As we age, our bodies change. This often leads to a decrease in the activity and rate of basal metabolic rate (BMR or basal metabolic rate). How to stay in shape over 50?
With the loss of muscle mass, we cannot eat as much as we are used to. Otherwise, weight is gained due to burning fewer calories. With age, the following changes occur:
the energy level of the body;
ability to absorb nutrients.
However, being over 50 doesn’t mean giving up your favorite foods.
1. Be active
People often think that our metabolism decreases with age.
This is wrong. In fact, the level of activity decreases, as a result of which muscle mass is lost. With less muscle, the body requires less energy, so food is stored as fat. The basal metabolic rate slows down as the state of the body changes.
The easiest way to counteract a slowing metabolism is through physical activity. For example, walking helps burn calories and maintain muscle mass. Walking is good for the heart and improves mood. Try also gardening, swimming and Pilates.
2. Eliminate Calories Instead of Taste
With small changes in your diet, you can get rid of extra calories and still enjoy your favorite foods.
Sometimes it seems that cutting down on carbs will help you stay in shape. But you can try alternative ways. For example, replace pasta with spaghetti squash. This low carb recipe is easy to make.
Make changes to the list of foods that you consume every day. You can eat low-fat dairy products, and not exclude them altogether. The taste is not much different, but fewer calories.
Cut down on calories and saturated fat by eating meat twice a week instead of cutting it out of your diet due to popular superstition. Another healthy recipe: Stew with vegetables and lentils
3. Extra food
As we age, the body becomes less efficient at absorbing certain nutrients.
Therefore, it is important to replace as many calories as possible with nutrients. In other words, convert quantity into quality. Without vitamins, it is difficult for the body to properly digest food and process food into energy. It means fatigue and weariness. Moreover, the risk of infection and various diseases is likely.
Here are some of the nutrients that are often lacking in the modern human body:
Of course, it is better to get nutrients from regular meals https://greenelly.com/. But sometimes they are not enough and you have to resort to supplements. Check with your doctor to discuss diet and supplements before using them.
4. Drink enough water
Our sense of thirst decreases as we get older. We do not always notice that the body is dehydrated
Water helps to satisfy hunger, increase energy and facilitate digestion. But don’t go overboard with drinking water instead of food when you really feel like eating. Remember: water is water, food is food. Do not substitute one for the other, deceiving the body and depriving it of nutrition.
On the other hand, not drinking enough water can cause urinary tract infections and memory problems. Getting enough water is good for our overall physical and mental health.
Keep small bottles of water and drink them regularly, even if you don’t feel very thirsty. 6-8 cups per day is enough.
5. Good sleep
The balance of healthy functioning of the body is necessary at any age
Just like a diet of moderate physical activity, quality sleep is an important part of this balance. In addition to resting your mind and body, sleep helps regulate hormones that control hunger signals. Poor sleep disrupts these signals and tricks the brain. Thus, a command can be received that the body is hungry.
As we age, sleep deteriorates. Perhaps this is due to hormonal factors, physical discomfort, or changes in the respiratory processes. Try to develop good sleep.