Like many of my patients, you may have noticed that weight management becomes increasingly challenging after 50.
Read on to discover five evidence-based strategies that will help you achieve better results while protecting your long-term health.
Prioritize Strength Training Three Times Weekly
Engage in strength training a minimum of three times weekly.
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This can be any form of exercise that challenges your muscles.
The exercises should be becoming increasingly difficult (or the weights increasingly heavy) over time.
Don’t stress about having the ‘right’ jot down of equipment.
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A successful routine can be done without anything.
My biggest teaching moments with patients over 50 on weight loss medications revolve around strength training.
This is of even greater significance during phases of weight loss.
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Focus on Nutrient-Dense Foods
Get the most nutritional bang for your buck.
Food and beverage choices should provide adequate calories, protein, and hydration in a smaller volume.
Go slowly and prevent overeating by engaging in mindful eating.
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This is where adequate protein and regular, progressive strength training come into play.
Stay Consistently Hydrated
Stay hydrated.
Track Your Progress and Habits
Self-monitor.
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Use an app, like Mayo Clinic Diet, a journal, or a sticky note.
Start with one concept to avoid overwhelm.
They are scale-centric and look for fast results.
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I find myself reminding them of the big picture of health, adherence and sustainability.
Build Sustainable Lifestyle Habits
Think of the journey ahead.
That’s often why diets fail in the first place.
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