How to lose weight after 50? By this age, most people accumulate extra pounds, due to a slowdown in metabolic processes. Excessive fullness increases the burden on the cardiovascular system, worsening health and increasing the risks of disease. In addition, women after fifty begin to feel hormonal changes, which adds additional nuances to weight loss.
It's no secret that over the years losing weight requires more and more effort. However, they are not transcendental, and success is guaranteed, in case of proper self-discipline of those involved.
Weight Loss Myths
The question "How to lose weight after 50?" Is very popular.
“From Monday I’ll get up in the morning and start to do exercises, but for now I’ll rest by the TV,” most people argue. However, Monday comes, then Tuesday, and plans are postponed until next week.
Sociologists have already sufficiently studied this problem; we will present the most typical formulations from it:
- Domestic affairs. Health problems. There are no forces and time for physical education.
- The vicious circle: work - home - car. Outlet - once a week: cottage or if invited.
- Forever not enough money, free time is spent on part-time jobs. The head is clogged with this.
Agree, in none of them there is even a hint of how to lose weight after 50. On the contrary, with such settings you can only gain extra pounds. But overweight worsens both performance and health ...
Meanwhile, we want to offer 8 steps to overcome this obstacle.
Step 1. Have a physical examination and get a doctor’s permission
Before you start planning how to lose weight after 50, it is crucial to get a medical opinion about the absence of contraindications and fitness for physical activity.
Losing weight is a great stress for the human body, and it must be ready for such a test. At a minimum, you need to undergo an examination by a therapist, dermatovenerologist, get and analyze an electrocardiogram. If there are even single pain or other painful symptoms, you should consult a specialist doctor. In such cases, advanced diagnostics are needed.
You should also consult a doctor if your health condition worsens after training.
Step 2. Objective: reduce body fat
We specify the problem statement: how to lose weight after 50 years. Tips, recommendations for reducing body fat can be classified in two ways: in the context of nutrition, as well as physical education.
Taking up weight reduction, maybe by the target date and it will not work to complete it, but do not despair. Indeed, on the path to recovery, healthy, healthy habits are developed that will surely help in the future. Gradually, if not for six months, but the right steps will lead to the desired result.
For the aspirant to lose weight, his ideal weight is calculated according to anthropometric indicators. Today it’s not at all difficult to do this, thanks to Internet calculators. However, the most popular is the technique developed back in 1871 by Paul Brock.
For men, it will look like:
0.9 x (height in cm - 100) = ideal weight
For women, the coefficient will decrease slightly:
0.85 x (height in cm - 100) = ideal weight
Depending on how much personal weight exceeds the norm, depends on the strategy of losing weight - hard or soft.
Step 3. Review the diet
After 50 years, weight loss is not possible without control over food intake. The body itself will begin to expend fat if the calorie content of the nutrition it receives decreases. As you know, 0.5 kg of fat contains 3,500 calories. For weight loss, you should burn more calories than get them with food.
For weight-loss patients, it is critical that the reduced nutrition is complete, orderly, and able to saturate. At the same time, daily servings for women and men should be different.
How to lose weight after 50 years of a woman? Obviously, when organizing nutrition, you need to focus on the physiological daily intake of calories from food. As you know, it differentiates depending on age and physical activity. For example, for women over the age of fifty this norm is very dependent on lifestyle:
- sedentary - 1600 kcal;
- moderately active - 1800 kcal;
- active - 2000 kcal.
For men, the daily calorie intake is significantly higher, it exceeds women's indicators by 12-30%, while also differentiating in lifestyle:
- sedentary - 1800 kcal;
- moderately active - 2300 kcal;
- active - 2400-2800 kcal.
This is logical, based on the average anthropometry of the two sexes. After all, it is known that the skeleton of a man is 35-40% more massive than women.
Step 4. Establish a Healthy Diet
Recommendations on how to lose weight without diets after 50 years begin with an explanation of the principles of a balanced (healthy) diet.
Excess fullness is usually caused by erratic food intake. Often, overweight people ignore fiber foods that are most beneficial. They do not have excess calorie content, helping to reduce adipose tissue. Fiber gives a feeling of satiety, replacing high-calorie foods.
Among protein products, preference should be given to low-fat: fish, eggs, poultry, dairy products. Also, once a day you need to eat soups. Smoked meats, pickles are desirable to limit. On the day you need to eat 2-3 fruits the size of an apple or a few handfuls of berries.
