Struggling to lose weight after 50? Here's how to make it doable (and effective!)

Weight loss is not linear for anyone, and factors like age, genetics, chronic conditions, all come into play. Regardless of that, excess fat, at any age, can be extremely detrimental for your health, and hence, it is imperative that one should make all efforts to lose the extra pounds when the scale tilts otherwise. However, as we age, our metabolism too slows down, and hence losing weight becomes all the more difficult, especially after you turn 50. However, here are some easy tips to battle the bulge...

As we age, (and not just at 50) our bodies go through many changes. Muscle mass naturally decreases, which lowers the number of calories we burn each day. Hormone levels, like estrogen and testosterone, also drop, affecting how fat is stored. Because of this, weight loss may be slower than before, but it is still achievable with patience and consistency.

First (and basic things) first. What you eat plays a big role in losing weight. After 50, it’s important to choose foods that nourish your body and keep you full longer. For this, you need to eat more protein, as it helps build and maintain muscle, which is important for metabolism. Include lean meats, fish, eggs, beans, and dairy in your meals. This apart, fresh fruits, vegetables, whole grains, nuts, and seeds provide vitamins, minerals, and fiber will help in digestion and keep you feeling full.

There is absolutely no short cut to exercise, especially when you are trying to lose weight (or just staying fit) after 50. For this, a simple gym or walking schedule will no longer work. Try and include strength training in your workouts. Lifting weights or using resistance bands helps build muscle, which boosts metabolism. Add some cardio to your regime for more effect - you can mix it up through Zumba, Pilates, Yoga and the like.

Sometimes thirst is confused with hunger. Drinking enough water helps control appetite and supports metabolism. Try to drink at least 8 glasses of water a day. This apart, good sleep is important for weight loss. Lack of sleep can increase hunger hormones and make you crave unhealthy foods. Aim for 7 to 8 hours of quality sleep every night, and try to reduce your stress (it is not worth it anyway)

Weight loss after 50 may take longer than before, so be patient with yourself. Set small, achievable goals and celebrate your progress everyday. There will be minor slip-ups here and there, but remember, the goal is not just to lose weight, but to improve your overall health. Most importantly, stay consistent, and you will achieve results.