10 Fool-Proof Tips For Losing Weight After 50 & Keeping It Off
Eating smart once you pass the magical 50-year mark takes some smart planning. Long gone are the days of pizza, ice cream and cheeseburgers not affecting your waistline, health or energy level. You are also a lot better informed than you were 20 or 30 years ago. Scientists, health experts, and medical professionals have made some real strides the last few decades understanding just what makes us tick, and what constitutes a healthy diet.
For instance, we now know that nutrition accounts for a full 60% to 70% of your level of physical fitness.
That explains a lot, especially when you realize how many hours over the years you spent sweating in a gym or aerobics class. Exercise is certainly a required component of proper fitness, but nutrition is much more important for weight loss after 50. Keep the following healthy tips in mind, and the next 20, 30 or even 40 years of living will be healthy, happy and full of energy.
Losing Weight After 50: Stop Believing the Low-Fat Myth
You will need to stop putting your faith in the low fat myth if you want to lose weight after 50. It is very vital that you follow a healthy diet plan, such as the half day diet, the e-factor diet or the 3 week diet which will give your body all the important nutrients that it requires to function. Most of the information that you see all around will tell you that if you are intent on living a healthy life, you will have to make changes to your diet and only eat those foods that are low in fat.
This is a huge myth, and it can adversely affect you if you take heed of it. A losing weight after 50 diet with low fat will make you appear older. It can also cause great damage to your body. This is because of the body to absorb nutrients and vitamins it will require fat. Thus low fat diets reduce the body’s access to nutrients.
A certain amount of fat ought to be in your diet plan every single day, or else you will be facing numerous health shortcomings. Fat is important in the body for quite some reasons. The first and main reason is that fat does a lot of work in your body to maintain its strength and health.
It is used to assist other nutrients to perform their duties. Without fat, you cannot get what you require. This results in the immune system of the body not being at its optimal level. This is because it is one of the things in your body that can only work with fat consumption.
Another reason is that you require fats because you can get problems with how you feel if you do not. Having low-fat level in your body greatly affects the way you feel about yourself. Many will think that their sour mood is because of other things but in this case that is not true.
You will require fat in your body if you want to fight off feelings that may contribute to your sour mood. A diet with low-fat content will make you feel sad because you are depriving the brain of the food it requires to function in the right manner.
You should not go low on fat because consuming little fat increases the risk of getting some types of cancers. Sometime you find that a person eats healthy, does bodyweight workout training or any other exercises such as Yoga, efficiently and keeps his or her body weight normal but ends up still struggling with many kinds of health conditions. This could be because they are not consuming enough fat required to fight off some cancers. Similarly, diets with very low fat can be very dangerous for your heart.
Following a low-fat program brings about the drastic drop of your level of LDL. It, however, is not the only thing that reduces. Your HDL which consists of good cholesterol similarly drops. When HDL drops, your body becomes at risk to problems that involve the heart.
Many foods containing low fat come packed with additives that may cause your heath to go on the downside like large amounts of sodium. So that you may end up not looking or feeling older, you should look for other smarter ways which you can use to lose weight.
Instead Eat More (Good) Fat:
Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Also, it has myriad health benefits, including being good for your heart.
Good fats include: polyunsaturated (especially Omega-3’s), such as those from fish and nuts (especially almonds), as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.
Take fish oil capsules EVERY DAY!
Let’s look at some of the healthy fat sources you should focus on:
- Coconut Oil
- Olive oil
- Udo’s Choice Oil Blend
- Fish Oil Capsules
- Flaxseed oil
- Fatty Fish such as salmon, herring, and trout
- Natural Peanut Butter
- Nuts and Seeds like Almonds
Healthy Eating Tip #1 – Understand your lifestyle caloric ratio.
Your system has slowed down considerably from 10 or 20 years ago. If you are not very active, your body will function properly on around 1,700 calories each day. If you are moderately active, roughly 1,800 or 1,900 calories is what you want to target daily. If you enjoy a very active lifestyle, you will probably need 2,000 to 2,300 calories to maintain your current body weight and stay healthy. (Remember, these are averages. Check with your doctor for your particular daily recommended calorie allowance.)