In addition, the most important point in nutrition is the consumption of water. With age, the need for drinking decreases. However, it must be supported. 2 liters of water per day - this is the average norm. Lack of fluid inevitably leads to a slowdown in metabolism (metabolism), which "comes around" by the deposition of salts and contamination of the body by slag.
Those who want to lose weight should be critical of the amount of fat and flour eaten, limiting their number. Sweet tooth will have to significantly reduce the amount of sugar consumed. No more than one cup of sweet tea or coffee is allowed to be consumed per day.
Weight loss starts with a balanced menu. At the same time (we will be realistic) a person adapts to it gradually. To start, just balance the menu one day a week. Then, after getting used to it, add another day, etc.
Thus, the nutritionist’s advice on how to lose weight after 50 years, involves creating a healthy basis for nutrition, which should include:
- A significant amount of vegetables cooked by any methods other than frying. In this case, a third of their mass should be fresh. A small amount of vegetable oil is allowed. Mayonnaise is undesirable.
- Various cereals with little or no oil.
- Mostly low-fat protein found in beef, chicken, fish, legumes, eggs, cottage cheese, mushrooms.
- At least once a day - light and low-fat soup.
- 2-3 fruits should be consumed per day.
The benefits of a healthy diet are more pronounced in the case of eating a fractional system, i.e. when eating frequently (after 2-4 hours), but little by little.
However, some overweight people think about more radical methods than a balanced diet. They are interested in how to lose weight quickly after 50 years? But in this case, you can not do without a diet.
Step 5. If necessary, apply a diet.
90% of women resorted to diets at least once in their lives. On average, the fair sex follow them for more than ten years throughout their lives. The motivator for this, in most cases, is "suddenly become small clothes." Also, a blurry waist forces a restriction on food.
There are many diets that recommend how to lose weight after 50 years for a woman. The nutritionists' advice is unanimous: they should start counting calories. Normal, natural dietary weight loss is 3-4 kilograms per month.
Due to the many diets and the limitations of this article, let us dwell on one of them, which determines the daily norm of 1,500 calories per day. It allows you to eat, but not saturated. Practicing her fair sex should not feel a constant need for a snack and can afford to try delicious.
Diet menu for women
Eating with a diet that assumes an intake of 1,500 kcal per day implies an increase in the number of meals to 5, with 2 of them being basic, and three being snacks. Consider the structure of meals:
- Breakfast. Total calories should be approximately 500 calories. The food is accented carbohydrate, but rich in fiber: 100 grams of buckwheat or rice porridge with raisins and nuts is washed down with 150 ml of kefir or yogurt.
- Lunch - 200 calories, so much fruit in the amount of 1-2 pcs., A handful of nuts. You can drink this with unsweetened green tea or juice if you ate nuts.
- Dinner. The total calorie content is 400. It includes:
- Baked, boiled, steamed meat (beef, chicken white meat) or fish (hake, pollock, cod).
- Vegetable garnish or vegetable soup in a light broth without potatoes.
- An afternoon snack. Total calories - 200:
- Vegetables fruits.
- Whole grain bread with cheese.
- Tea or juice.
- Dinner. Total calories - 200:
- Cottage cheese, boiled eggs or a piece of meat.
- Tea or juice.
Summarizing the above, we will point out a typical mistake: by starting to count calories, the fair sex thinks that they understand how to lose weight after 50 years of a woman. The advice of those who have gone this route, however, testifies to the unacceptability of food unaccounted for in the diet. And this is fundamentally important, even if its calorie content falls into the 1,500th mark.
An even harmless couple of sandwiches can make an imbalance. After all, once in the stomach, in addition to 700 calories, they leave a feeling of satiety, and also “reward” the body with poorly absorbed fats. Much more useful - a piece of meat, cottage cheese, fish; the proteins they contain will add energy to the muscles. Therefore, instead of a couple of sandwiches, it is better to drink a glass of fat yogurt.
Step 6. Aerobic exercise
The most energy-consuming, and therefore effective for weight loss are running, swimming, cycling. These exercises are called aerobic because they involve all muscle groups and a person consumes a lot of oxygen. The average half-hour aerobic exercise helps create a deficit of 500 calories in the body, hourly - 1000 calories. With a longer duration, its effectiveness decreases.
On how to quickly lose weight after 50, you can find many recommendations: absurd and not very. Of the unacceptable for most age-related men - immediately go sign up for a gym. Take your time! This can only be done with a trained cardiovascular system.
