Maybe you’ve found that your metabolism has slowed and you’re noticing a little extra padding, or perhaps you’ve been a bit overweight for some time and have decided it’s time to get things under control. One way or another, you may find that losing weight after you’ve turned 50 is a little more difficult than it was in the past. Here are some tips and tricks to get you started.
Slow & steady
Be gentle with your body. Start slowly and discuss your plans with your physician, especially if you have any pre-existing health conditions. If you haven’t been active in a while, this is especially important. You don’t want to shock your body. Your muscles, including your heart, may not be as resilient as they once were and jumping into a too-strenuous fitness regimen too fast, could have a negative impact. Even a short walk a few times is a good starting point, that you can easily build on to as your body gets more comfortable. Just make sure you continually push yourself each time you reach that physical comfort zone, or you’ll risk plateauing.
Consider a trainer
A personal trainer may be able to help you design an exercise/weight loss program that best suits your needs to help you achieve maximum results. Even if you only work with a trainer for a short period of time, the knowledge you’ll pick up will set a great foundation for achieving your long-term fitness goals. Plus, they may also be able to give you some useful tips on diet and nutrition.
Get your hormones checked
If you haven’t had a blood test to check your hormone levels recently, now is a great time to do it. Certain hormonal imbalances can affect your ability to lose weight, so if you’ve been working hard and not seeing changes, the results of your blood work can you clue you into any underlying issues.
They say weight loss success has 80 percent to do with diet and only 20 percent with exercise. That means that if your diet is a mess, it’s time for an overhaul. You can’t expect results if you’re not willing to let up on the chips, ice cream, snack cakes and diet sodas. Once you ditch the junk food, you’ll still need to keep portion sizes in check, bump up your intake of fruits and vegetables, lean meats and plant-based proteins, and drink plenty of water.
Some people find it absolutely impossible to lose weight during stressful times. Aging parents, retirement plans and lots of other things may be causing you excessive worry and stalling out your weight loss. Try to be proactive about taming that stress. Meditation, prayer, yoga, mini-vacations, quality time with friends and loved ones, are great ways to start relaxing and focusing on the positive things in your life rather than the negative.