staying fit and healthy over 50: simple hacks for a healthier lifestyle
Losing weight can be a difficult and frustrating process, particularly in the case of women, and once both men and women reach the age of 50 and above. While there is no shortcut to reaching your ideal weight in life, one of the biggest underrated factors are the lifestyle habits that have a bigger impact on staying fit and healthly over the age of 50.
Simply recognizing and tweaking these small, yet often ignored lifestyle habits, ranging from the time you have your breakfast till the time you call it a day, can help you get on track to a healthier and happier you, without having to rely on short cuts like fad diets, expensive gym plans, and weight loss camps to boot.
staying fit and healthy over 50: simple hacks for a healthier lifestyle
It is common knowledge, yet one of the most ignored factors for sustainable weight loss, that 70% of the human body consists of water. Increasing your water intake is one of the most common habits that is generally overlooked for managing sustainable weight loss, thinking that it is too simple.
Drinking a lot of water only keeps the body hydrated, but it can also manage hunger levels effectively, lowering your chances of overeating, besides cleaning the body of toxins that make up a substantial percentage of your total body fat.
To help you consume fewer calories, make it a habit of drinking a glass or two of water at least 15 minutes before and 30 minutes after each meal, and measure the results on the scale a month after continuously following the habit and see the difference in the reading on the scale.
Another significant lifestyle that can work wonders on the scale is to drink one or two glasses of lukewarm water on an empty stomach, the first thing in the morning. Start with one glass, then slowly move on to two glasses of lukewarm water.
If plain seems too boring, add in a dash of lemon and a teaspoon of honey to convert it into a detox drink. One can also add a dash of China grass to create a different variety of a detox drink. This small, yet effective hydrating hack, not only helps clear the body of toxins, at the same time, eradicates the problem of those suffering from constipation issues in the body once and for all.
Consuming high levels of fibre for staying fit and healthy over 50
Fibre is an important nutrient in the body that manages hunger levels in the body and can make the stomach feel full and satisfied after eating. It also helps to regulate the digestive process and effectively manage blood sugar levels in the body. Increase your intake of fibre-rich foods such as whole grains, fruits, and vegetables as a part of your daily diet plan and over you will start seeing the difference on the scale.
sleep the magic elixir
Getting enough sleep is crucial for maintaining not only a healthy physical weight but also a healthy brain. Lack of sleep can disrupt the hormonal levels, and increase the craving for food, particularly sugary foods to compensate for the loss of energy due to lack of sleep, leading to overeating and weight gain, besides disrupting blood sugar levels in the body.
Managing hormonal levels is an important lifestyle factor that is primarily responsible for weight loss management for women in their menopause years. One of the aftereffects of hormonal disruptions are disturbed levels of sleep, and constant mood swings that often lead to emotional eating habits like binging on sugary foods, midnight snacking, among others, that lead to weight gain and cravings for sugar in the body. Depending upon your age and other lifestyle factors, at least seven hours of sound sleep per night is needed to sustain a healthy mind and body in the long term.
sleep the magic elixir
Managing hormonal levels is an important lifestyle factors that is primarily responsible for weight loss management for women in their menopause years. One of the aftereffects of hormonal disruptions are disturbed levels of sleep, and constant mood swings that often lead to emotional eating habits like binging on sugary foods, midnight snacking, among others, that lead to weight gain and cravings for sugar in the body. Depending upon your age and other lifestyle factors, at least seven hours of sound sleep per night is needed to sustain a healthy mind and body in the long term.
Incorporate Strength Training into your daily routine for staying fit and healthy over 50
As the body starts aging naturally as part of its circadian rhythm, the role of keeping the body in shape through regular exercise gains more importance, along with a well-balanced, nutritious, diet plan.
Strength training helps build muscle, which increases the body’s metabolism levels and allows the body to burn more calories throughout the day. To build lean muscle, try incorporating weightlifting, bodyweight exercises, or resistance bands into your fitness routine.
Though heavy strength training exercises may not be the norm for all types of bodies, one at least needs to make sure that the body gets a steady supply of moderate, light weight exercises that keep the muscles in shape and the weight under control. Muscles play an important role in managing a healthy lifestyle, particularly as the body ages naturally, and the joints in the body start getting weaker.
practising mindful eating
Being present and aware while eating is central to mindful eating. It can aid in the prevention of overeating and encourage the selection of healthier foods. Turn off your phone and other distractions while eating and concentrate on savouring each bite and listening to your body’s hunger and fullness cues.
Once the body starts aging naturally, so does the digestive system in the body. Therefore, healthy eating habits play an important role not only in managing the weight, but also managing overall health levels in the body, and in keeping the body free from chronic diseases like inflammation and digestive disorders.
Beware of the double “S” Factor in managing a healthy lifestyle for staying fit and healthy after 50
Studies have shown that consuming processed sugar is a major contributor to weight gain and can cause a variety of health issues, particularly once one reaches the age of 50 or above.
For those men and women above the age of 50, choosing to reduce their dependency on dependency on sugary drinks and snacks in favour of healthier alternatives such as fresh fruit, nuts, and seeds, replacing the processed sugars in the daily diet with healthier alternatives such as Honey, Maple syrup, or Coconut sugar, which have a lower glycaemic index than sugar, can help manage spikes in their blood sugar levels, thus reducing or preventing the occurrence of diabetes in their later years, thereby increasing their longevity levels.
replacing your kitchen shelves and refrigerator with healthy choices
On your visit to the supermarket, make it a habit to visit the health foods section. Cravings are a common feature of the weight loss process, and they are not bad. When cravings strike, the first place that one heads over to is to the kitchen to find something to eat.
If the alternatives are replaced with healthier alternatives, one can satisfy their cravings without jeopardizing weight loss efforts and managing a healthy lifestyle. For instance, instead of your favourite brand of chips, try roasted chickpeas or replace a candy bar with a piece of dark chocolate, which is a much healthier option, that restricts the intake of sugar. Though it may take some time to get used to the new choices, once replaced, the new habit would automatically take place.
Managing a healthy lifestyle is nothing but managing a set of daily habits, whether good or bad, that determines the outcome of the future. The current lifestyle challenges that one is facing in the current scenario are nothing but the result of habits that have been developed over a period of time.
the importance of staying active for staying fit and healthy after 50
Based on the body’s circadian rhythm, once the body starts aging naturally, staying active throughout the day helps burn more calories and keep the body’s metabolism humming. Try taking short walks throughout the day, using a standing desk, or doing quick exercises during breaks, not only exercises the body’s muscle joints but keeps the body’s metabolic process in the right shape. Keeping the body active, particularly the joints, at a higher age, assumes more importance, as the bones start getting weaker and the chances of injury increase.
accountability is the key to a healthy lifestyle
Accountability is the key when it comes to weight loss. Find a friend or family member who can support you and hold you accountable to your goals. Joining a weight loss group or hiring a personal trainer can also help keep you on track.
practising self care for staying fit and healthy after 50
Taking care of your mental health is just as important as taking care of your physical health. Practice self-care activities that help you manage stress, such as meditation, yoga, or journaling. When you feel good mentally, you’re more likely to make healthy choices and stick to your weight loss goals.
conclusion
Losing weight can be a challenging journey, but following simple, yet effective hacks one can achieve your weight loss goals in a healthy and sustainable way. By incorporating these simple lifestyle changes into your routine as habits, one can improve overall health and well-being while shedding unwanted pounds.
you may also like
