You’ve spent the last four decades of your life getting your metabolism and eating habits in the right shape. Now is the time to really tighten the belt (so to speak) and focus on managing a normal weight and developing a fierce disease reversal plan.
In your 50s, major shifts in hormones and habits can make losing weight a real challenge. You may also be seeing multiple doctors for various reasons, and considering natural remedies versus medication for new issues.
Regardless of the approach you choose, a good diet and an active lifestyle will go a long way. Here’s what to focus on if you want to lose weight in your 50s:
1. SPICE THINGS UP
In many studies, cayenne pepper has been linked to helping increase metabolism and decrease cravings. A 2011 study revealed people who added cayenne pepper to their dishes showed a decreased amount of energy intake as well a decreased desire to consume fatty, sweet, or salty foods. If you like your food spicy, this could help you keep the weight down.
2. BE A KID AGAIN
Have you ever noticed children take forever to eat? That’s a good thing. A 2015 study found when people took 30 seconds in between bites, they stopped eating when they were no longer hungry, so they saved calories and pounds. This example of more chewing and less weight gain has been proven in several studies. We tend to consume more food than necessary as we age because emotion and stress can take over. To combat this, I suggest going back to childhood habits by using smaller plates and chewing longer. A smaller plate will make a smaller portion of food seem bigger. Focusing on slowing down your eating will help fill you up without filling you out.
3. DON’T RETIRE FROM EXERCISE
Many of my patients 50 and older come to their appointments with similar reasons for not keeping up with a workout plan. These often include some sort of joint pain, but this is not the decade to stop moving. First, assess what you can do. Then, take away the “I can’t” phrase out of your vocabulary. Swimming, walking, exercising on the elliptical machine and biking are low-impact activities. You’ll also want to focus on developing muscle mass to help preserve your metabolism. Finding a good trainer can be the first step in determining which resistance training activities will work best for you.
4. PLAN AHEAD (NEXT PAGE)
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