The process of losing weight is difficult all on its own, and it has other challenges when taking into consideration the natural effects of aging. However, like with many things in life, weight loss and maintaining a healthy weight is possible with consistency. This means setting routines and goals for yourself is especially helpful after 50. We checked in with registered dietitian Melissa Mitri, MS, RD, who helped provide 4 important lifelong weight loss tips.
1. Stay Active
Staying physically active on a consistent basis increases your chances of successful weight loss and maintaining a healthy shape, Mitri says. "Many people get into a full-fledged workout routine for the first 2 months of the year, but then thereafter don't always stick to it," she adds. "Set realistic goals for yourself, and make sure to engage in exercise that you actually like," she continues. Mitri says that rather than focusing solely on the calorie burn, you should "focus on the type of exercise you'll want to do over and over" and remind yourself of how much better you feel after you do it. This applies to every age group, but especially to anyone 50 and over as consistent, regular exercise offers a wide array of health benefits.
2. Keep Track of Your Progress
Studies have shown that people who keep a food log are more successful in losing weight and keeping it off. "Tracking your food holds you accountable and makes you more conscious of your habits, so less mindless eating occurs," Mitri says. If logging your food is not your thing, she notes that you can still track your progress in other ways, such as "your exercise routine, your weight, or your body composition measurements as progress measures." Organization and consistency are key, especially with this step.
3. Find Non-Food-Related Ways to Manage Stress
Naturally, we need to eat to satisfy hunger cravings, but as Mitri points out, many of us eat for other reasons, like for comfort when stressed. "Establish a healthy environment in your home so that any trigger foods are not within easy reach when stress arises," Mitri says. "Next, create a list of healthy non-food ways to destress." For example, she suggests meditating, calling a friend, or going for a walk instead to clear your head. Ultimately, she says that eating when not hungry can hinder weight loss and should be replaced with a more beneficial way to clear your mind (without the potential for weight gain).
4. Reward Yourself Along the Way
On our weight loss journeys, many of us tend to be so hard on ourselves if we don't see the results as fast as we anticipated. "The process of losing weight and improving your health is a marathon, not a sprint to the finish line," Mitri stressess. "You may have ups and downs along the way, and that is entirely normal. To keep motivated, celebrate your small wins along the way such as your first 5 lbs, your ability to lift heavier, or better sleep." She says that writing them down can inspire you to celebrate your progress, as a positive mindset will help you not only maintain a weight you're comfortable with or lose weight healthily— it will also help your mental health as well, which is so important.
