Jumping into a new and intense routine can also put you at risk for injuries. It's true that few of us may have the time or energy to follow Apovian’s grueling workout schedule (she rises at 5 a.m. most days to either swim for an hour or run six miles on her treadmill), but we can follow her advice, as well as that of other leading obesity specialists, on how to fit into our jeans once we enter our sixth decade and beyond. No pool? ), this approach may be especially helpful to have in your weight-loss toolbox. | Instead, consider following a medically supervised, clinically proven plan. While these motivations might work for you, research shows that extrinsic motivations can lead to tension and pressure. Between paying college tuition for your kids, juggling more and more responsibilities at work, and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. It can make the difference between wasting your time or injuring yourself and reaching your weight loss goals through exercise. by Valerie Latona, AARP, June 1, 2020 "There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. Sass recommends eating a healthy, balanced, plant-based diet. www.aarp.org/volunteer. People experience a 5 to 10 percent loss of muscle mass each decade after age 50, according to the American College of Sports Medicine. “Research has consistently shown that people who are overweight or obese get less sleep than those of normal weight,” stresses Apovian. “When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.”. “Small achievements amount to large goals achieved.”. And while these facts are sobering, there’s plenty you can do to take control. This fat in the belly area can lead to health problems including cardiac disease, type 2 diabetes, cancer, dementia and stroke. "There are a myriad of commonly used medications that promote weight gain, including diabetes medication, antidepressants, and high blood pressure medications," says M. Daniela Hurtado, M.D., Ph.D., a consultant in endocrinology, metabolism and nutrition at Mayo Clinic. If you're not sure which one works best for your lifestyle, talk to a registered dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. ", Research has also shown that people who eat whole grains lose more belly fat than those who eat refined grains. There's no reason you can't look as fit and fabulous at 50 as you did at 40—Kelly Ripa, Taraji P. Henson, and Tina Fey, who will all hit the half-century mark this year, are living proof. We’re not talking juice cleanses. Physical activity is important, but it must be started slowly, advises Dr. Hurtado. ". The smallest gestures can make a big difference in reducing stress, which can make a big impact on your weight loss. AARP is a nonprofit, nonpartisan organization that empowers people to choose how they live as they age. While any sort of exercise can help you shed girth, it’s very important that you lift weights at least twice a week to build muscle mass, which will help you lose weight. We'd all love to lose that extra five, 10, or 15 pounds. Accountability is also important so tracking calories is a great tool that has been shown to help with weight loss and weight maintenance in research studies." What's more, all those years of playing sports, running after your kids, and walking up and down stairs take their toll. "Getting advice from a professional can truly help." For example, if you are inspired by your family, focus on how exercising will help you remain in your kids lives well into your old age, she says. A 2017 study published in the American Journal of Clinical Nutrition found that consuming an equal amount of protein at all three meals is linked to more muscle strength in people over age 67. Sass also recommends cutting down on sugar in the form of empty carbs like cookies, doughnuts, muffins and white bread, all of which contribute to belly fat. If they're out of whack, taking the steps to get your thyroid, adrenal glands, and other hormone levels back into balance can go a long way toward helping people in their 50s lose weight, says Burns. Why it's harder to lose weight after 50. “HIIT yoga gives you all the same metabolic benefits of traditional weight training and cardio,” Cruise says, “but without having to go to a gym or invest in expensive equipment, and, most importantly, without the same risk of injury. I’m 60, and I have more muscle on my body than I did when I was 30,” Apovian says with pride. And this helped trigger growth of new muscle. Michaels suggests dedicating five to 10 minutes a day to meditation. “But more than that, our waistline is our lifeline, particularly as we get older. Javascript must be enabled to use this site. But when you take a day to not eat very much, he says, “you’re reducing stress on your hypothalamic nerves, so it gives them time to recuperate.” That day of rest for your nerves could be especially important for older people, he says, because of the damage that oxidative stress can further do to your weight-regulating system.