How is losing weight at 50 different from losing weight, say, at 25 or 30? It turns out that there is one peculiarity here. The fact is that with age, after about 30 years, the metabolism begins to slow down. Therefore, in order to maintain shape, it is necessary to gradually reduce the total calorie intake of the daily diet. The decrease is small - about 50 calories every 5 years, but after 50 years the total deficit will already be 200 calories.
On average, the daily calorie content of a woman's diet is 2000 kcal. Therefore, after 50 years, this figure will be equal to 1800 kcal - the diet is not at all poor, but moderate.
Diet after 50
To lose weight with health benefits, you need to eat varied and balanced, getting all the necessary proteins, fats, carbohydrates, vitamins and minerals. It will be enough to exclude white bread and sweet pastries, fried, fast food, as well as switch to fractional meals (5-6 small portions of food per day every 3 hours) in order to lose weight by 5 or more kilograms in 2 months. Well, the classic advice of nutritionists - dinner no later than 2-3 hours before bedtime.
Physical activity
Physical activity is necessary, but moderate and feasible. These include walking at a fast pace, cycling, swimming, including special exercises in the water - aquatraining. This type of activity, such as Nordic walking, is very effective for weight loss and general health promotion. You can also perform simple general strengthening exercises from physiotherapy exercises. In addition, yoga helps to make the body flexible, slim and healthy.
What fitness is useful after 50
Swimming and aqua aerobics
Aqua aerobics is a set of exercises that are performed directly in the water. Usually, water aerobics is done with music. This type of physical activity is not only beneficial for the cardiovascular, nervous and respiratory systems, but also improves metabolism and increases the overall tone of the body.
Yoga
A unique ancient technique, extremely popular all over the world. Yoga classes improve flexibility, joint health, strengthen bones and spine, and develop a muscle corset. With the help of yoga exercises (asanas), you can overcome many serious ailments, including asthma, herniated discs, varicose veins, obesity, and so on.
Pilates
A form of fitness that includes exercises to develop flexibility and mobility. Smooth Pilates exercises are combined with a special respiratory system - as a result, excess weight is lost, muscles become stronger, metabolic processes are enhanced, back pain is significantly reduced and posture improves.
Nordic walking
Has become very popular lately - and for good reason. Nordic walking forms a muscle corset around the spine, helps to significantly tone the body and is very effective for losing weight.
How often do you practice? Ideally, 4-5 times a week. The duration of the workout is from 30 to 40 minutes. By the way, if you combine a moderate diet with exercise, then the extra pounds will go one and a half times more.
Losing weight after 50 is possible and necessary
Unfortunately, extra pounds is not only an aesthetic problem, but also a serious harm to health. Why is overweight dangerous?
- The work of the cardiovascular system deteriorates, blood circulation is impaired.
- Intra-abdominal pressure rises.
- Bones and joints become weak.
- The risk of developing general atherosclerosis increases.
- The risk of stroke is greatly increased.
- The risk of liver and gallbladder disease is increased.
- Varicose veins may occur.
- Difficulty breathing.
- Sugar and cholesterol levels rise.
