How Can Men Over 50 Lose Weight
You might have noticed that it becomes tougher to lose weight as we get older. Since 75% of people over 20 years of age are obese, therefore you can have an idea about how easy it is to gain weight and difficult to lose it once you start getting older. So lets find out How can men lose weight over 50.
What Causes Obesity in Men Over 50?
Once you cross the age of 50, there is a higher chance for you to suffer from a chronic medical condition. Most commonly, being overweight leads to having two primary diseases, hypertension and diabetes.
Hypertension refers to elevated blood pressure that a person has due to high pressures withstanding in arteries for a long time. Anyone who is hypertensive has high levels of blood cholesterol. Your cholesterol levels tend to increase when you are consuming a greater amount of fats and carbohydrates.
Diabetes is also a disease that results from a hormonal imbalance in insulin. Insulin regulates blood sugar levels. If you are consuming too many sugars and the body cannot process it, then you ultimately have diabetes.
One thing is clear that having an unbalanced diet that is loaded with fats and carbohydrates is not an ideal choice for people who turn 50. You should include fats and carbs but in limited amounts.
Another thing which may cause obesity is a sedentary lifestyle which makes weight loss over 50s very tricky. If you don’t take the stairs instead of the elevator or do not incorporate working out into your routine, then the chances of gaining weight increase.
Unhealthy habits such as smoking can also contribute towards weight gain along with increased risk for various types of cancer.
Besides health and lifestyle-related problems, another point that should be noted is that being overweight sabotages your self-esteem. People feel under-confident about their body.
Control over Weight
Once you gain weight, you might find it tough to go back. As our body grows older, we lose the resilience our body initially has. However, there are still some things which we can control.
- Working on unhealthy habits
- Lifestyle modifications
You might notice that there are some factors which are not directly linked to weight gain. Hence, we cannot completely control it. These factors include:
- Weight gain due to hormonal imbalance (PCOS, hypothyroidism, cortisol imbalance, etc.)
Effective Ways to Start With
Shedding the extra pounds that you have put on is tough, but it is not impossible. How can men lose weight over 50 then , we will be sharing some quick ways of losing weight with you.
When you indulge in strength training, the main target is the hormones which lead to balancing out a variety of medical conditions. Although cardio is an excellent option for weight loss, older people should focus more on strength training.
The loss of muscle mass from your body begins by the age of 50. It occurs at a rate of 1-2% every year. Therefore, it is essential to include such workouts in your routine that highlight gain of muscle mass.
We all know that protein is one of the most essential elements in our body. Protein is a key factor when it comes to regeneration and replenishing the body.
It does not only help with weight loss but also helps in battling the loss of muscle mass as your age progresses.
A brilliant option to consider when you are working on how to lose weight in your 50s is boosting your fiber intake. There are many reasons why this is considered important.
Firstly, fiber makes you feel fuller for a longer time. It stays inside your belly for a longer time. Thus, gastric emptying is slowed down.
Fiber also regulates contains loads of nutrients that help in weight loss.
Eat Less at Night
Studies have shown that people who consume fewer calories at night are two times less likely to be obese. This helps you to maintain your weight and stops you from having extra body fat.
People who consume food at night are at a risk of developing metabolic syndrome. Patients from suffering from metabolic syndrome have a round belly due to accumulation of visceral fat.
Moreover, they also have high blood pressure and raised levels of blood glucose.
Hydrate, hydrate, hydrate
We cannot emphasize enough on how important this point is. While we are talking about hydration, it is also essential to know that you need to have the right source for hydration. Do not consume beverages, soft drinks, or juices.
Opt for healthier options like herbal teas, green tea, black tea, or even better, just water.
Get at least six to eight hours of sleep at night. You might feel that your sleep cycle does not have any significant effect on your weight pattern, but that’s not true. Many studies have revealed that getting enough sleep is vital to maintain a healthy weight.
Go to a Healthcare Practitioner
If you have failed to lose weight despite trying everything, then it might be time for you to check with a doctor. With a proper diet, intense workout and a few lifestyle modifications, you should see your pounds dropping. However, if you still can’t then go for a checkup.
Many diseases make it difficult to lose weight like polycystic ovarian syndrome (PCOS), hypothyroidism, etc. If you have other people in your family suffering from these diseases, then it is likely that you may have these conditions too.
Explain your symptoms to your healthcare provider. Then follow the tests they ask you to get done so you can reach your goals better.
Make yourself comfortable with your body image. You must know that many people suffer from obesity. Therefore, you are not alone.
Keep yourself motivated to reach your goals. Look at transformation stories of people who were once overweight but now have control over their bodies. This will help you in sticking to your goals. And we have shown how can men lose weight over 50.