Maintaining a healthy weight as you age can feel like a constant battle with the scale. But with the right strategies at hand, it is entirely possible. We’re here to help with nine of the best tips for maintaining a healthy weight in your 50s, according to experts.
As with all phases of life, being overweight increases your risk of chronic health problems such as high blood pressure, diabetes, heart disease, stroke and cancer. “The more weight someone has to carry around, the less likely they are to be active, and it becomes a downward spiral as the weight piles on,” explains Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTand Lyssie Lakatos, RD, CDN, CFTwho sits on our medical expert board. “Equally important, being very underweight can negatively affect your health, even setting you up for it heart disease and failure. If you are underweight [results from] poor nutrition, it can compromise your immunity.”
Below, we’ll dive into some of the most productive habits to help you embrace your 50s while supporting your health and wellness goals. Let’s explore the best tips for maintaining a healthy weight in your 50s.
Eat more.
Nutrition Twins encourages you to shift your focus to eating more.
“Women in their 50s love to hear this because they usually hear that they need to cut back on everything they eat or they will gain weight because of the hormonal changes that slow down their metabolism,” they explain. “But the truth is, by focusing on the foods they should be eating more of, they won’t put as much focus on the foods they’re trying to avoid, like sugar, processed and refined foods, and high-fat foods.”
Fill your plate with the healthier, lower-calorie foods you’re trying to consume more of. This will make the weight maintenance process seamless.
Make the “2 Big Ps” a priority.
What are the “2 Big Ps”, you may ask? According to The Nutrition Twins, this method involves prioritizing plants and protein in every meal and snack.
“Making sure you get these at every meal is critical when it comes to weight loss and weight maintenance,” The Nutrition Twins tell us. Lean proteins like skinless chicken and turkey breast, eggs, Greek yogurt, tofu, fish and shellfish help keep you satisfied, stabilize blood sugar (which becomes harder to manage as you enter your 40s and 50s), and prevent low blood sugar which triggers the release of cortisol, the belly fat hormone.”
Plus, plant foods like vegetables, fruits, legumes, seeds, and nuts are packed with nutrients that fuel your metabolism and provide your body with satiating fiber.
Build more muscle.
If you want to stay lean, you need to build muscle. Muscles play a key role in speed up your metabolismburn calories and even help you get a good night’s sleep – all of which are essential for weight loss and weight management. You can build muscle by exercising and incorporating protein-rich foods into your diet – which brings us to the next point…
Perform strength training.
Grab your free weights and resistance bands because it’s time to amp up your strength training.
“As you age, muscle mass naturally decreases, [which] can slow down your metabolism – a double whammy,” explains Ellen Thompson, CPT, Blink Fitness. “By incorporating strength training, you can maintain your muscle mass which will keep your metabolism boosted.”
If weights seem a little daunting, The Nutrition Twins suggest using your body weight to perform exercises like lunges, squats, push-ups, planks and crunches.
Walk in your steps.
Don’t sleep on cardio! Adding more steps and movement to your day can make such a difference in your results. Consider going for a brisk morning or after-work walk or meeting while taking steps on a treadmill. The possibilities are endless.
“Not only does cardio help burn calories (thereby maintaining a healthy weight) but it also improves heart health,” says Thompson.
Incorporate fermented foods into your diet.
Fermented foods like yogurt, kimchi, sauerkraut, pickles, kefir, and kombucha not only taste great, but they’re also great for your gut health.
“[Fermented foods] reduce the bad bacteria in your gut while increasing the good bacteria, which positively affects the microbiome,” The Nutrition Twins point out.Research have found that a more diverse microbiome with more ‘good’ bacteria is associated with less body fat, less visceral fat and a lower BMI.”
Avoid plastic water bottles and food packaging.
Did you know that plastic is also called “obesogens?” Research shows that items like plastic water bottles and food packaging can wreak havoc on your hormones and lead to weight gain.
“As you enter your 50s, the accumulation of endocrine disruptors has increased, and it’s harder for your liver to filter out these fats,” The Nutrition Twins explain. “Over time, microplastics in the liver and kidneys have been shown to do so increase the accumulation of fat cells.”
Turn off blue light devices before bedtime.
Getting a solid, uninterrupted night’s sleep is critical to weight maintenance and a healthy lifestyle. Research shows that shorter sleep times are linked to obesity and the risk of gaining weight in the future.
“Sleep deprivation triggers cravings, offsets hunger and satiety hormones and signals, slows metabolism, and interferes with metabolism and muscle growth,” The Nutrition Twins tell us. “One of the things that negatively affects sleep the most is looking at devices – not only does it overstimulate the brain when you want the brain to be calm, but the blue light emitted by phones, computers and TVs negatively affects the body’s natural circadian rhythm . rhythm.”
Drink plenty of water.
Staying hydrated is the name of the game in weight management. Drinking plenty of water throughout the day is a simple task, but many of us put it on the back burner of our busy schedules.
“The sense of thirst decreases with age, so staying hydrated is more important than ever,” explains Thompson. “It’s important for your overall health but can also help manage your appetite.”
Consider investing in a water bottle that reminds you when it’s time for a refill. It is a profitable investment!
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