By the time men reach 50 their metabolism slows down considerably and testosterone levels drop. The result is muscular atrophy and weight gain. Weight loss can become increasingly difficult and they will need the right combination of exercise and diet.
Carbohydrates: Men over 50 should be careful with their diet. Gone are the days of heavy duty carb consumption. When you were younger your body could burn it all up. Now carbs will be stored in your body as excessive fat. Still, eliminating carbs from diet can be a foolish idea. Instead of processed and refined carbs like white bread and noodles choose the more wholesome oats and sweet potatoes.
Protein and other Nutrients: Cholesterol and protein are inseparable when you’re consumption of red meat is high. To lose weight at 50 you need to opt for white lean meat like chicken and fish. Obtain vitamins and minerals from plenty of fruits and green leafy vegetables. Colour in vegetables is an indication of rich nutrition. When making a salad add as many colourful veggies as possible.
Diabetes: Diabetics need to monitor their calorie intake so any diet plan should be first approved by your doctor or nutritionist.
Eating Habits: If you’ve been a binge eater all through your youth, chances are that you will continue to be so in your fifties. It can be very tempting to snack at midnight for instance just to be able to sleep better. You might want to consider eating five to six small meals in a day to make sure you remain satisfied and increase your metabolism in the bargain.
Weight Training: It is a myth that weight training is only for young men. Men over 50 can benefit immensely from high resistance exercises. However, your joints may have become weaker with age so you need to be careful with the amount of weight to lift. Begin with light weights and move up to moderate amounts as you build stamina. If you are able to lift a certain amount with 12 repetitions in a set it will not be very strenuous. Yet, proper form should be maintained under the guidance of a trainer to avoid injury.
Cardiovascular: Calorie burning exercises like walking on the treadmill, jogging, aerobics, bicycling and those involving free movements can be an exhilarating way to lose weight. Even in cardio you need to mind your joints and avoid strenuous moves. Cardio can be a fun way to lose weight and work up a sweat. When combined with weight training during the course of a week you will see quicker results.
Yoga: Yoga is not just meditation as most think. Certain aasanas like kapal bharti can aid you in weight loss. Start easy with the moves you can manage. Do not force yourself to be able to achieve the perfect position. It comes with patience and practise and the results can be surprising.