Nine Ways for Men to Lose Weight After Age 50

Nine Ways for Men to Lose Weight After Age 50

If it seems like it’s gotten harder to lose weight since you passed the big 5-0, you’re not imagining things. “As you age, your metabolism starts to slow down, and a lot of your metabolism functions and organs and absorption—everything just gets a little less efficient,” says Katherine L Tucker, Ph.D., professor of nutritional epidemiology and director of the Center for Population Health at the University of Massachusetts-Lowell. You now need fewer calories than ever just to maintain your body mass, let alone reduce it.

What’s more, as you age, the quality of muscle starts to change from being mostly muscle fibers to a combination of fat and muscle within the muscle fiber, says Stephen Anton, Ph.D., associate professor and chief of the Division of Clinical Research at the University of Florida College of Medicine’s Department of Aging and Geriatric Research. “After age 50, the process of your muscles being infiltrated by fat accelerates,” he says. The result? You may feel more easily fatigued. Your metabolism starts to slow down, and you lose muscle mass, making it harder to keep fat from piling on.

You can still lose weight—but you will have to put in a more deliberate effort than you used to. Here are some simple ways to shed the extra pounds.

Eat more fruits and vegetables
To lose weight, you obviously need to take in fewer calories than you expend. But instead of focusing on what to eat less of, let’s talk about what to eat more of. First up, fruits and vegetables. In a study from Harvard, people who increased their intake of fruits and vegetables lost weight, especially if they ate more berries, apples, pears, soy, or cauliflower. Fruits and vegetables are low in calories but rich in important vitamins and minerals you need more of as you age, including fiber, which can keep you full between meals, says Tucker. She recommends piling vegetables over half your plate at every meal. Keep frozen vegetables in your freezer so you never run out, and get creative with your salads by adding olives, cheese, or sliced oranges to make them more palatable. Check out our favorite breakfast salads–yes, breakfast salads–for more inspiration.

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Buy an Instant Pot and make bean stews
Beans are packed with filling fiber and protein, and as they travel through your digestive system, their roughage and resistant starch feeds the good bacteria in your gut, says Tucker. These bacteria in turn create short-chain fatty acids, which are helpful in protecting your metabolism. A study review from Canada shows that people who ate a serving of legumes every day as part of a weight-loss effort lost a couple pounds in just an average of six weeks. Try making beans or lentils in an Instant Pot, which allows you to stew legumes with vegetables and other flavorful components and make enough for the whole family. Check out some more ways to make one of our favorite beans—the garbanzo

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