It is too bad that when we age, losing weight and staying in shape is more difficult than before. Muscles are more stiff, working out is harder due to that and it hurts more of course. That is just the start. Our metabolism is slower and it gets even slower as we age. Every decade, we burn less 2% in calories. It gets worse with time. We can lose control and gain weight easily.
Brian Durbin, a personal trainer and NSCA strength specialist, says we have ways to lose weight and stop slowing the whole process.
- Hormones in check- as we age, our hormones are not leveled up. They work improperly; thyroid, hormonal glands and adrenal glands too, so fat is stored easily. A crucial hormone is testosterone which when balanced it makes you lose weight easily. Also it regulates blood sugar glucose.
- Weight lifting- muscle mass is the target in losing weight. Muscle is better than fat and more active too so it needs more energy of course. So, if you have less muscles, you have more fat. Let’s say people of 50 years age and have 20% less muscles than youngsters. Durbin says if you follow a good weight lift program than you can lose the fat and gain muscles like young people too.
- Make it difficult- push your limits, it must not be easy. Of course, you shouldn’t cry from pain during workout, but it shouldn’t feel too easy. You have to sweat at least a bit and make all motions properly. Losing weight is hard to do but also worth it.
- Easy with the joints- aches can limit your workouts. But, that type of pain gets stronger with age, sadly. Keep yourself active to prevent even worse pains. Find the proper workouts for you that don’t press the joints; walk, run, jump rope, swim or do Aquafit. Water workouts are fun and burn a lot of calories too. Also the water causes resistance and makes you lose 30% more calories.
- Change a diet- of course, with age you cannot always eat like a youngster and irresponsibly. You need less calories and more healthy nutrition. No more empty snack calories. Eat veggies, proteins, fruits.
- Physical therapist talks- if you are concerned for the aches, talk with an expert. You must do this before starting workout regimes. They will advise you what is good and bad for your body type and health. Also, they give workout examples.
- No stress- older people face more stress and daily anxiety. Durbin says that a middle age person has more on its mind than a teenager of course. Work, kids on college or old parents, it is all there. That stress makes you crave a lot of food and skip workouts. To stop this, make time for activity.