The clinical term for “Weight loss,” in the realm of health, medicine, and physical fitness, simply means to reduce your total body mass. This can occur by losing fluid (or water), body fat (sometimes called “adipose tissue”), or worst, lean mass. This is when you lose muscle, tendon, bone mineral deposits, and other connective tissue.
You can experience weight loss unintentionally, because of malnourishment or an underlying illness. It can also happens through your conscious efforts to improve your body because you are perceived as overweight or obese. Unexplained weight loss is a serious condition that may be caused when you reduce your calorific intake or if you exercise. When you intentional lose weight, it’s commonly called “slimming down.”
Age comes with many things, including greater wisdom, more happiness, and increased weight gain. The quickest weight loss plan ever works on your slowing metabolism. At 50, you burn up to 300 fewer calories than you did in your 20s. And to make it more difficult for you to maintain the shape you want, your reduced estrogen levels can cause a reduction in insulin sensitivity, making your body exposed to sugar spikes and crashes which commonly increases your urge to snack(3).
Quickest Weight Loss Plan Ever
The weight-loss techniques you used in your 20s may not be effective in your 50s. It may not be easy to squeeze in an extra workout during the week to counteract an day or two of unhealthy eating. Most of the quick weight loss options you had in the past may be useless.
You need to find what working for a person above 50. A combination of hormones reduced metabolic rate, and life’s obligations make it very hard to lose weight at your age. Let’s talk about the quickest weight loss plan for women over 50.
How Turning 50 Affects Your Weight
It’s normal to lose about a pound of muscle and gain a pound of fat every year from the time you hit 40. Muscle is more metabolically active compared to fat and is helpful in boosting metabolism. However, as muscle diminishes with age, so does your metabolism. You may carefully watch what you eat, but still gain weight due to your slowed metabolism.
With exercises, you can preserve lean muscles even as you age, therefore increasing your calorie-burning rate. The challenge at your age are the obligations you have to your children and/or parents. These two groups may need extra care and a lot of your time, which could make it difficult for you to follow a consistent workout program to build your muscles.
With quickest weight loss Plan Ever When you combine these obligations with a demanding job, there may be no time to squeeze in 30-60 minutes of exercises, 3 days each week for strength-training and cardio work outs.
The other challenge is menopause. This causes significant effects to your hormonal balance. With age, your body fat increases naturally, and instead of storing it in the hips and thighs, it goes to the belly due to low estrogen levels(2).
How to Address Fat Loss at 50
Creating a calorie deficit can still work towards reducing your weight. However, don’t be tempted with quick weight loss fads. These diets can discourage you since they provide very low calories, resulting in a feeling of hunger most of the time. It may lead to you missing essential nutrients.
These quick weight loss programs only achieve a loss of muscle mass, which may cause a slow down in your metabolism that ultimately results in weight gain instead. Don’t fall for any diet that gives you less than 1,200 calories a day; that is unhealthy.
A calorie reduction between 500 and 1,000 per day is manageable by moderating your food portions and increasing physical activities. Studies have shown that combining exercise and diet yields the greatest lose weight results.
When you lose weight too fast, after your first week, you put yourself at risk for developing gallstones in your liver. It is crucial that you determine the exact amount of calories you need daily to maintain your current weight based on your age. There are online calculators designed to help you determine how much calories you need to burn daily to lose a pound of fat each week.
Weight-Loss Diet Plans
As long as you eat a healthy meal, you will be good position to control your weight. However, after 50, you should lower the portions you eat due to reduce calories. Make changes to your daily eating habits. For example, stop eating baked treats, soda, sugary sweets, rice, pasta, and refined grain foods(2). Limit your intake of alcohol, even the supposedly healthy red wine.
Eat lean protein like beef, poultry, fish, and tofu. Replace refined grains with whole grain foods such as brown rice or whole-wheat bread. Make sure you eat lots of vegetables and fruits daily for the vitamins and minerals. Make it a habit to measure everything, including servings to ensure you don’t overeat.
The quickest weight loss plan ever says that you should add some unsaturated fats to your diet to provide proper vitamin absorption. These can be sourced from olive oil, nuts, avocado or salmon. When you feel like snacking, eat low-fat cottage cheese, low-fat yogurt, almonds or fresh fruits.
Don’t make the mistake of skipping meals. When you skip meals, it can lower your metabolism which may already be low. Skipping breakfast or lunch will send a signal to your body to store away calories instead of burning them. This will result in weight gain. It will also increase the chances of a blood sugar crash, leaving you craving for more food. The chances are high that you will eat whatever is easiest to get, even if it is not healthy(3).
Lifestyle Interventions for Weight Loss
Plan and participate in a minimum of 250 minutes each week of intense cardio to help you lose fat and maintain your cardiovascular health. If you find it difficult in make time in your busy schedule, rethink your perception of exercise.
Go for a walk with your partner or kids after school. Jog for 30 minutes during lunch and schedule a few minutes twice a week at the gym. You can also wake up early to fit in 30 minutes of a sweaty session before starting your day(1).
Add two strength-training session to your weekly schedule to offset any natural muscle mass loss. Do simple exercises like lunges, squats, crunches, triceps dips, and pushups at home when you get a few minutes. As long as you are committed, you can make time for a healthier body and clearer mind.
You need adequate sleep to maintain a healthy body. However, stress in your life can interrupt this. When you get only a little sleep, you may lose the motivation to exercise, resulting in increased body weight. Lack of sleep and stress can also cause an increase in your cortisol levels which drives weight gain.
In the quickest weight loss plan ever, it is crucial that you set aside time for meditation and yoga among other methods of self-care to manage your stress. This will result in a healthy mind and an increased desire to exercise. Continue with these efforts to lose weight(1).
What’s Next For Women Who Want To Feel & Look Younger?
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