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Tips to Lose Weight in Your 50’s and Beyond, Part II

Joseph Coupal - Tuesday, June 12, 2018

FieldHouse, Sudbury, MAHere are some expert-approved tips that will help you change your diet, lose weight, and set you up for better health in your 50’s and beyond. Last week we blogged about weight loss tips 1-3.

Tip No. 4: Load up on protein.

If ever there was a time to focus on getting enough lean protein, it's now. There is some evidence that older adults need more protein. A study found that increasing protein intake could help older adults build muscle. That can help counteract age-related muscle loss.

Aim for roughly 30 grams at each meal and more if you tend to crave carb-rich foods. Not only does adequate protein help support muscle growth and repair (which, when coupled with resistance training, will help increase metabolic rate and overall calorie burn), but it's also more satiating than carbs and fats, meaning you'll be less likely to reach for unhealthy snacks.

Tip No. 5: Be patient.

While it's just as possible to reach your healthy weight at 60-something as it is when you were 20-something, it might take a little longer. You might not be able to push yourself as hard as you'd like to during workouts, leading to a lower calorie-burn than you used to hit. Or, you may not be as strong as you once were, prompting you to lift lighter weights (also lowering that calorie-burn number you see on your heart rate monitor).

If you stick to a healthy diet and exercise plan, your weight will take care of itself over time.

Tip No. 6: Stretch yourself.

The more flexible you are, the more you will enjoy any physical activity you do and the less chance you'll have of hurting yourself. And at 60+, a less active lifestyle and an increase in aches and pains can make your flexibility plummet. Consider taking a yoga class or even simply adding a few stretches to your day, particularly after you've taken a walk or warmed up your muscles in some other way.

Tip No. 7: Change your attitude.

If you've got phrases like "Gaining weight is part of the aging process" or "Everybody my age is overweight" on repeat, it's time for new mantras. It's important to avoid slipping into a mindset that will prevent you from losing weight.

Last week we offered tips 1-3, you can see them here. For more information on losing weight as you age, contact the FieldHouse in Sudbury.

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Reach Your Weight Loss and Fitness Goals by Being Specific

Joseph Coupal - Tuesday, May 22, 2018

FieldHouse, Sudbury, MA“A goal without a plan is just a wish.”

Don't wait for the perfect time to start working out and living a healthy life. There will always be something to make you say: "I'll start next week, month, year." Now is as good a time as any. And, don't just work out for the sake of working out. Goals and plans give you direction, a way to measure progress and also keep you motivated. Having no goals is like walking out of your house and not knowing where you are going. So set goals, make a plan and go!

Here are a few tips to guide you and keep you on track to meet your weight loss and fitness goals:

Specific:

"I want to get healthy" and "I want to get in shape" are too generic. Instead, try "I'll run a half marathon next spring." I'll earn a black belt in karate" or I'll lose 55 of my current body weight within 10 months."

Measureable:

Setting a measurable goal is key to achievement) and determining when it's been accomplished). Measure goals in time, weight, percentage or even clothing size!

Achievable:

It's good to shoot for the starts, but don't be too extreme. Likewise, a goal that's too easy is not very motivating. Know your potential and limits.

Relevant:

Set goals that are important to you and are relevant to your long-term personal vision.

Time-Bound:

Include an endpoint. There is no greater motivator than a deadline.

Set both short and long-term goals. Short ones are more motivating (stepping stones) and once you've achieved them, they can give you inspiration for your long term goals.

What to include in your plan

  • Cardio - Walking, swimming, running, cycling, stair climbing or aerobic classes
  • Strength - Weight training
  • Flexibility - stretching

Don't forget to keep track of progress, sleep hydration and nutrition.

For more information on setting wight loss and fitness goals, contact the FieldHouse in Sudbury, MA

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