People over 50 will lose weight slowly due to slower metabolisms, hormonal changes, and decreased muscle mass. Medical conditions can cause your weight loss to be slow and those on anti- depressants and corticosteroids, may have an additional challenge. Finally, genetics may add to the challenge.
You might not be exercising as much or as intensely as you need to for weight loss. If you want to take off weight post 50, you have to start changing your routine. Examples: add an incline for those using the treadmill, alternate walking or running speeds, or try a spin or dance class.
Cardio is important for calorie burning, but you need more than just cardio workouts. An effective exercise plan includes cardio, strength training and flexibility. Your body composition needs to change through strength training to decrease the effects sarcopenia. Strength training will increase muscle mass, bone density and decrease body fat.
Some women over 50 have sleep issues. Lack of sleep triggers a number of hormones that influence cravings and a tendency for weight gain. In addition, insufficient sleep will leave you tired and unfocused for your workouts. Sleep is a much needed part of a fitness plan since a lot of recovery and repair happens while you rest each night
A sedentary lifestyle at this age can lead to weight gain. There are a number of new studies that say too much sitting can be bad for our health and our waistlines—even if you exercise during the day.
The tendency of eating meals outside of the home may increase as we get older. Restaurants tend to serve us way too much food for one sitting. Restaurants tend to serve food in a way that is conducive to consuming loads of extra calories. Leisurely dining at restaurants can be a very time-consuming. It might be wise to have quicker meals at home in order to have more time to exercise and to have control over what you are eating.