1. Learn how to exercise to increase your body's endurance
Although cardio exercise gets a lot of attention when it comes to weight loss, endurance training is also important, especially for older adults. Because as you age, your body's muscle mass decreases. This loss of muscle mass begins around the age of 50 and can be a factor in slowing down the body's metabolism leading to weight gain. After age 50, your muscle mass decreases by about 1–2% per year, while muscle strength declines at a rate of 1.5–5% per year.2. Get enough sleep
Many studiesTrusted Source have suggested a link between a lack of good quality sleep and obesity. Specifically, they suggest that there is a correlation between short sleep duration and poor quality sleep and an increased risk of developing obesity. Making sure that one gets enough high quality sleep is important to ensure that they are not at risk of having obesity.
3. Make a group weight loss plan
Adopting a healthy diet or exercise routine on your own can be challenging. However, you can work on losing weight with a friend, colleague or family member to help keep yourself motivated.Research has proven that people who participate in weight loss programs with friends are significantly more likely to maintain weight loss over time.
4. Hack the commute
While commuting, try parking farther away from work or getting off public transport one stop ahead of one’s regular stop. This can all help someone move more and get in more exercise without too much effort.
5. Increase the amount of protein in the diet
Getting enough high-quality protein in your diet is not only important for weight loss, but it's also important in preventing or reversing age-related muscle loss. The amount of calories you burn at rest, or resting metabolic rate (BMR), declines by 1–2% per decade after you turn 20. However, eating a high-protein diet has can help prevent or even reverse muscle loss. Many studies have also shown that increasing protein in your diet can help you lose weight and maintain it in the long run.6. Enjoy exercise
Finding an exercise they enjoy may be the key to a person continuing to participate in it over the long term, according to some researchTrusted Source. Whether that be yoga,
weight training, or tennis, enjoying exercise can help keep a person
engaged and make it feel less like work and more like leisure.
7. A varied diet
Vegetables and fruits contain many nutrients that are important for health, so you should include these foods in your daily diet. A review based on 10 studies found that each increased daily serving of vegetables was associated with a 0.36 cm reduction in waist circumference in women. Another study in 26,340 men and women aged 35–65 related that eating fruits and vegetables resulted in lower body weight, lower waist circumference, and less fat.8. Set realistic goals
It is important that a person does not try to lose too much weight too quickly or push themselves too hard to hit unrealistic fitness goals. Not reaching ambitious goals could lead to a person feeling discouraged. They may be less likely to stick to their diet and exercise routine if they do not see the results they were hoping for straight away.
9. Less use of convenience foods
Regularly eating convenience foods, such as: fast food, candy, and processed snacks, has been linked to weight gain and is also a factor in hindering your weight loss efforts. Convenience foods are often high in calories and tend to be low in key nutrients such as protein, fiber, vitamins and minerals. That's why fast food and other processed foods are often referred to as empty calories. Cutting convenience foods from your daily diet and replacing them with nutrient-rich meals and snacks around nutrient-rich whole foods is a smart way to lose weight. older people .10. Use fitness technology
Using a pedometerTrusted Source or smartwatch, a person can track their daily stepsTrusted Source. Tracking their steps may help a person feel more motivated as they watch their daily steps increase over time. Step tracking can also help people calculate how many calories per day they are burning, so that they can accurately calculate their caloric needs for weight loss.
11. Eat a healthy food diet
Natural, healthy foods including: vegetables, fruits, nuts, seeds, poultry, fish, legumes and whole grains, contain many essential nutrients, work to maintain body weight healthy foods, such as fiber, protein, and healthy fats.Maintaining eating healthy foods will greatly help with weight loss after the age of 50.
12. Lower stress
Researchers have linked high stress to food cravings and excessive food intake. People experiencing high levels of stress may eat as a form of comfortTrusted Source, and this can make it difficult to lose weight. Stress also causes the body to produce the hormone cortisol. Researchers have associated high cortisol levels with weight gain, particularly around the abdomen and face.
13. Eat less in the evening
Many studies have shown that eating fewer calories at night can help you maintain a healthy body weight and reduce excess body fat. Studies show that people who consume more calories at dinner are 2 times more likely to be obese than those who eat more calories during the day. Plus, people who eat more calories at dinner have a significantly higher risk of metabolic syndrome, such as diseases related to high blood sugar and excess belly fat.14. Opt for whole grains
One way to lose more weight is to cook using healthy ingredients. For example, rather than opting for processed foods, a person should choose whole grains. Some studiesTrusted Source suggest that eating whole grains can significantly reduce overall energy intake and body weight in adults with overweight.
15. Drink water in a healthy way
Drinks such as: sweetened coffees, sodas, juices, sports drinks, and ready-to-drink smoothies are often high in calories and added sugars. Consumption of beverages sweetened with high-fructose corn syrup has been strongly linked to weight gain and diseases such as obesity, heart disease, diabetes and fatty liver disease...Replace sweetened beverages Sugar with healthy drinks such as: filtered water, herbal tea can help you lose weight and significantly reduce your risk of chronic non-communicable diseases.
16. Hire a personal trainer
A lack of motivation may prevent a person from losing weight after the age of 50 years, but hiring a personal trainer may help. Personal trainers can keep people accountable and also advise on the best methods to lose weight. However, hiring a personal trainer can also be expensive.
17. Limit added sugars
Limiting your intake of foods high in added sugars including: sugary drinks, candy, cakes, cookies, ice cream, yogurt, and sugary cereals is important for weight loss at any age.Not only in confectionery, sugar is also in ketchup, salad dressing and bread, so reading ingredient labels is the best way to make the right choice.
18. Eat mindfully
Often, people eat while doing other things. Whether eating while working at one’s desk or watching television at mealtimes, concentrating on something else while eating can cause a person to overeat. This is because they are less likely to concentrate on how they are feeling and may continue to eat after they feel full.
19. Try intermittent fasting
Intermittent fasting is known as an eating pattern where you only eat for a certain amount of time. The most common method of intermittent fasting is 16/8, in which you eat within 8 hours, followed by a 16-hour fast.20. Get tested
If a person is still finding it difficult to lose weight after the age of 50 years, it may be worth consulting a healthcare professional for a checkup. A doctor can order tests to rule out any underlying conditions, such as polycystic ovary syndromeTrusted Source or any issues with the thyroidTrusted Source.