Weight Loss Tips for Men 50 and Up
Achieving the body and metabolism you had at twenty years old may seem far-fetched, but losing weight after 50 for men may be easier than you think. From eating more (yes, we mean that) to just getting more sleep, see what minor changes you can make to lead a healthier life.
Although achieving the body you had as an athletic teen or twenty-year-old may seem a little far-fetched, however men's weight loss after 50 can still happen despite conflicting age-related factors. Put the ball back in your court with these simple steps!
Men and Aging
Naturally, weight can increase with age related to a slower metabolism. Although men generally need more calories than women related to muscle mass and body weight, muscle has a greater opportunity to become reduced with advancing age. Overall, men can lose about 10 pounds of muscle by the age of 60 with further decline as years go by. As a domino effect, bones and joints may have to work a little harder related to reduced muscular support. The strain added can increase aches and pains thus furthering the motivation to become active.
Like women in menopause, men can also experience changes in hormones. Testosterone is the renowned hormone associated with "manhood" and strength. Unfortunately, men experience reductions in testosterone during the natural aging process which can reduce metabolism even more. A general recommendation for senior men is 2,000 to 2,400 calories per day, but can significantly alter with activity levels.
Eat More Protein
Although protein should not be abused, an increased age results in an increased need for protein. Consume lean and plant-based proteins to reduce fat and calorie intake. Despite the need to keep red meat in moderation, it is a significant source of iron. Look for leaner cuts of beef and limit to two servings per week to maintain adequate iron status.
Eat Colorful Foods
Fruits and vegetables are fiber and nutrient-rich. Color variations on your meal plate can help you feel fuller without overeating, thus decreasing overall calorie consumption. In addition to fruits and veggies, whole grains are excellent fiber choices. Their inclusion can also reduce cholesterol and heart disease all while minimizing nutritional deficiencies that may be more prone in advancing age.
Entering the gym maybe a little bit more intimidating at age 50 than it was as a muscular younger male. Getting comfortable with the weight rack again can help counteract the loss of muscle. Partaking in exercises in the convenience of your own home can still reap serious benefits, too. Push ups, squats, and lunges are just a few body-weight and weight bearing exercises that can still be effective without a gym and weight rack. Strength training along with aerobic exercises is the ultimate power duo for not only weight loss and muscle maintenance, but for the reduction of developing diabetes and heart disease.
If a full-fledged workout seems a little over the top, that's okay! The important message here is to keep moving and luckily, there are simple ways to do so. For instance, park further away from the door's entrance or take a few walks to the end of the driveway while retrieving the newspaper.
Yes, doing essentially nothing but recharging the mind and body can aid in weight loss. A deep sleep of eight to nine hours results in greater weight loss opposed to five to six hours. However, sleeping patterns do tend to change during the normal aging process. Many find it harder to fall asleep at night and awaken throughout the night, with an average of three to four wake times. Some may look to medications but additional sleep aid measures include avoiding caffeine several hours before bed, avoiding naps throughout the day, straying away from TV time right before sleep, and exercising in the afternoon.
Aging changes in sleep. MedlinePlus. Available at: https://www.nlm.nih.gov/medlineplus/ency/article/004018.htm.