It’s not a secret that as we grow older our bodies begin to change and it can be challenging to shed weight, especially after 55. As we age, we’re told to watch the food we eat, to exercise more, and to become more health-conscious. Busy work schedule, slowing down metabolisms, and just life in general can get in the way of any sort of weight loss program. Having said that, there are some things you can do to get on a weight loss plan after 55.
Proteins are by far the most essential macro nutrients in your diet. It can help build lean muscle and essential for the body’s function. Unlike carbohydrates more protein is both beneficial and far better for your eating habits. Protein is especially good in the morning. Ditch carb-centric meal replacement bars or cereal for higher protein options like eggs or even a high protein low carb protein bar. Salmon lox and peanut butter are a couple of other great sources of protein in the morning. Space out your protein intake so you feel full and energized during the day. By doing this, shoot for 25 – 35 grams of protein each meal. This will definitely make you feel fuller each meal, limiting your cravings for fats and carbohydrates.
Soda, Alcohol, and other Empty Drinks
Lots of people at 55 that think they eat healthy and get a respectable amount of exercise still struggle to lose weight because of juice, alcohol and soda. Many of these drinks provide no nutritional value, and are essential empty calories. A glass of wine or a mixed drink can often contain 230 – 310 calories. Juices like apple juice and orange are no different. Try to limit your consumption of these kinds of drinks to special occasions, and limit having them daily.
Water and Hydration
Regarding drinks, water is essentially the most important and often looked over. Drinking water before and throughout meals will help you feel full which means you eat less. One trick is to drink 1 – 2 glasses of water before your meal to help yourself full. Besides fullness, drinking enough water could also help cleanse your system and keep your skin looking young and beautiful.
Sleeping To Weight
As we grow older more responsibilities whether it be at home, work or at school can frequently lead to more stress and less sleep. Sleep is critical function of helping your overall well being while also helping with your metabolic function. Getting at least 7 – 8 hours of sleep a night can help your metabolism function and your body recovery properly. In addition, try not to eat huge meals before going to bed because you don’t want to put your system into overdrive digesting your meal when it’s actually time to wind down.
Exercise – Cardio and Weights
With how busy life can be when you’re 55, exercising regularly can be difficult. It’s essential that you try to get at least 20 – 30 minutes of some sort of physical exercise in at least 3 – 4 days a week. A mix of cardio and weight lifting tends to make the biggest difference to your weight loss and to your aging. Now these physical exercise sessions don’t need to be too difficult. It’s more important that you simply do some sort of exercise everyday, instead of doing 1 workout 1 day a week and destroying your body and motivation. Maybe go on a 10 minute short walk after lunch or dinner. Place light dumbbells throughout the house and lift them every time you walk past them. You can even get it out of the way early by having a simple routine of squats, push ups, and or sit ups in the morning. In general, getting regular quality exercise in throughout the week is the key to weight loss when you’re 55.
High Intensity Workouts and Interval Training
If you want to get a good sweat in but don’t have the time, try some high intensity interval training. Basically short bursts of exercise without too much rest in between sessions. It will get your heart rate pumping, blood flowing, and your body to blast fat. Here’s one particular great HIIT routine:
- 1 minute sprint
- 20 arm circles
- 20 burpees
- 20 high knees
- Repeat 3 times
Finding friends especially ones that are also 55 are a great way to get motivated for weight loss. With life, work, sometimes kids and many other things that can get in the way, spending time with friends is valuable – doing it through some sort of physical activity is invaluable. Rather than to getting coffee or drinks consider going on a walk around the neighborhood, or a hike. Rather than watching a movie go for a bike ride or a swim. You’ll see that exercising with friends is both motivating and beneficial to you both – it often makes the workout less difficult and more rewarding.
A more modern trend in weight loss for people at 55 is intermittent fasting. Consider restricting your intake of food and drinks (except for water-H20) to only 8 – 12 hours a day. This will allow your body to metabolize food and use stored fat for energy rather than the meal you just consumed. It’s also best for your hormones and insulin levels which are things that start to change when you hit 55. Restricting your eating schedule will also help you curb your appetite overtime and avoid high calorie, low nutrient snacks like chips.
Whatever diet or workouts you choose, or if you are having trouble coming up with a diet, Modern Fit can help. They can incorporate your diet of choice and lifestyle into tailored meal and fitness plans. Get Modern Fit today with a 7-day trial!