Step 7. Special exercises
Many, asking how to lose weight after 50 years, mean the impact on their problem areas. If you ask them to clarify what they mean, you can hear the wishes for a decrease in the volume of the abdomen, legs, hips, buttocks. Note that special exercises are provided for each of these zones.
Slimming belly
The abdomen is the most problematic area for most men and women. However, some losing weight make a mistake by creating a training schedule that includes only exercises for the abdominal muscles. This can not be done in any case. They are effective only in combination with the impact on other problem areas. Otherwise, the press will strengthen, and its massive muscles will distort the silhouette of the waist.
Exercises are suitable for weight loss of a stomach:
- "Twisting." Starting position: we lie on the rug, hands are put behind the head, legs are bent at the knees. On inspiration, the head stretches to the knees, on exhalation - the transition to its original position.
- "Reverse Twisting." The starting position is the same. On inspiration, the head rises, but knees stretch toward it.
- "Raising the torso." Starting position: lying on the rug, legs wound behind the head. On inspiration, the body rises, hands touch the toes of the legs.
- "Raising the legs." Starting position: we lie on the rug, hands spread apart to the sides and up. On inspiration, the legs rise and touch the socks of the floor behind the head.
Weight loss
In order for the skin of the legs to become elastic, and their volume to lose extra centimeters, the following exercises can be useful:
- Lunging with your legs forward (front of the buttocks and hips).
- Lying, legs apart (inner thighs).
- Lying, legs alternately rise up (front of the hips).
- Lying, legs raised up. Feet move like a bicycle pedaling (front and inner thighs).
- Lying, legs raised up. Cross movements, like scissors (front and inner thighs).
- Standing, fixing the position of the torso with his hand. Longitudinal alternate swing legs.
- Standing, fixing the position of the torso with his hand. Transverse alternate swings with legs.
Exercise helps to slim the hips:
- "Triangular pose" from yoga.
- Squats with legs shoulder-width apart and toes apart.
- Lying on its side. The upper leg is raised and fixed. Max low leg swing.
- Standing on all fours, alternately - swing legs back.
For buttock muscles, it is recommended:
- Sitting on the edge of the table, raise your legs, bending at the knees. Between the knees hold the subject for one minute (for example, a book).
- Kneel on the mat. Alternately sit on the floor to the left and right of the legs.
- Lying down, pull the knee up and fix it with your hands at the top point.
Step 8. Include strength exercises in your workout.
In addition to cardio exercises, you need to increase muscle strength. Thanks to them, calorie burning is intensified significantly. At the same time, exercises with body weight, dumbbells, an expander are preferable to students. For men who are in excellent physical shape, amateur bodybuilding with sparing loads on the joints is suitable. For women with good health, yoga is ideal, training the muscles not for compression, but for stretching, while leaving an elegant silhouette.
Solving a difficult question, how to lose weight after 50 women, involving at the same time strength exercises, you should not only pay attention to her state of health, but also take into account restrictions in the intensity of physical activity, in the weight of sports equipment.
Female joints are narrower, and muscles have less mass and greater flexibility. Therefore, before working with weights, a woman should strengthen her ligaments with exercises from stretching and Pilates.
Feel free to simplify the exercises.
How to lose weight after 50 years? The answer will be incomplete if you do not mention the importance of respecting common sense. In particular, you should not force physical activity, because this can lead to injuries and poor health.
If an untrained body adapts to the training process for a long time, it is advisable to apply some restrictions on physical activity at the introductory stage:
- brisk walking or jogging instead of high-speed movement and jumping;
- leg swings are performed with an amplitude that is convenient for a person, but slowly;
- pauses should be made between exercises;
- during weight training, super series are not made;
- After exercise, you should relax.
Adapting to lighter cyclic loads, you can then move on to standard ones.
Conclusion
A person who wonders “How to lose weight after 50?” Has a chance of success in translating the plan. To do this, strengthen your health and get a doctor’s recommendation for physical exercises. Then he will have to organize a healthy diet, eating foods rich in fiber, increasing the proportion of vegetables and fruits in food. Self-discipline and calculation are important: physical activity should remove more calories from the body than they come from food. Only under such conditions does the body use subcutaneous fat in energy metabolism.
Admittedly, women are particularly successful in this difficult matter. Their perseverance, multiplied by the desire to become even more attractive, sometimes works real miracles. A balanced diet, moderate physical exercise bring them not only beauty, but also good health.