Men aged 50 and above are likely to experience a host of challenges when trying to lose weight. The situation could be aggravated by the lack of the right combination of food and exercises. According to research, the metabolism rate of men aged above 50 is relatively slow. In addition to that, testosterone levels go down when one hits 50.
Below are few tips to help men over 50 lose weight.
Nutrition
The diet taken by men over age 50 is a major determinant of how they lose weight. Actually, one needs to be careful with carbohydrates. At this stage, it is prudent to lower carbohydrate consumption; however, this does not mean that they should not take carbohydrates at all. Nutritionists recommend sweet potatoes as well as wholesome oats as they have more carbohydrates than fats.
To give the body adequate proteins, it is advisable to keep-off red meat. Instead, white lean meat should be encouraged. Fish is a good source of protein and it can be used in place of red meat.
It’s not always easy for men over 50 to lose weight, however with adequate minerals and vitamins, plus vitamins such as leafy vegetables and fruits, the results can always be swift and efficient. Colorful vegetables should be used for salad.
Diabetic patients should be careful as they need to seek approval from a qualified nutritionist.
Exercise
Men over 50 can largely benefit from high resistance exercises. A little caution should be exercised because their bodies tend to become weak at this stage. One can start with light weight exercises before going to more demanding exercises.
Calorie burning workouts are very important. These may include jogging, aerobics and bicycling. Another way to help one lose weight is by moving from one place to the other as you carry out your daily routines.
Yoga tactics also come in handy in helping men aged 50 and above to lose weight. It is advisable to begin with what their bodies can cope with.
Swimming is another type of exercise that can help men aged over 50 lose weight. Swimming is light and requires less energy. According to available data, men aged over 50 can manage one hour of swimming burning over 630 calories.
The most applicable weight loss for men aged over 50 should include a combination of light workouts and dieting. These exercises should be those that do not strain the joints. During this stage, men experience reduced muscle mass as a result of the low testosterone production.
