How to Lose Weight When You're Over 50

If you're a senior trying to lose weight, the task can be more difficult than it was in your 20s. As you age, your metabolism slows down. That means it takes longer to burn calories than when we were younger. Plus, there are medical conditions that may make weight management more challenging. However, one should not give up trying to maintain a healthy weight.

There are steps you can take that will help promote weight loss and improve your health. If you want to learn more, read this article on how to lose weight after 50.

Why is Maintaining a Healthy Weight Important for Seniors? 

A combination of factors causes the tendency to gain weight as you age

• hormonal changes (menopause)
• low physical activity levels
• unhealthy eating habits
• illnesses
• genetics
• medications that can promote weight gain
• mental health disorders

Most older people become less active due to limited energy levels or physical discomfort from arthritis or other conditions. This can lead to an increased calorie intake with fewer calories burned through movement — what we call "metabolic slowing" or "energy imbalance."

Carrying excess weight is detrimental to your health and body. For seniors who are overweight or obese, losing weight is crucial to living a long, healthy life. If you're wondering why this is the case, here are some reasons why:

Prevent Diseases

Being overweight and obese puts a lot of pressure on your heart, lungs, and other organs. When you have excess weight, your heart has a harder time pumping blood throughout your body. Because of this, you are at a much higher risk of cardiovascular disease, hypertension, and stroke.

Additionally, obesity increases the risk of many diseases and conditions, including

• Diabetes mellitus
• Osteoarthritis (wear and tear on the joints)
• Sleep apnea

The ability to keep a healthy weight can help you avoid many chronic diseases that can lead to premature death or disability.

Reduced Risk of Injury from Falls

Excess pounds also put extra stress on bones and joints. Moreover, it makes it harder for seniors to balance themselves when performing everyday activities like walking upstairs or getting out of bed. This situation increases the risk of falling among seniors by up to 50 percent compared with being at an ideal weight. This risk is especially true for those who've already suffered previous injuries like hip fractures. 

Better Quality of Life

Maintaining a healthy weight can help you enjoy better health and improved quality of life as you age. It can make doing things you enjoy easier, like playing with your grandchildren, traveling, or gardening. Carrying that excess weight can make it harder for seniors to do everyday activities such as bathing and dressing. Moreover, they may also experience discrimination due to their weight, chronic pain limiting mobility, depression, and other mental health issues. All these factors can negatively impact the quality of life of a senior.

What Is a Healthy Weight for the Elderly?

A healthy weight is one within the normal range for your height, age, and gender. It means that the amount of fat in your body is proportional to the amount of muscle and bone mass. You may have more body fat than you need if you're overweight. In this case, losing even 5 percent to 10 percent of your body weight will decrease your chances of getting diabetes, heart disease, and other chronic diseases.

Americans are suffering from an obesity epidemic. It is estimated that 15 million older adults over the age of 51 are obese. Nearly one in four older adults falls into this category. Which means they have a body mass index (BMI) of 30 or more. A BMI between 23.0 kg/m2 and 29.9 kg/m2 is optimal for older adults. Check out this BMI calculator to find out yours. 

Healthy Weight Loss: Tips on Losing Weight After 50

Losing weight after 50 is a great way to prevent many health issues and help you stay fit and healthy for longer. Here are the top six tips you can do to help keep your weight in check for the long haul:

1. Eat a balanced diet
2. Make sure you eat nutrient-dense, low-calorie foods
3. Don't skip meals— especially breakfast
4. Drink plenty of water
5. Get moving
6. Sleep well

Eat a balanced diet

Every person, but especially those over 50, needs a nutritious diet. Eat plenty of fruits and vegetables daily, along with lean proteins like fish and chicken breast. Stay away from high-calorie and salty foods such as potato chips, French fries, corn chips, and cookies. Avoid fatty meats like bacon and sausage, which are high in saturated fat. You should also try to limit your intake of red meat.

Make sure you eat nutrient-dense, low-calorie foods

Fiber helps fill your stomach without adding too many calories, which is ideal for weight loss after 50. It also helps maintain stable blood sugar levels, reducing cravings for sweets or starchy carbohydrates like bread and pasta. Foods such as whole grains, fresh vegetables, and fruits are good sources of fiber.

Don't skip meals— especially breakfast

Skipping meals or fasting can slow your metabolism because it lowers insulin levels in the body (insulin helps break down stored fat). Eating several small meals throughout the day will keep your metabolism humming along at full speed!

Drink plenty of water

Avoid sugary drinks such as soda and commercially-packaged juices. Instead, hydrate yourself throughout the day with water. Once you get into the habit, it may reduce your cravings for sugary drinks, preventing you from gaining weight. Other than water, you can also enjoy unsweetened tea, black coffee, or freshly-squeezed fruits.

Get moving

Exercise is vital as it helps burn calories and increases muscle strength — both of which help you get rid of more fat than if you didn't exercise at all. Get at least 30 minutes of physical activity at least three times per week to start seeing results from your workouts. Keep active by doing something you enjoy — walking, cycling, or gardening are all excellent choices. Even if you haven't been physically active lately, don't worry; just start slowly and gradually increase the intensity and duration of your workout over time.

Sleep well

Sleep deprivation can lead to weight gain. And if you're already overweight, it might be harder for you to shed pounds since less sleep can lead to higher levels of cortisol, the stress hormone that can increase belly fat storage.

Lose Weight Safely With the Help of Ocana Medical!

No single method works best to lose weight over 50. For some, losing weight in your senior years takes more than diet and exercise. Still, the most efficient way to lose weight is through an individual approach and careful planning, which only a doctor can provide.

If you are seeking “weight loss programs near me” and are ready to lose weight, consult us at Ocana Medical. We can recommend a personalized plan that can help you lose weight safely and effectively!

Ocana Medical, located in Tampa, FL, aims to bring you as much information as possible to keep you healthy. We're in this together. #ocanacares