In your 50s? Follow these weight loss tips

Losing weight at this age is easy, given you follow these tips.

Written By: Tania Tarafdar | Updated : February 2, 2016 10:42 AM IST

Wondering why all those exercises are doing nothing for your weight loss goals? Well, unless you have been a fitness enthusiast all your life, building high metabolism and losing weight in your 50 s may not be easy. At this age, expect a sluggish metabolism and slower results even though you may be trying hard to lose weight. So start with keeping in mind the fact that progress may be slow.

According to well-known nutritionist Priya Kathpal, you should focus on the following two aspects for weight loss.

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Count your calories

Focus on nutrient dense and low-calorie food. Your total calorie intake during a day should be between 1200-1500 calories. Your calorie intake will vary depending on your activities, or any other restrictions due to medical conditions.

Eat less

Eating less and exercising more should be your primary rule. Having said that, eating less does not mean following strict diets or reaching a point where you feel deprived. Learn to control your temptations. Make simple changes to your eating habits that you can sustain for long.

These tips will help you make the right food choices and boost your weight loss efforts.

Cut down on all types of sugar, fried and junk foods. Also, decrease the number of meals you eat out.
Add more fish, fruits and vegetables in your diet to get a healthy boost of all nutrients.
Stay hydrated throughout the day. Consume a lot of healthy beverages and keep a check on your alcohol intake.
Opt for fat-free dairy and pick lean meats over others.

Exercise tips by fitness expert Mamtaa Joshi for weight loss.

Stretch before starting any form of exercise to prevent injury.
Light endurance activities like bicycling, walking and swimming are great for your cardiovascular and circulatory system. Jog for 10 minutes or take a walk to get a good cardio workout.
Apart from stretching and endurance exercises, light weight training activities can strengthen your bones and boost metabolism. Doing squats while holding sides of a chair and lifting light weights will increase your metabolism. If you cannot perform strenuous exercises, perform endurance floor exercises that require moderate effort.
Also, do balance exercises as that improves your posture and minimise risk of falls.
Avoid high-intensity workouts like aerobics, heavy weight training and boot camp to prevent strains, injuries and sprains.
You can also take up a sport that you enjoy instead of getting into a set workout routine.

Mamtaa recommends exercising for 25 minutes 3 days a week. Make sure that you rest a day before you exercise.

Remember you don't have a deadline to achieve success. A proper diet and exercise are something that you should be following for your well-being, better health and happiness.

Watch this video to lose weight the right way.

Image source: Getty Images

Disclaimer text TheHealthSite.com does not guarantee any weight loss through this method as the results may vary from person to person. We recommend you consult your nutritionist and physician before following any of the tips suggested here.

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