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September 9, 2023

How to Lose Fat at 50: Effective Strategies and Tips for Getting in Shape

How to Lose Fat at 50

Discover the best ways on how to Lose Fat at 50, shed unwanted fat and improve your overall health and fitness at 50. As we age, our bodies undergo various changes that can make losing fat a seemingly impossible battle. Metabolism slows, and muscle mass declines. To make matters worse, various hormonal shifts occur that affect sugar and fat metabolism.  Learn proven strategies and tips for losing fat and getting in shape.

Fortunately, with the strategies we’re about to share, achieving and maintaining a healthy weight is still within reach. Read on to learn some proven tips and tricks to help you on your journey of losing fat at 50.

What Happens to the Body at Age 50?

Age and metabolism go hand-in-hand — the older we get, the slower our bodies burn calories.

At age 50, our metabolism starts to slow down for a variety of reasons. The most salient one is the decrease in muscle mass. Also, hormonal shifts like a decrease in testosterone in men can contribute to weight gain, especially around the midsection. 

To adapt to these changes, you must adopt a lifestyle that supports fat loss and overall well-being. The first step is by addressing your nutrition. 

What You Can Do To Achieve and Maintain a Healthy Weight: Choose Healthy Food Options

At 50, you must eat in a way that allows you to get all your nutrients in minus the calories. 

Fine-tuning your nutrition for fat loss at 50 may sound complex. However, a good place to start would be to prioritize natural protein. Consuming more protein from sources like meat, eggs, legumes, and poultry keeps you full and helps you rebuild muscles. 

Once you’ve covered your protein needs, eat a diet that’s rich in fruits and vegetables. These foods are natural and rich in micronutrients — things meat and poultry won’t always have. 

From here, sprinkle in some healthy fats like nuts and avocados. Also, avoid processed foods as these can be calorie-dense.  

Other Critical Tips for Fat Loss at 50: Exercise, Hydration, and Sleep

Indeed, diet is critical to fat loss success. However, getting enough exercise is also essential for fat loss and muscle building, regardless of age. For people aged 50 and over, an excellent exercise program should include both cardiovascular exercise and resistance training. Cardiovascular exercise should be as low-impact as possible. Low-impact options are the following: 

  • Walking 
  • Cycling
  • Hiking

Of course, staying hydrated is a must for sustaining the training you’re doing. Hydration allows your body to absorb nutrients better to support your training and health. Last, but not least, ensure that you get adequate sleep as well. 

Key Takeaway: Losing Fat at 50 Is Doable

It’s never too late to prioritize fat loss. By incorporating the tips we’ve shared here, you’ll be on your way to a leaner and fitter you at age 50.

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