After 50, it’s likely you’ve noticed the pounds don’t fall off the way they used to.
“When women go through menopause, our metabolism slows and we have lower levels of estrogen. Estrogen promotes muscle mass, and your ability to burn calories depends on muscle mass,” Dr. Reshmi Srinath, director of the Weight and Metabolism Management Program at Mount Sinai in New York, told WebMD’s Compass. “Men also see a decline in testosterone after their fourth decade, so hormonal changes are happening for both sexes, and that’s the main reason it’s harder to lose weight as we get older.”
Although weight loss can get harder as you age, but it doesn’t have to be difficult.
Eat This, Not That has outlined the best ways you can get lean. Here are a few of them.
Exercise socially
While you can go it alone, there are benefits to exercising with friends.
When you partner with someone for a workout, the Centers for Disease Control and Prevention says, you’re likely to be more adventurous, motivated and consistent.
“To enjoy all those benefits, you’ll need the right workout buddy. Look for someone with the same goals, schedule, and commitment you have. Someone who makes you feel positive and inspires you to hit the trail or treadmill on a regular basis,” the CDC said.
Practice tai chi
Tai chi is a Chinese tradition that combines deep breathing with slow movements. Regularly practicing the martial art can help you lose weight. One study measured weight changes in adults practicing tai chi five times weekly for 45 minutes. In 12 weeks, they lost a little over a pound without making any other changes.
Tai chi can also improve balance, stability and flexibility.
Use a scale
It may seem like a no-brainer, but research supports the idea of using a scale to lose weight.
A study published in the peer-reviewed Journal of Obesity found that people who weighed themselves each day and recorded their results lost an average of around 3% of their body weight in a year. People who didn’t weigh themselves daily didn’t see a noticeable change in weight on average.
Jamie Cooper, Director of UGA Obesity Initiative, authored a study that found people who stepped on a scale each day during the holidays avoided gaining more weight.
“Maybe they exercise a little bit more the next day (after seeing a weight increase) or they watch what they’re eating more carefully,” the University of Georgia professor and Interim Associate Dean for Academic Programs said. “The subjects self-select how they’re going to modify their behavior, which can be effective because we know that interventions are not one-size-fits-all.”
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