The best way to get a slim body after 50, according to science
Don’t fall into the mental trap of assuming that you are “too old” to transform your physique beyond 50. It may surprise you, but the human body is just as capable of losing weight and toning up at 55 years old. as it is at 25.
Skeptical? Consider the conclusions of this recent study Posted in Clinical endocrinology. Researchers followed two groups of overweight adults as they embarked on a new diet, exercise and lifestyle meant to encourage weight loss. One group of adults was middle-aged, while the second cohort was 60 or older. Incredibly, the older group ended up losing more weight (7.3%) compared to the younger participants (6.9%). Additionally, older subjects followed their new diet / exercise plan for a shorter period of time, but reaped more weight loss benefits nonetheless!
“There are a number of reasons why people may overlook weight loss in the elderly. These include an “ageist” perspective that weight loss is irrelevant to older people and misconceptions about the reduced ability of older people to lose weight through dietary modification and weight loss. increase in exercise, ”comments the study’s lead author Dr Thomas Barber from Warwick University School of Medicine. “In addition, age per se should not contribute to clinical decisions regarding the implementation of senior lifestyle management.”
Another research project Posted in BMJ Open asked a group of seniors about their experiences and beliefs regarding weight loss in the elderly. Overall, participants reported a desire to lose weight and the belief that it would improve their quality of life. However, the subjects also felt that they had received little or no advice from doctors and other health authorities on exactly how to lose weight and maintain a stable BMI at their age.
Fortunately, there are a number of ways to build a lean body after 50, beyond diet and exercise. Read on for the best methods, and to learn more, check out the exercises you should never do after 50.
There is no shortage of widespread online workout plans and strategies, but at the end of the day, only you truly know your own body, its unique needs and limitations. A study Posted in JAMA Cardiology Strongly states that setting your own fitness goals for the day can help seniors get more regular exercise.
Some of the study participants were given a concrete number for the number of daily steps they had to take, while others were allowed to set their step count goals. Indeed, those who were able to set their own goals and immediately start walking were the only group to show significant improvements in daily physical activity levels.
Additionally, while the actual intervention phase of this study lasted four months, the study authors kept tabs on the participants for an additional two months. Again, only those subjects allowed to set their own walking goals for the day followed their new exercise habits.
“People who choose their own goals are more likely to be intrinsically motivated to achieve them,” says Kevin Volpp, MD, Ph.D., director of the Center for Health Incentives and Behavioral Economics at the University of Pennsylvania. “They feel like the goal is theirs and that probably allows for more engagement.”
It’s also worth mentioning that this research reports that ‘playful’ workouts can help improve consistency and dedication. In other words, the next time you take a long walk and hope to hit an all-time high daily step count, imagine aiming for a new “best score” in the fitness game of life.
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Motivation is the key to success while sculpting a slimmer look, and there’s plenty of scientific evidence to suggest that we train harder with a little help from our friends and family. A study Posted in Obesity reports that receiving broad social support from a loved one helps encourage more consistent weight loss accomplishments. Do you feel particularly lazy one day? Don’t be afraid to ask a trusted confidant for help.
Another research project published in the International Journal of Technology Assessment in Health Care finds that walking in a group promotes both greater enjoyment of exercise and an improvement in overall quality of life. You’re much less likely to skip a workout if it disrupts your friend’s routine as well as yours.
“In an age when we’re encouraged to follow physical activity guidelines, a large portion of the public doesn’t. Our review found that people may be more likely to exercise if they benefit. social support, ”says the study’s lead author. Catherine mead, professor of health at Anglia Ruskin University. “Walking in a group tended to increase life satisfaction and may also improve social bonds. “
Yet another older study published in the Journal of Consulting and Clinical Psychology tracking individuals recruited for a weight loss program individually versus those recruited with friends. Again, those who tried the program with friends were much more likely to lose weight and not lose weight afterwards.
Related: The Worst Time To Exercise If You Like To Sleep, According To Science
One of the trickiest aspects of fitness is consistency. Sure, a few trips to the gym or walks around the neighborhood are great, but if you usually spend the next few days glued to your couch, you’ll never make much progress.
Research published by the Physiological Society shows how important regular exercise is for older people in terms of losing weight and maintaining muscle mass. It is well established that we all lose considerable muscle mass and strength as we age. Designated as sarcopenia, this process is inevitable to some extent. That being said, staying active can go a long way in minimizing age-related muscle loss.
The study authors assembled a group of 21 older people who regularly took at least 10,000 steps a day. For the study, participants were asked to significantly reduce their walking to just 1,500 steps per day for a full two weeks. After just 14 days of reduced physical activity, the subjects gained noticeable weight around their waists and lost a significant amount of muscle mass.
“It is extremely important to communicate to people the serious impact of short-term inactivity on our health. If the gym is difficult to access, people should be encouraged to take only 10,000 steps, as even this can prevent reduced muscle and bone health. , as well as maintaining healthy levels of body fat, ”says Juliette Norman, co-author of the study.
Related: Walking As Many Steps Each Day May Help You Live Longer, Science Says
This tip may make you laugh, but there’s no arguing with science. Do you want to give yourself all the benefits to lose those extra pounds? Step onto your home scale regularly!
That’s right, research published in the Journal of Behavioral Medicine found that just stepping on a scale every day helped a group of women lose weight and lower their BMIs. Many included subjects weren’t even trying to lose weight, but still saw reductions in BMI if they usually checked their weight.
Likewise, another to study Posted in Circulation reports that subjects who weighed themselves an average of 6-7 times per week lost an average of 1.7% of their body weight over the course of a year, while those who only stepped on a scale occasionally did not have seen no weight loss at all.
“Maybe they exercise a little more the next day (after seeing an increase in weight) or watch what they eat more carefully,” comments Jamie Cooper from the University of Georgia. Cooper wrote yet another study who found that people who step on a scale every day during the holidays successfully avoid putting on extra pounds for the holidays. “The subjects themselves choose how they are going to modify their behavior, which can be effective because we know that interventions are not universal.”
Related: The # 1 Drink For Faster Weight Loss, Says Dietitian
Another secret way for the elderly to bend over is the ancient Chinese martial art known as Tai Chi. Better yet, it can also improve balance and coordination—A major advantage, given the way the most frequent falls are in the elderly.
A to study published in the Annals of Internal Medicine who followed more than 500 people over the age of 50 concluded that Tai Chi is just as effective as more traditional exercise in reducing belly fat.
Another project asked participants to practice Tai Chi five times a week for three months without changing anything else in their usual routine (diet, other exercise, etc.). By the end of this period, subjects had lost an average of just over a pound each.
To learn more, see Exercise with a major effect on your happiness.