Why are you struggling to lose weight in your 50s and what to do about it?
At the beginning of middle age, it is often difficult to maintain a healthy weight. It seems that tricks that worked in the past, such as reducing wine and sugar, are no longer working. Even the slender Samantha Cameron, now 50, is clearly affected. In my thirties and early forties, it was easy to get in shape. This weekend she said: Suddenly you didn’t fit any of your things perfectly and I was really bloated. At first, she tried a 5: 2 diet. I usually eat 5 days a week and then the other two have only 500 calories, but “I couldn’t do that. I couldn’t literally talk in the evening. I go to bed at 7 pm.” She recently found a solution. The principle of 5: 2 is that with 800 calories on a “fast” day, “I love it” and “I’m no longer full”. In addition to training three times a week, she says it helps maintain her trim. Her goal is to hit her 50s in much the same way as she hits her 40s. If you’re struggling to maintain weight and fitness after age 50, here’s why and what to do. Muscle Mass On average, 3-8% of muscle mass is lost every 10 years after the age of 30. At first, this may not be noticeable, but by 50 or 60, it makes a significant difference. This is bad news if you want to lose weight, as muscle burns an average of three times as many calories per day, even at rest. What to do: Incorporate resistance training into your weekly routine to reduce muscle loss. The NHS recommends strength training twice a week. This may include various activities such as gardening and weightlifting. Do not underestimate your ability to exercise. A 2018 study shows that regular exercisers over the age of 55 maintain significantly more muscle mass than those who are inactive. In the UK, where activity continues, half of the 16-24 year olds do the recommended amount of weekly exercise, but only 1 in 10 people aged 65-74. If you are injured and your work or social life is less busy than before, you may be living a more sedentary life than you might think. The role of exercise in weight loss is controversial, but it can be important in maintaining your weight. A well-known 2016 study tracked participants in the American weight loss contest The Biggest Loser during and after filming, and most people regained weight after the camera stopped spinning due to increased appetite and slow metabolism. I found out. However, a 2017 follow-up study found that the athletes who lost the most weight were those who remained committed to their fitness regimen. This was especially interesting. Given that during the show, more exercise was not equal to more weight loss for those who lost most of their diet than exercising. What to do: Be sure to stick to the NHS guidelines for exercise that recommends moderate exercise for 150 minutes a week, strenuous exercise for 75 minutes, or a mixture of both. Make sure you are doing something that suits your body too. As you get older, high-impact workouts such as running can put unnecessary stress on your joints, so consider less-impact options such as swimming and cycling. Hormonal menopause changes where fat is stored in the body. Higher estrogen levels in a fertile year cause fat to build up in the legs, hips, and back, but after estrogen drops, fat can move to the center, even at exactly the same weight. This can be a problem because the fat around the trunk is more likely to contribute to type 2 diabetes, high blood pressure, and heart problems than the fat in the lower back and legs. Men are also affected by hormonal changes as they age. After the age of 40, about 1 percent of testosterone is lost in a year. This is important for weight because testosterone is related to the amount of muscle you have and where you store fat. What to do: For women, some studies suggest that HRT helps prevent fat from moving from the lower half to near the center during menopause. In an Italian study, two groups of postmenopausal women of the same weight were followed for one year, half of which were subjected to HRT and the rest were hormone-free. At the end of the year, the HRT group maintained about the same weight and did not have extra fat in their middle or around their arms. The situation was different in the untreated group. He weighed three and a half pounds and had increased fat around his hips and arms. HRT is not suitable for everyone, so be sure to consider your options and discuss it with your doctor first. In men, hormones are associated with various lifestyle factors such as body fat and waist size and can increase the amount of estrogen in the body. Maintaining activity is also important for androgens: A 2018 study found that regular cyclists aged 55-74 maintain testosterone levels compared to inactive men. Your sleep is also a partial predictor of your testosterone levels: most of the hormones are released while we doze, so if you don’t have enough time in bed, your sleep The body is less likely to boost its storage. Getting enough sleep is the key to maintaining weight for other reasons as well. If you don’t get enough sleep, you’ll be drawn to sweet foods, and muscle growth occurs primarily during the night break. More Stress For many, caring for a child and caring for parents at work can mean that life after age 50 requires navigating a huge amount of stress. There is sex. Even if you eat exactly as before, stress can cause weight gain. In 2015, American researchers found that women who reported being stressed the day before after eating a large meal had 104 calories less than women who were not stressed. Stressed women also had higher levels of insulin associated with increased fat. This may not sound important, but if you burn 100 calories less a day, you can lose 10 pounds of fat a year. What to do: Reducing stress is often one of the most difficult lifestyle changes to make, as you may have little control over problems at work or at home. However, you can change the way you react. This allows you to reduce your stress level without making any changes to your external environment. Exercise is a very effective way to burn calories as well as lower cortisol levels and can have a double effect on your weight. There is also solid evidence that simply slowing breathing can dramatically reduce stress, both short-term and long-term, and can provide a variety of other benefits, such as improved sleep. “Slow” is counted as less than 10 breaths per minute, with 6 breaths being even better. The NHS recommends inhaling up to 5 counts and then exhaling for the same amount of time.