Although the strategy to lose weight after 50 remains the same, there will be a slight change in the way various exercises need to performed. With the increase in age, the capacity to tolerate strenuous physical activities decreases. So, the exercise intensity has to be cut down in order to avoid any kind of injury. It is discussed below:
Although exercise is essential, one should avoid a rigorous workout. This is because, it is a known fact that bone strength declines with age. The bones might appear healthy, but they are not capable enough to bear a high-intensity exercise routine.
Also, the lungs and the heart have to really work hard to keep pace with a vigorous physical activity. Considering the age factor, the lungs and the heart may not be able to tolerate high intensity workout. So, make sure that the cardiovascular workout you choose is performed at moderate level intensity. To start with, get up in the morning and go for a brisk walk. A 20-25 minute fast walking in the morning is a recommended exercise to support your weight loss endeavor. Now, slowly start adding new workouts to your exercise routine. So, other than walking, start doing cardiovascular exercises like swimming and cycling at moderate intensity. These activities help to tone up the muscles as well as reduce stubborn body fat.
Weight training like squats, lunges, and lifting dumbbells can also help to lose weight. These exercises are designed to strengthen and build muscles. It is observed that with increase in muscle mass, the body expels more calories, which in turn helps to reduce weight. However, do not try to lift very heavy weights, as it can cause muscle injury. All in all, doing an exercise routine daily that lasts for about 50-55 minutes is enough to eliminate excess weight at the earliest.
Weight loss is also dependent on the metabolic rate. Faster metabolism can play a crucial role to reduce weight in less time. The best way to speed up metabolism is to practice the habit of following an exercise routine in the morning. This ensures that metabolic rate never dips throughout the day.
Being overweight is an indication that there is accumulation of excess fat in the body. So, gorging on high fatty foods will not help in any way to 'knock out' this unwanted fat. Eating pizza, hamburgers, and fried foods (chicken nuggets) on a daily basis is the main culprit behind weight gain. So, drop that habit of feasting on these fast foods that contain unhealthy fats. To promote weight loss, meals should mainly comprise wide variety of vegetables, lean cuts of meat, whole grain foods, and seafood (fish) as they are low in fats and rich in essential nutrients. Fruits too can be added in weight loss diets as they provide plenty of health benefits.
Recent studies have proved that body accumulates more fat with fewer and larger meals than consuming the same amount with frequent and smaller meals. So, it is advised to have 5-6 smaller meals, instead of two large-sized meals.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a certified gym instructor.