Healthy Eating Tip #2 – Make sure you are getting enough calcium.
As you age, your bones become brittle. It is simply a natural part of the aging process. However, doctors and fitness experts now understand that you can get 100% of your required daily allowance of vitamin D through diet alone.
Just be careful about drinking a lot of milk and eating dairy products for your calcium. In recent years, it has been found that drinking cow’s milk causes your body to steal calcium from bones in order to regulate a healthy pH level. Vitamin D strengthens your bones and immune system, and you want to aim for about 1,200 mg per day.
Healthy Eating Tip #3 – Get plenty of protein.
Just 5 to 7 ounces of protein each day is all you need to regulate healthy bodily functions. Eat protein at every breakfast, as this causes you to eat fewer “bad” calories throughout the day. Soybeans, nonfat yogurt, kidney beans, organic eggs, nuts and wild caught salmon are all excellent sources of protein, and also versatile in the kitchen. Protein is needed to build bones, muscles, skin and blood, and helps regulate a healthy body weight.
Let’s look at some of the food sources which are high in protein:
- Egg whites
- Chicken breasts
- Turkey breasts
- Lean beef
- Fish (tuna, salmon, shrimp cocktail, swordfish, shellfish)
- Protein bars
- Egg protein powder
- Casein (cottage cheese)
These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!
Healthy Eating Tip #4 – Eat more frequently.
We now know that the “3 meals a day” recommendation by the USDA and other major health organizations around the world is not the healthiest. You should be eating 5 or 6 times a day.
Refer to your daily caloric intake in our first healthy eating tip. Then spread those calories over three meals and 2 or 3 snacks each day. Every time you eat, your metabolism is boosted. This is great for fat and weight loss. A side benefit is more energy since your body is not processing so many calories at any one meal.
Healthy Eating Tip #5 – Limit salt, refined sugar, and white flour.
At any age, limiting your intake of these deadly three white food products can have an immediate and positive impact on your health. Eating fat does not cause you to become fat – eating sugar does.
The chemical process that occurs in your brain when you eat sugar is the same that happens to a drug or alcohol addict when they get the drug of their choice into their body. Refined sugar is that addictive, and is linked to a long list of illnesses, ailments, and diseases. Salt and white flour are likewise absolutely unnecessary in your diet and contribute to multiple health problems as well.
Healthy Eating Tip #6 – Ramp up your intake of antioxidants.
Natural antioxidants fight dangerous free radicals in your body that can cause cellular damage to your organs. Raw foods, fruits, and vegetables that are high in healthy antioxidants like beta-carotene and selenium include kale, bananas, apples and other whole, raw fruits, romaine lettuce and other dark, leafy greens. To get the most antioxidants in your diet, vary the range of colors on your plate.
Healthy Eating Tip #7 – Make sure you are eating enough soluble fiber.
Did you know that doctors believe at least 70% of all disease starts in your digestive system and gut? Soluble fiber improves your ability to digest and process foods properly, flushes your body of dangerous toxins and other unhealthy chemicals, and also helps regulate your natural body weight.
A healthy digestive system can ward off most of the diseases and health problems you encounter as you age. Soluble fiber is found in whole grains, fruits and vegetables, oats and berries, and foods like beans, nuts, cucumbers and lentils.
Healthy Eating Tip #8 – Eat more raw foods.
This may be tough for you after a lifetime of eating processed, packaged, cooked food products. However, it is absolutely essential to eat raw foods as you age. Aside from the benefit received by not ingesting a lot of additives, nitrates and preservatives not meant to be in your body, raw foods deliver enzymes that are important for healthy maintenance of your metabolism and other important physiological processes.
Healthy Eating Tip #9 – Make sure you are getting all the vitamins you need.
