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Weight loss tips for men over 50



  • How does metabolism change after 50?
  • The best tips for losing weight over 50

Are you weighing a few kilos too much and are you feeling unwell? In the past, a few weeks of tough workouts and low-carb recipes helped you lose weight quickly. Unfortunately, it’s no longer that easy, because as you get older it becomes more and more difficult to lose weight, especially from the age of 50 and beyond.

To understand how you can make it easier for yourself to lose weight over 50, let’s first look at how your body changes as you age and how you should best deal with it.

How does metabolism change after 50?

In addition to the fact that in your 50s you are probably no longer as active in your everyday life as you were in your 20s or 30s (sedentary work, less time for sports, more time for the family and so on), your metabolism is also changing: your metabolism slows down Due to age and various metabolic functions and organs no longer work as efficiently as they used to – unfortunately there is nothing to gloss over. That is the passage of time.

But when muscle mass is lost, fat tissue can of course increase at the same time. And of course, less muscle mass also means that metabolism and energy consumption are reduced.

In fact, a 50-year-old man needs about 100 fewer calories per day than a 20-year-old man of the same weight. So if you don’t adjust your diet, you will slowly but surely gain weight.

The best tips for losing weight over 50

Ultimately, it’s possible to lose weight after age 50 (and beyond) – you just might have to try a little harder than before. Just follow our tips on training and nutrition to shed the extra pounds and stop muscle loss.

1. Eat more fruits and vegetables

If you want to lose weight, you need to consume fewer calories than you burn. But instead of just focusing on what you should eat less of, let’s talk about what you should eat more of: fruits and vegetables are definitely one of them.

In a large US study from the Harvard TH Chan School of Public Health, people who ate more fruit and (low-starch) vegetables lost more weight, particularly if they ate more berries, apples, pears or cauliflower. Fruits and vegetables are low in calories but rich in important vitamins and minerals, including fiber, which also keep you full. You can find the top sources of fiber here.

2. Get enough protein

If you want to lose weight, you should increase your protein intake – regardless of whether you are over 50 or under 50. According to studies, protein fills you up for a long time and at the same time prevents cravings because it regulates your blood sugar level and prevents it from skyrocketing. This means that hardly any insulin is released, which would slow down your fat burning. Thanks to the satiety effect, you save yourself a few snacks and therefore also calories.

Lose weight over 50shutterstock.com/Elena Veselova

Combine animal and plant protein sources

You can also ensure the maintenance of muscle mass with a regular protein intake. But how much protein should you consume every day? The German Nutrition Society (DGE) recommends only 0.8 grams of protein per kilogram of body weight up to the age of 65. Over 65, the requirement increases to 1 gram. For optimal muscle maintenance and support in losing weight, you can definitely count on 1.2 to 2 grams per kilogram of body weight.

By the way, you can easily cover your daily protein needs with a varied, protein-rich diet. This is very easy if you

  • Owner
  • Low-fat quark, cottage cheese, natural yogurt or Skyr
  • Turkey or chicken breast
  • Fish, such as cod, salmon or tuna
  • Legumes such as beans, lentils or chickpeas
  • Tofu
  • Quinoa

Incorporate it into your meals or eat protein-rich snacks.

3. Swap unhealthy snacks for nuts etc.

Nuts are the ideal weight loss snack because they contain plenty of vitamins, fiber, minerals, unsaturated fatty acids and a lot of vegetable protein. Furthermore, they are practical, available everywhere and clean, i.e. unprocessed. Of course, this does not apply to nuts in chocolate or dough coating.

Nevertheless, as with so many things in life, the following applies to nuts: always eat them in moderation, not in large quantities. Half a serving a day (14 grams) is ideal if you want to maintain your weight in the long term – this is what a Harvard study found. The test subjects who added 14 grams of nuts to their normal diet every day also had a lower risk of obesity.

4. Check your weight on the scale regularly

Get on the scale at least once a week. If you gain a few kilos or notice a tendency that your weight is slowly but surely increasing, you can quickly take countermeasures. It’s much easier to get rid of two or three “new” kilos, i.e. the pounds that have been clinging to your hips or stomach for months. Can you lose weight specifically on your stomach? We’ll tell you.

5. Check your medication for side effects

Many men over 50 take medication. If you feel like you’re just not making any progress in losing weight or are gaining weight despite consistent eating habits, talk to your family doctor or internist about it. Some medications can lead to weight gain – almost as an undesirable side effect.

These include, for example, cortisol and insulin (increased buildup of fat reserves), beta blockers against high blood pressure (reduce energy consumption) or antidepressants (influence hunger and satiety).

6. Focus on eating

A quick croissant on the way to work or a ready-made salad between two important calls: In the stress of everyday life, you probably pay far too little attention to your meals or, more precisely, to your food intake. Not good, especially if you want to lose weight. Because people who don’t concentrate on eating, but rather on their cell phones, PC screens, etc., tend to eat too much. In the end, the food is eaten and you are surprised that your plate is already empty. Take time to eat, especially at lunch. Sit away from your desk, chew slowly, and enjoy every bite instead of just shoveling it all in quickly.

Tipp: If you are constantly stressed, you can occasionally replace a meal with a protein shake. It’s best to use a casein powder or a multi-component powder, because the shake will fill you up longer than if you use pure whey. By the way, whey and casein are natural components of milk protein and are therefore well suited to meeting your protein needs.

7. Do more exercise

Combine our nutrition tips with regular exercise – this will help you lose weight healthily and sustainably. Any type of exercise gets you moving and stimulates your metabolism, but a combination of cardio and strength training is ideal if you want to lose weight.

In a study from the University of Illinois at Chicago and Iowa State University, older people who did a combination of 30 minutes of aerobic exercise and 30 minutes of resistance exercise three days a week reduced their body fat and gained muscle. Blood pressure was also positively influenced.


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