It’s no secret that men and women over 50 have different requirements when it comes to dieting and exercise.
That’s why we’ve gone ahead and curated this article, filled with expert advice on how to diet and workout safely, effectively, and specifically for people over 50.
Eat More And Spicy Foods
Yes, the calorie-counting era stopped a while back. So did the Atkins diet and the dieting craze that followed. These days, dieters simply have to figure out a way to make the foods they love while trying to avoid those things they don’t like. And that’s when things get tricky. Especially if you’re trying to lose weight. Which many over 50s are.
One of the biggest diet mistakes most people make is to go on the absolute strictest diet they can find. The problem with these diets is that, while they might help you shed a few pounds at first, you’ll end up losing a lot more than you would if you ate what you fancied all along. (Did somebody say deprivation? I believe that’s the word people use when they’re trying to diet.)
Not only is it often difficult to stick to these diets, but the lack of variety can also make you lose sight of what your body needs. If you’ve been on a diet before, you know how difficult it is to lose weight and stay healthy. There are just so many variables involved, from the food you eat to how much you eat of it to how active you are (if at all).
Exercise Less
It seems counterintuitive, but exercising more can actually help you lose more weight. Specifically, exercise for at least 30 minutes daily. Doing some research, you’ll find that 30 minutes of daily exercise has been shown to increase your resting metabolic rate, which is the number of calories your body burns at rest. If you want to know more, the American Council on Exercise (ACE) has created a free online library full of detailed articles about diet, fitness, and health. If you’re looking for the best place to start, their website is a great place to find what you need.
Eat Healthy Foods
When you eat healthy foods, your body burns calories more efficiently. This is why many people who eat healthy foods tend to lose more weight than those who eat less healthy foods. If you’re looking to shed some pounds, you may want to consider changing what you eat. The good news is that there are lots of delicious and healthy options available. You just have to know where to look. And what type of food items to avoid. (Tip: cut back on the foods with added sugar and those containing gluten.)
Oats have been proven in studies to help lower cholesterol, so you may want to try a hot oatmeal recipe. This ingredient helps lower cholesterol, in part, by increasing the amount of bile produced by your liver. Bile is a substance your body produces to help you digest fats. Extra bile means you’re digesting fats more efficiently, which in turn helps you lose weight.
There are tons of healthy foods out there. And while we’re on the subject of food, let’s not forget about the importance of diet in terms of sports performance. If you’re looking to bounce back from a tough day of skiing or running, you may want to consider having a healthy protein-rich snack. (Tip: try out a smoothie made with milk and protein powder mixed with a few ice cubes.)
Reduce Stress
Everyone is different. Some people like their food to be a bit spicy, while others don’t want to eat a lot of sweets. (Tip: don’t assume that everyone will like the same food as you do.) So while we don’t want to deny people the food they love, we also don’t want to make them sick. If you’re finding that your weight is going up even though you’re following the rules, it could be because you’re not making enough healthy food choices or you’re stressing out about the weight gain. (Tip: Make a conscious effort to reduce your stress levels as much as you can.)
For some people, stress is a major factor in terms of weight gain. If you’re constantly stressed about your weight, it may be time to get a new mindset. Instead of focusing on the weight, try focusing on the activities you love doing. If getting to the gym isn’t one of them, consider taking up a sport you’ve always wanted to try. (Tip: Talk to your doctor about whether or not joining a gym is right for you.)
Watch What You Eat
If you want to lose weight, it’s important to be mindful of what you eat. Which is exactly why it’s important to include this tip in our list. Most people don’t know how much food they actually consume. So while you may want to cut down on the amount of food you eat, you may end up consuming more than you think. (Did somebody say nutrition label?!?)
If you’re not used to measuring your food, you may not know how much you’re actually eating. A lot of people think that if they’re not measuring their food, it doesn’t matter how much they actually eat. But that’s not true. (Tip: use a food scale to ensure you’re not consuming more calories than you think you are.)
Avoid Food Deserts
If you want to lose weight, you may want to avoid eating out of areas where there is a high concentration of fast food restaurants. Or, if you really want to lose some pounds, you may want to avoid going to areas where there are a lot of takeout places. If you want to eat healthy, you may want to avoid these areas as well. (Tip: Use your smartphone’s maps application to find the nearest places to foods you crave. Then, use your smart phone’s navigation app to guide you to a healthier location.)
You may also want to avoid going to areas where there is a lot of junk food. Specifically, choose restaurants that offer nutritious foods or offer meal delivery services. You can also ask the restaurant staff whether or not their food is cooked with healthy, sustainable ingredients. (Tip: Look for restaurants that use fair trade coffee.)
Don’t Be Fooled By Supermarket Ads
It’s crazy how much supermarkets can manipulate your emotions. Supermarkets know that many of us are at loss because we’re not sure of what to buy. So most of the time, they play on your emotions by using terms like “bargain” and “great value” to get you to buy their overpriced, low quality food. (Tip: Stick to your trusted supermarkets and only shop there when you need to. Otherwise, it may be best to avoid them altogether and stick to buying food from local markets and bakeries.)
If you really want to lose weight and be healthy, you may not want to visit supermarkets at all. If you do, make sure you don’t get tricked by their food displays or their marketing strategies. Instead, stick to natural foods and ingredients you can find at your local market or health food store. (Tip: Use your smartphone’s locator app to find your local supermarket and read their online reviews to find out what types of foods they offer and whether or not those foods are healthy.)
Many over 50s find it difficult to lose weight because they have a hard time figuring out what foods will help them achieve their desired results. If you’re struggling with weight loss, it may be difficult to find the exact foods that work for you. (Tip: talk to your doctor about whether or not the foods you’re eating are helping you meet your nutritional needs.)