After all those years, our muscles and joints become a little bit problematic. They are not flexible as before, we often feel pain and they don’t cooperate well when we want to do some exercises.
That is only the beginning. Our metabolism becomes a little bit problematic too. It becomes slower as the years go by. Every other decade we burn 1-2% less calories, because we lose some muscle mass and storing some fat. It is a bad cycle to get into, causing our weight to go up, along with the ages.
Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer, believes that if you know the obstacles and how to manage them- it will be easy to lower some extra pounds.
The 7 Tricks to Lose Weight at Any Age
- Pick up Those Weights
The muscle mass is the main reason why the people cannot lose weight like they used to. The fat is less metabolically active than muscles, which means that the muscles need more energy and upraise your resting metabolism. So, if you lose some muscle mass, your metabolism will be slower.
The 50 years old people have 20% less muscle mass than they had in their 20. “The important thing to know is that you can turn all of this around with a well-structured weight-training regime,” notes Durbin. “It will increase your muscle mass and assist you regain the ability to lower weight like you did when you were 20 years old.”
Start using those weights!
- Keep an Eye on Those Hormones
When we are older, our organism is vulnerable to hormonal imbalance. You should monitor your thyroid, adrenal glands and other hormone levels in order to avoid any fat accumulation.
You should particularly monitor your testosterone. When you have it enough will make you able to stay fit and slim. A balanced level can keep your blood glucose in normal levels, which is crucial for losing belly fat.
Watch for your hormones!
- Go Easy on Those Joints
The pain can even disable the healthy and young people from doing any activities. When we are older, the pain become usual issue which can put you in bed before you even know it. The matters will get even worse after that.
You should concentrate on the activities that don’t impact your joints too much. Walking is always an option, or jumping in the pool. Water exercise, such as Aquafit could be very interesting, and it is easy for your knees and burns more calories. Your body needs to work harder because of the extra water resistance, which eventually results with burning up to 30% more calories.
You can also practice yoga or cycling in case you don’t like walking and water too much.
- But Don’t Go Too Easy
Still, you need to push your body harder in order to get positive results. You should never feel any pain during your exercises, but you also can’t just show up and slack off.
Make sure you are working hard enough to feel the sweat on your skin and make the full range of movements (when possible) of every exercise. If you don’t put enough effort, you will not get positive results. No one said that losing weight is easy. If you do everything properly, your body will surely feel better than it did before.
- See a Physical Therapist
If you suffer from pains, or even if you don’t, it is recommended to visit a physical therapist, particularly before the beginning of any new exercise regime. He will give you some advices about the most effective exercises. He will also give you instructions on how to implement particular motions in order to avoid any pain.
- Change Your Diet
What you need to remember is that you must change your dietary habits as you grow older. Your body requires more nutrients and fewer calories. So, you need to forget about consuming empty calories. Concentrate on nutrient-rich foods like vegetables, fruits and lean proteins.
- Don’t Let Stress Take Over
The life becomes more stressful as we grow older. “The average 50-year-old has many more responsibilities than the younger people. They are usually in their prime income-generating years which mean extra obligations at work. Their kids want to go on college- financial difficulties- or have aging parents who need care,” notes Durbin.
No matter what the reason is, the generated stress can be visible on your scale. Eating under stress is a usual way to bear down and you normally don’t have time to visit the gym.
If you like to bust the cycle, Durbin advises scheduling time for workouts just like the doctor’s appointment. The best method to relieve the stress is a good consistent exercise regime.
I hope that these advices will be helpful for you and you will not gain any weight.
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Source : justnaturallyhealthy.com