How to lose weight at 50
One gets the impression that diet is the lot of young girls. At the same time, obesity at a young age is not nearly as widespread as in older age groups. In Russia, almost 40% of the population is overweight. At the same time, less than 10% of people face this problem before the age of 20, and more than half of them after 50. Obesity is not primarily a cosmetic issue. This condition is a chronic disease that even in itself causes a decrease in the quality of life. In addition, obesity provokes the development of many serious diseases, and they can cause disability and even death. So, diabetes mellitus, hypertension, diseases of the joints and the spine are associated with overweight. The longer a person has been obese, the more likely they are to develop these conditions. Therefore, the question of how to lose weight at 50 is very relevant.
Obesity reasons
It must be understood that obesity is a chronic metabolic disorder. In most cases, the disease is primary. It is caused by hereditary characteristics and lifestyle. We get obesity genes from our parents. In addition, already from childhood, the wrong habits can form in the family: a tendency to overeat, sedentary leisure. Only in 5% of cases obesity is formed due to endocrinological diseases (hypothyroidism, hypercortisolism) or other diseases. To find out the cause of your overweight, you need to undergo a comprehensive examination by an endocrinologist or therapist.
How to lose weight at 50
The principles of treating obesity after 50 are the same as at an earlier age. First, the doctor determines the degree of obesity. The most commonly used body mass index (Quetelet index). Normally, its value does not exceed 25 kg / m². Obesity is characterized by Quetelet index numbers from 30 kg / m² and above. If the index is more than 25 kg / m², but below 30 kg / m², then we can talk about overweight.
Even if you do not have concomitant diseases, prevention of further weight gain by changing your diet and lifestyle is indicated even if you are overweight. Drug therapy is indicated when a low-calorie diet is ineffective, increased physical activity, and lifestyle changes. Surgical treatment of obesity is sometimes indicated.
In any case, the main answer to the question of how to lose weight at 50 is diet.
Diet after 50 years
The diet after 50 years should be based on all the principles of a healthy diet.
In overweight people, the diet should be low in calories. This means that few calories should be supplied with food, less than the body will use up during the day. The older a person is, the slower his metabolism, and, therefore, the body spends less and less energy. Thus, the calorie content of food for the same person at the age of 20 should be significantly higher than at 50. To lose weight, reduce the calorie content of your daily diet by 500 kilocalories. First of all, this should be done by reducing the volume of fatty foods and sugary foods. Remember that even a non-overweight person after 50 years of age is shown to limit this food. Such measures help to avoid diseases of the heart, blood vessels and even some cancers. The diet after 50 years should not be based on fasting or the use of fasting days. Such measures are too stressful for the metabolism and can cause health problems. At the same time, the effect of several days of hunger is usually not too impressive and too unstable.
In addition, it is important to properly organize food: take food fractionally, in small portions, 5-6 times a day. Such a rhythm of eating is just the easiest to withstand for those who are retired. You no longer need to adjust to the work schedule and eat in the canteen. The diet after 50 years of age has increased health safety requirements. The food should be balanced in terms of the main components, contain a sufficient amount of trace elements and vitamins. About 60% of calories should be supplied from carbohydrates, from fats - about 25%, from proteins - 15%. Thus, it can be seen that low-carb diets after age 50 are undesirable. Such nutrition systems (the diet of Dr. Atkins, "the Kremlin") are difficult to tolerate in old age, as they lead to unnecessary excessive load on the kidneys. In the same time,do not limit too much protein food. Suppose that both animal and vegetable protein are present in the diet. Their components are needed for the proper functioning of every cell in the body. A vegetarian diet will not be beneficial after age 50. Its long-term use can lead to a decrease in immunity, and, therefore, to the development of serious diseases (for example, tuberculosis).
So, how to lose weight at 50, and what foods are worth eating? It is advisable to include at least a small amount of vegetables in the diet every day. They contain essential vitamins and also provide a feeling of fullness. Fruit can also be on the table. They are limited only if carbohydrate metabolism is disturbed. Meat, fish should be chosen low-fat varieties. Remove as much fat as possible during cooking. Chicken is eaten without skin, it is better to use breast, not chicken legs. Buy dairy products with a minimum fat content, but not fat-free. After age 50, it is important to ensure that there is sufficient calcium in the body. There is a lot of it in milk, cottage cheese, and yogurt. Calcium is absorbed only in the presence of a small amount of fat. Therefore, low-fat dairy products are not very healthy. In the event that you do not have diabetes, there is no need to completely eliminate sweets. Remember that marshmallows, marshmallows, marmalade contain a minimum of calories from confectionery. The principles of how to lose weight after 50 years correspond to the 8 diet from the medical tables of Soviet dietetics.
Diet for women 50 years old
The question of how to lose weight at 50 is more often faced by women. It is women who are more prone to obesity. This becomes especially noticeable during menopause. The hormonal imbalance of this period becomes the cause of weight gain. A diet for women 50 years old should not only affect body weight, but also normalize metabolism and hormonal status. It is important to severely limit animal fats, overeating carbohydrates. It is advisable to add herbal treatment to the diet after 50 years, which contain phytoestrogens, diuretic and sedative components.
How to lose weight after 50 years without a diet?
In addition to diet, physical activity helps to lose weight. In 50 years and later, exercise should be moderate, taking into account concomitant diseases. Sometimes the desire to lose weight makes you buy some kind of biologically active food supplement. Remember that this is not a medicine, which means that the effectiveness of the remedy has not been proven by any research. But you will surely feel the side effect. The laxative and diuretic effect of such drugs, unfortunately, is hardly tolerated after 50 years, as it affects blood electrolytes, heart function. There are also registered drugs for obesity (sibutramine, orlistat). According to indications, they can be prescribed by your doctor.
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