A smart diet full of unprocessed foods, fruits, vegetables, whole foods and whole grains can provide everything your body needs to function properly and deliver a long, healthy life. Unfortunately, not all of us get all of the vitamins and nutrients we need in our diet.
A study published in the Journal of Nutrition for the Elderly in 2008 noticed that adults past the age of 50 were frequently deficient in calcium, vitamin B12 and vitamin D. Schedule a checkup to see if you are mentally deficient in any particular area, then target your diet and supplement if needed.
Healthy Eating Tip #10 – Don’t trust the word “natural” on a food label.
Food manufacturers have led us to believe that when you see “natural” listed on a food label, it means you are eating a healthy product. That may or may not be the case.
The consumer advocate organization and magazine Consumer Reports has done research on foods labeled natural, and the results are pretty scary. The Federal Drug Administration (FDA) in the United States has no definition for the word natural. Anything and everything can be labeled natural, whether it is healthy, processed, natural or not. Do your due diligence before you purchase any “natural” food product.
Bonus Over 50 Healthy Eating Tip – Get the proper amount of rest for your age.
Why is this tip included in a resource for eating smart past 50? It’s simple. Proper rest helps regulate many physiological functions. That means your body can use the carbohydrates, minerals, nutrients, fat and protein that you eat in a healthy manner. Your digestive system processes foods more efficiently when you regularly receive 7 to 9 hours of sleep each and every night.
Losing Weight Over 50: Top Reasons Why You Need To Drink Enough Water
As a child, your parents may have made you drink plenty of water. They likely told you that you needed it because it would keep you hydrated and healthy. Now that you are older, your physician is probably telling you the same thing during your visits to the doctor’s office. Receiving this kind of advice is important because your body needs water.
While eight cups of water is often recommended by most physicians, you should increase the amount of water you are drinking if you are physically active or hanging outside in the heat for an extended amount of time. The water that you need to consume on a specific day may differ from the needs of someone else, especially if they are staying indoors while you are outside underneath the hot sun all day. If you are sweating a lot or feeling hot, it is best to continue drinking water, even if you have already consumed eight cups.
By drinking the right amount of water each day, your organs will be able to function properly and it will also help you losing weight at 50. If you are drinking carbonated beverages and not having any water at all, you will find yourself quickly becoming dehydrated. When you are dehydrated, your hair may begin to look dull and your skin may start to look a lot older. There would be a number of side effects that you could potentially suffer from due to dehydration as well.
While feeling dehydrated, you may suddenly start to experience throbbing migraines. You will feel like you do not have enough energy to do much of anything at all. And, you could end up gaining weight instead of losing it and then you might think that you’re unable to lose weight after 50. If you want to avoid feeling bloated, water is the way to go, otherwise your liver may have a very hard time getting rid of any excess fat.
The next time you are planning to have an alcoholic beverage, you may want to think again about how much you are going to drink. You have probably noticed quite a few men and women who have beer bellies because they drink way too much alcohol. The last thing you probably want to deal with is the same problem, especially if you want to start losing weight and doing any kind of fitness at fifty. If you consume too much alcohol, the liver may struggle to get rid of it all quickly enough, which could lead to stored fat around your stomach.
Your liver is supposed to help burn fat, but if you have too much alcohol in your system, it focuses on flushing that out first. As a result, you can end up with a whole lot more body fat than you would like to have.
Eating healthy once you surpass the 50-year milestone may be difficult. You might have eaten a less than healthy diet for much of your adult life. But the process itself is very simple – eat more raw foods and fewer processed foods. Replace animal proteins with protein-dense vegetables and fruits.
Figure your healthy daily calorie count, and spread it across 5 or 6 meals. Make sure you are getting enough calcium (especially women) in your diet, avoid refined sugar, salt and white flour, and eat protein at every breakfast. Enjoy this healthy “over 50” recipe while staying hydrated, getting plenty of rest and staying physically active, and your golden years can be just that. If you not only want to lose weight, but also want to get in shape, then go and download my FREE report: Getting Fit After 50.