Losing Weight After 50: Tips and Techniques for Older Adults

 The age group 45 years and above has the largest percentage of overweight and obese people in the United States. Over 35% of adults 45 years of age and older are overweight, and approximately 40% of adults 45 to 54 are obese. After reading this article, you will understand why it is harder for this age group to lose weight and some tips to maintain a healthy lifestyle.

Why is it hard to lose weight after 50?

 You might want to know first, why it is so hard to lose weight after the 50. Well, as always metabolism plays a crucial role in our state of health and as we get older, we lose lean muscle which slows down our metabolism. 

 This doesn't only occur to obese or overweight people, fit people have the same problem but they might have already gone through this article and discovered the essential tips to stay fit at any age. 

 As your metabolism slows down, the energy you get is smaller because its main function is to turn everything you eat and drink into energy. Therefore you burn fewer calories and store more fat in your body. 

For women, it is completely normal to gain a certain amount of weight during menopause due to its side effects. Menopause often causes mood fluctuations, which can make it more challenging to maintain healthy eating habits if your food choices are influenced by your moods. For men, it is also normal due to a decrease in testosterone levels of 1 to 2% every year beyond age   40.  This sex hormone regulates metabolism and maintains muscular mass. 

Others may have noticed weight gain as a result of the increasing workload in their 50s. Therefore, intense hours of work lead to more hours sitting down, we will later discuss the inconvenience of this habit and how to overcome it. 

5 Effective Strategies to Overcome Weight Loss Challenges

 Now that we've understood why it's harder to lose weight after a certain age, let's uncover some top secrets to developing a healthier senior lifestyle and avoiding sedentary habits. 

Reducing Caloric Intake: Key to Successful Weight Loss

 Have you ever wondered if you should cut your caloric intake as you get older? The answer is yes, but why is that? Due to less physical activity, changes in your metabolism, and loss of bone and muscle mass, the necessity of calories decreases. 

However, the nutrient intake needs to stay the same or get higher. Cutting back on your calories has a double positive effect, as it not only prevents you from gaining weight but also slows the pace of aging in healthy adults. 

 A recent research conducted in 2023 showed a substantial link between calorie restriction and the benefits of healthy living. The "200-calorie rule," which entails decreasing daily caloric intake by 200 calories, has emerged as a simple yet successful method. The study found that individuals were able to retain muscular strength despite their decreased calorie consumption.

 Here is a list of how many calories per day you should consume per day based on your age group: 

- Between 19-25:1,800 – 2,000 (sedentary lifestyle) and 2,200 – 2,400 (active lifestyle) 

- Between 26-45:1,600 – 1,800 (sedentary lifestyle) and 2,200 – 2,600 (active lifestyle) 

- Between 46-65:1,400 – 1,600 (sedentary lifestyle) and 1,800 – 2,200 (active lifestyle) 

- Between 19-25:1,400 – 1,600 (sedentary lifestyle) and 1,800 – 2,000 (active lifestyle) 

Evaluating Your Medications for Weight Management

When starting a weight loss journey, one of your first steps is to check the medicines you are taking and read the side effects or consult a specialist.

 Many of the medicines stimulate appetite and might be the leading cause of your weight gain. Some popular medicines with this side effect are medicines for diabetes such as insulin, thiazolidinediones, and sulfonylureas. 

Antidepressants, migraine meds, and Antihistamines are other types of medicines that also contribute to weight gain. Apart from being hungrier, other symptoms you might encounter are water retention and difficulty in exercising. 

Selecting The Right Loss Method Tailored to Your Body’s Needs

 When we notice weight changes, our first response is often to exercise more and go on diets. However, this approach can sometimes lead to overexercising or crash dieting, which is counterproductive. 

For some individuals, surgical solutions may be appropriate, while others might have bodies too sensitive for such interventions. As a result, it's critical to investigate the numerous weight loss alternatives and their potential adverse effects, ensuring they are suited to individual requirements and circumstances. 

 For instance, gastric balloons are an exciting non-surgical option for people looking to lose weight while simultaneously developing long-term healthy behaviors. However, while this solution might seem perfect,  be careful, as everybody is different. It's important to consider the potential side effects of gastric balloons as well. 

These are other potential weight loss methods based on different profiles : 

● For those considering surgical options: bariatric surgery or liposuction 

● For those preferring non-surgical methods: diet, exercising, gastric balloons 

● For athletes: high-protein diets, timed nutrition 

● For older adults: gentle exercise programs, balanced diets, expert guidance

Before choosing a method, make sure to consult an expert and be aware of the side effects associated with each weight loss method. 

Avoiding a Sedentary Lifestyle  for Weight Loss

 As mentioned earlier, work might consume much of your time, but there are many small changes you can make in your daily life to adopt a healthier lifestyle. To avoid a sedentary lifestyle, characterized by prolonged sitting or lying down and minimal exercise, there are several solutions. A study published in 2016 showed that of adults 50 years old and older, 28 % were physically inactive. 

Try walking more by ditching your car, taking the stairs, walking the parking lot, standing up at work (every 20 minutes), changing your workstation(standing desk, fitness ball seat, or treadmill desk), and developing a fitness routine.

Tailoring Exercise Routines for Older Adults

 Many older adults prefer walking and gardening as their daily physical activity. To diversify, you can walk short distances many times a day and gradually intensify the​ distances, you can also walk in nature with friends to mutually encourage each other or if you live in the city, try doing urban walks by planning routes where you come across iconic buildings or your favorite places.

For more intense exercises, you can opt for chair exercises which improve strength and balance without the risk of falling. You can also adhere to group fitness classes like Zumba or ballroom dancing, aqua aerobics is also a good option.