Good Lifestyle

Many of us know that there is nothing mythological in the propagation of average age - the weight gain after 50 is too real. But recent research Indicates that human metabolism does not slow down as previously thought of the ripe age. It tends to decrease only after the age of 60, then only about 1% per year. This means that gaining weight is not inevitable (after 40 years, we generally pack in books because we are less active), and losing weight is far from hopeless. Experts say that adding these 12 things to your routine can produce serious results.

"As a dietitian and personal coach, something that I find most successful and neglected in terms of weight loss techniques for people over 50 is a daily walking routine," said Jesse Feder, RDN, CPT . "People believe that you should run on the treadmill or do high intensity aerobic exercises to lose weight. This is not true - the same amount of weight loss can be obtained by walking." Feder advises its customers over 50 to browse their neighborhood, to try different routes, to vary their speeds and elements and to bring friends. "I generally recommend starting with a short walk every day and working up to one hour of walking a day," he said. "It's great to burn calories and lose weight."

"Sweet breakfasts such as cereals, pastries and waffles tend to have a lot of sugar and very little protein," said Amy Davis, RD, LDN , a dietitian recorded in New Orleans. "Tasty breakfasts such as eggs, omelets and even last night's remains generally have a lot of protein and perhaps vegetables to keep you full and less hungry throughout the day." AE0FCC31AE342FD3A1346EBB1F342FCB

"Research shows that after 50 years, many people burn about 200 calories less a day than when they were younger," said Dr. Sergio Alvarez, medical director of Mia aesthetics In Miami. "Being aware of this and adjusting your calorie intake accordingly can help prevent part of the weight gain that sometimes comes with aging."

"Aging bodies require as much protein, if not a little more, as growing bodies," explains Dan Gallagher, dietitian recorded with Nutrition AEGLE . "Too little protein can let you feel lethargic, which means you want to move less. Try to increase your protein intake and you will be more enthusiastic about the idea of moving more, which will allow you to feel younger and help you lose weight. " The recommended dietary allocation of proteins for adults is 0.36 gram per body weight book per day, or 54 grams for a person of 150 pounds. But research suggests that people over 65 are expected to consume 0.45 to 0.55 gram of protein by body weight per day - approximately 68 to 83 grams for the average person of 150 pounds.

"Out of sight, out of mind! When you eliminate the visual signal from snacks and treats rich in calories, you are much less likely to eat them without thinking," explains Davis.

"Even a 15 -minute walk after meals allows your body to use carbohydrates more effectively for energy, instead of storing them in fat," said Davis. "A quick walk after a meal also helps digestion."

"For your metabolism to be strong and prevent your body from storing fat as an energy, the two keys are a diet rich in fiber and a lot of exercise," explains Catherine Rall, dietitian recorded with Happy v . "Eating fibers will help prevent your body from absorbing all fat and sugar in your food, while exercise - especially daily, usual exercise - will help your body burn the calories you feed it."

"Alcohol contains many calories without any nutritional advantage," said Davis. "In addition, this can negatively affect mood, cognitive function and metabolism, so the less you drink, the better."

"When you drink water, your body ends a process called thermogenesis, which is essentially the water heating process at the internal temperature of your body. This burns calories," explains Alvarez.

"We often think of aerobic exercises during weight loss, but increasing your muscle mass can help support your metabolism," said Alvarez. Muscle burns more calories and stimulates your metabolism. "The fight against the natural slowdown in your metabolism can help you lose weight," he adds.

"Often neglected, but incredibly effective, is aware of food," said Steve Theunissen , a certified nutritionist and an ISSA / IFPA certified personal coach. "Slowing down during meals, savoring each bite and being in tune with your body's hunger signals can help prevent overeating and promote weight loss."

"Quality sleep is essential for weight management," explains Theunissen. "Bad sleep can disrupt hormones that regulate hunger and appetite, making weight loss more difficult. Priority of a good night's sleep can make a significant difference."

In relation: 11 Easy things you can do to slow down aging

"For the most part, the same weight loss guidelines that applied before being 50," said Alvarez. "Sugar, refined carbohydrates and highly processed foods are bad for you; more natural and whole options are the best. You must always do exercise - Burn more calories than you consume it is always The key to losing weight, whatever your age. The "magic" of losing weight really lies in a healthy and nowhere else way. "