one step at a time and you’ll eventually get that much better, healthier version of you.