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How to Lose 10 Lbs After Fifty

When it comes to losing weight after 50, contrary to common belief, age can be an asset. A three year study funded by the National Institute of Health found that people over the age of 45, particularly those over 60, were far more successful in achieving weight loss and exercise goals than people under 45. As always, the safest method of losing weight and keeping it off long-term is to burn more calories than you consume. You'll look better, feel better and influence your future health with a balance of healthy diet and exercise.

Things You'll Need

  • Food and exercise journal
  • Nutritious food
  • Water
  • Sleep
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Instructions

  1. Considerations

    • 1

      Identify bad habits and set small, achievable goals that involve physical activity and improving your diet. Note if you often skip meals, eat late at night or snack on junk food.

    • 2

      Record your daily food intake and exercise in a journal. Figure the total number of calories you consume each day before you alter your diet.

    • 3

      Track your progress. Gradual changes in habits will support your effort to make permanent lifestyle changes. This will help you stay motivated to achieve and maintain long-term goals.

    • 4

      Prevent further weight gain by increasing physical activity and cooking meals at home so you can control portion sizes and ingredients.

    Healthy Diet

    • 5

      Eat a nutritionally balanced diet with a low calorie intake. The National Institute of Health recommends a diet of different colors and types of vegetables and fruits, as well as limiting oils, sugars and saturated fats.

    • 6

      Decrease your calorie intake by 500 calories a day. There are 3500 calories in 1 lb. To lose a pound a week, you need to consume 500 calories less a day or 3500 calories less a week.

    • 7

      Prepare a salad or bowl of soup before your meals. Cutting down on calories does not mean you have to eat less. Low density foods such as fruits and vegetables contain more water and fiber that make you feel full.

    • 8

      Upgrade the carbohydrates you consume from simple to complex. For long-term energy, supplement white bread and white rice with whole grains, including brown rice, quinoa and barley.

    • 9

      East slow. The digestive progress is 30-40% less effective if you eat when you're distracted. If you want your body to absorb the full nutrition of every meal, don't eat in front of the television or computer. Avoid distractions and taste your food as you chew.

    • 10

      Plan meals and snacks ahead of time and keep your food in small containers. You're likely to eat more from a large bag or plate.

    Excercise

    • 11

      Talk to a health care provider before starting an exercise program.

    • 12

      Perform aerobic exercise at least 30 minutes a day most if not each day of the week. If you don't have time for one long workout, according to helpguide.org, research shows that exercising thee times a day for 10 minutes is just as good.

    • 13

      Boost your metabolism by eating a nutritious breakfast. If you work-out in the morning, try a banana or peanut butter and toast to give your body enough energy to exercise.

    • 14

      Sleep at least 7 to 8 hours every night. Sleep exhaustion makes you feel more hungry than you are and weakens judgement.

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