I know how important it is to maintain a healthy weight when one ages – but it seems it is a lot harder to lose weight when you get older?
I noticed this somehow when I was in my 50 and nearing menopause. Even going to the same routine of stretching and exercising, I still gained a bit of weight when I hit my 50`s. It is not as easy to lose weight when I was in my 20`s or 30`s, which usually just involves doing some minor changes to your level of activity and eating habits. Weight loss during these stage requires more hard work and effort because of some challenges during these years.
What challenges are associated to losing weight after 50?
(1) AGING MUSCLES
As you age, your muscle tissues also have the tendency of shrinking naturally and losing their mass. While the specific reason for this challenge is still unknown, I noticed that it`s mainly because of the muscles` wear and tear as well as the hormonal changes a woman encounters while she ages. The combination of these problems makes your body less efficient when it comes to replenishing any damaged or injured muscle cells.
The problem with your diminished muscle cells is that it can cause unburned calories to convert to fats. In this case, you may have a hard time losing weight because your tendons, ligaments, and muscles also become rigid as you age. They also have the tendency of losing their tone.
(2) PHYSICAL STRAIN
Aging might also cause you to have a difficult time losing weight because you may encounter physical strain. This might cause a decline in your regular physical activities. It is greatly possible for you not to be able to perform those activities that you once loved and enjoyed. One example is that running may become strenuous for you, so you might need to trade it with walking. You might also need to replace weight lifting with yoga – strength exercises.
In this case, you may need to perform low-impact activities. This is a bit challenging because this might require you to do the workouts for a longer period or more, pretty often so you can attain similar results.
(3) HORMONAL CHANGES
While hormonal changes linked to menopause among women do not necessarily cause you to gain weight in an instant, they still have the tendency of causing some changes on the specific areas where you store fats. This results in the accumulation of excess weight in your abdomen instead of other parts of your body, like your thighs or hips.
Hormonal changes might also affect your emotions, which might cause you to make poor choices in terms of diet and physical activities These changes also have the tendency of triggering muscle loss, which can lead to slow metabolism and reduced movement.
Having said all these challenges…
Still, with proper commitment to the right diet and regular exercise, I am pretty sure that all the weight loss challenges after 50 can easily be dealt with. The key to handling these challenges is awareness. You have to be aware of these weight loss challenges, acknowledge that they indeed exist, and figure out how to deal with them the right way.
So, is it possible to lose weight when you`re over 50?
Yes, of course it is possible to lose weight at any age, even when you are over 50!
You can lose weight if you stay on track!
During your journey of maintaining a healthy weight to stay fit and healthy, there are several challenges I have mentioned above that are usually associated to it, aside from so many temptations around. But as long as you are committed to lose weight, you will be successful in your goal.
Most of the people who successfully shed weight and achieved their dream figure at that age have continually stayed on track.
There are some things you can do to ensure that you stay committed to your journey to maintaining a healthy weight and aging gracefully:
(A) Weigh yourself regularly
Make it a point to keep track of your weight. Step on the scale regularly as that`s a very helpful tool in maintaining your weight. It lets you become more aware of your progress while encouraging good weight control behaviors. I also noticed that weighing myself regularly caused me to eat fewer calories all throughout the day, causing me to stick to my target weight.
The number of times you weigh yourself is actually based on your personal preference and what works for you. \you may choose to weigh yourself daily or do it once or twice every week.
(B) Monitor your Carbohydrate intake
Staying on track of your weight loss goals is easier to achieve if you pay close attention to your carb intake, particularly the specific amount and type you take in. Even if you`ve already reached your target weight, you still need to stick to healthy eating. Avoid eating excessive amounts of refined carbs, like those found in fruit juices, white pasta, and white bread, as these can negatively affect your goal to maintain your weight.
Take note that sticking to a low-carb diet after losing weight will let you maintain your new weight for a long time. Sticking to a low-carb diet can also lessen your risk of consuming more calories than the amount you burn.
(c) Avoid criticizing yourself too much
If you really want to lose weight, then make it a point to set realistic goals. Being realistic in your journey towards maintaining your fit body will prevent you from dealing with disappointments in the long run. You should also avoid berating yourself too much for all the shortcomings and failures that you will encounter during your journey. These excessive criticism will only cause you to lose your confidence and increase the level of your anxiety.
This will also trigger stress, causing your body to respond through adrenaline and cortisol. Such natural reaction will lower your immunity, cause exhaustion and weariness, and slow down your metabolism. Worse, it can trigger emotional eating or cravings for unhealthy stuff. If that happens, then you are only pushing yourself to gain weight once again.
If you want to continue your success in maintaining a healthy weight, then give yourself a positive reassurance instead of unnecessary criticisms. Put your mind at ease, it is still possible to lose weight even when you`re age over 50, and remind yourself that you`re capable of maintaining your fabulous look and figure after 50.