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How to lose weight after 50: Effective tips

How to lose weight after 50: Effective tips How to lose weight after 50 (photo: Freepik)

Losing weight after the age of 50 can be challenging as the majority of processes in the body tend to slow down. However, the most difficult task is shedding excess weight in specific areas of the body, such as the abdomen.

RBC-Ukraine, citing the nutrition publication Eat This Not That, shares effective tips for weight loss in older age.

More fiber

Food with a high amount of fiber reduces the risk of cardiovascular diseases and certain types of cancer, as well as aids in losing excess weight and belly fat.

Fiber helps to stay full for a longer time, regulates blood sugar levels, and promotes digestion. This, in turn, prevents overeating and bloating. For most people, the recommended daily intake of fiber is between 18-38 grams.

More protein

Losing weight becomes more challenging with age due to insufficient protein intake in the diet. Protein is necessary for preserving and building muscle mass. This process accelerates metabolism, contributing to the reduction of abdominal fat.

Similar to fiber, consuming protein-rich foods can also help you feel full for a longer time, unlike products with low protein content.

More healthy fats

Sources of healthy fats impact the weight loss process similarly to protein and fiber. Therefore, it is advisable to incorporate avocado, nuts, seeds, and olive oil into the diet.

These fats help stabilize blood sugar levels, preventing the accumulation of excess weight around the abdomen.

Limit the consumption of highly processed foods

Highly processed foods often have high levels of sugar, unhealthy fats, and sodium.

Another argument against consuming such products is that they have low fiber and nutrient content.

Control portion sizes

As metabolism slows down with age, it's better to opt for smaller portions to avoid excessive calorie intake.

Moreover, portion control encourages mindful eating, as you become more attuned to the body's hunger and fullness signals.

Monitor sugar intake

Reducing or eliminating sugar from your diet is one of the best ways to lose weight at any age. Research indicates that excess sugar leads to unwanted weight gain, especially in the abdominal area.

Consume whole grains

Choosing whole grains over refined ones helps reduce weight and visceral fat levels. This is associated with the increased fiber and protein content in whole-grain products.

You can start transitioning to whole-grain products with items such as whole-grain bread, wraps, quinoa, whole-grain pasta, and more.

Also, find out what the main food trends will be in 2024.