How to lose weight after 50? If this question is bothering you a lot, scroll down to know about the safest way to melt those extra pounds.
Deciding to lose excess weight at any age is a wise move as being overweight increase the risk of cardiovascular diseases. Also, as the legs have to bear the weight of the entire body, too much weight can damage the knee joints. 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. Therefore, it is necessary to avoid vigorous weight loss exercises to lose weight after a certain age.
Diet
Being overweight is an indication that there is accumulation of excess fat in the body. Gorging on high fatty foods will not help in any way to 'knock out' this unwanted fat. So, drop that habit of feasting on foods that contain unhealthy fats. In fact, it is imperative to stay away from unhealthy foods to promote weight loss after 50. Eating pizza, hamburgers and fried foods (chicken nuggets) on a daily basis is the main culprit behind weight gain. These fast foods are loaded in unhealthy fats and so including them in the diet is bound to make the person overweight. 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.
Meal Frequency
Weight loss is also dependent on the metabolic rate. Faster metabolism can play a crucial role to reduce weight in less time. Metabolism is defined as the process of conversion of ingested food into energy. 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. Besides exercise, the number of times, you prefer to have meals in a day, can also be a deciding factor to increase the metabolic rate. Also, it is advised to have 5-6 smaller meals, instead of two large-sized meals. Recent studies have proved that body accumulates more fat with fewer and larger meals than consuming the same amount with frequent and smaller meals.
Exercise
No matter what the age is, one simply cannot ignore exercise, if one is serious about losing weight. In today's busy schedule, people in their 30s and 40s find it hard to devote time to exercise as they are bogged down by family responsibilities and office work. So, by the time they become 50, the inactivity lifestyle causes increase in weight. No wonder, people in their 50s are seen with a protruding belly. Although exercise is essential, one should avoid a rigorous physical activity. This is because, it is a known fact that bone strength declines with age. Although, the bones may appear healthy, they might not be capable enough to bear a high intensity exercise routine.
It is also observed that 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, when it comes to losing weight after 50, 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. 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 contribute to healthy weight loss. 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. Thus, muscle building activities speed up the calorie burning process in our body. As the amount of calories used are more than consumed, it will promote weight loss. However, do not try to lift very heavy weights, as it can cause muscle injury. Doing an exercise routine daily that lasts for about 50-55 minutes is enough to eliminate excess weight at the earliest.
Overall, one has to be very particular about following a healthy diet and an exercise routine. To be precise, one should be focused and dedicated to follow the recommended lifestyle modification to get that perfect physique.
By Nicks J
Article Source: http://www.buzzle.com/articles/lose-weight-after50.html
Deciding to lose excess weight at any age is a wise move as being overweight increase the risk of cardiovascular diseases. Also, as the legs have to bear the weight of the entire body, too much weight can damage the knee joints. 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. Therefore, it is necessary to avoid vigorous weight loss exercises to lose weight after a certain age.
Diet
Being overweight is an indication that there is accumulation of excess fat in the body. Gorging on high fatty foods will not help in any way to 'knock out' this unwanted fat. So, drop that habit of feasting on foods that contain unhealthy fats. In fact, it is imperative to stay away from unhealthy foods to promote weight loss after 50. Eating pizza, hamburgers and fried foods (chicken nuggets) on a daily basis is the main culprit behind weight gain. These fast foods are loaded in unhealthy fats and so including them in the diet is bound to make the person overweight. 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.
Meal Frequency
Weight loss is also dependent on the metabolic rate. Faster metabolism can play a crucial role to reduce weight in less time. Metabolism is defined as the process of conversion of ingested food into energy. 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. Besides exercise, the number of times, you prefer to have meals in a day, can also be a deciding factor to increase the metabolic rate. Also, it is advised to have 5-6 smaller meals, instead of two large-sized meals. Recent studies have proved that body accumulates more fat with fewer and larger meals than consuming the same amount with frequent and smaller meals.
Exercise
No matter what the age is, one simply cannot ignore exercise, if one is serious about losing weight. In today's busy schedule, people in their 30s and 40s find it hard to devote time to exercise as they are bogged down by family responsibilities and office work. So, by the time they become 50, the inactivity lifestyle causes increase in weight. No wonder, people in their 50s are seen with a protruding belly. Although exercise is essential, one should avoid a rigorous physical activity. This is because, it is a known fact that bone strength declines with age. Although, the bones may appear healthy, they might not be capable enough to bear a high intensity exercise routine.
It is also observed that 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, when it comes to losing weight after 50, 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. 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 contribute to healthy weight loss. 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. Thus, muscle building activities speed up the calorie burning process in our body. As the amount of calories used are more than consumed, it will promote weight loss. However, do not try to lift very heavy weights, as it can cause muscle injury. Doing an exercise routine daily that lasts for about 50-55 minutes is enough to eliminate excess weight at the earliest.
Overall, one has to be very particular about following a healthy diet and an exercise routine. To be precise, one should be focused and dedicated to follow the recommended lifestyle modification to get that perfect physique.
By Nicks J
Article Source: http://www.buzzle.com/articles/lose-weight-after50.html
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