Best Way To Lose Weight For Men Over 50

While there is no known “perfect” time to start a weight loss journey, it can get more challenging as you get older. Don’t let your age keep you from trying because, if you make your goals a priority, do the work, and stay consistent, your efforts will pay off.

Your weight has a large impact on how your body functions and how healthy you are. Maintaining a healthy weight helps keep your blood pressure in check and reduces your risk of other serious conditions such as type 2 diabetes, mobility issues, heart disease, and several types of cancer. It also contributes to your energy level, your state of mind, and your confidence level. So regardless of your age, if your BMI is higher than what is considered healthy, it is time to rise to the challenge and get it under control.

Today we are going to talk about the best way to lose weight for men over 50. We will talk about why losing weight as you get older becomes more difficult, but not impossible. We will also talk about some strategies that are very effective in helping men over 50 lose weight if they practice them consistently.

What Makes It Harder To Lose Weight For Men Over 50?

Why some people lose weight and others do not, even when they are doing the same exact things has been the subject of many studies over the years. Everyone knows that to lose weight, a calorie deficit must be established and maintained, which means burning more calories than we take in. What they do not always understand is that there are so many elements that have a direct impact on whether that deficit is reached. Some of these include:

Your Metabolic Rate
As you grow older, your metabolism begins to run slower. This is the entire system in your body that is responsible for taking in nutrients and converting them to energy. Even when you are sleeping, your body continues to burn calories while performing the vital functions that keep you alive. Creating a calorie deficit to lose or maintain your current weight becomes harder because the metabolism is running more slowly, making it more difficult for men over 50 to lose weight.
Sarcopenia
As we age, our muscle mass naturally begins to deteriorate, which is known as sarcopenia. In fact, every ten years, you can lose up to 8% of your muscle mass if you do not actively work to prevent it. Since muscles require extra energy to sustain themselves, they burn more calories than fat. Losing muscle mass makes it even tougher to create a calorie deficit because fewer calories are being burned off, which hinders weight loss efforts.
Issues With Hormones
As you age, your hormones can fluctuate, which can affect many different things that play a role in weight loss. It can affect how hungry you feel, the way your body stores fat, your energy levels, your sleep patterns, and even your emotional state. Any of these components can cause weight gain or impact your ability to lose weight.
Medical Conditions & Medication
Health conditions and certain medications can also make it hard to lose weight. Hypothyroidism, Cushing’s syndrome, and insulin resistance are a few conditions that can take a toll on your metabolism and make it hard to lose weight. Also, medications used to treat many conditions have side effects that can contribute to weight gain or inhibit your efforts to shed some pounds.
Life And Lifestyle Choices
Another big part of weight loss, or maintaining a weight that is considered healthy, is controlled by our lifestyle habits. A large number of the choices we make are influenced by the many challenges we face as we get older. Adults are faced with many responsibilities, such as demands from work and family and the overwhelming number of tasks that make up everyday life, so finding time for preparing healthy meals, staying hydrated, and exercising each day can be difficult. Normally, the older you get, the more your responsibilities and the demands on your time increase.

All these responsibilities also tend to increase our stress levels, interrupt our sleep patterns, and, believe it or not, increase cravings for unhealthy foods. All these conditions can add up and cause our energy levels to wane, causing us to be unmotivated to do anything physical, so our lives become more sedentary.

What Is The Best Way For Men Over 50 To Lose Weight?

If you have read some of our other articles about male obesity or losing weight, you may already be aware of some basic strategies that can help men over 50 lose weight. The nuances of weight loss are complicated, and it can make reaching your goals very challenging. However, it’s important to understand that there are not any supernatural strategies that we can pull out of our hats to do the job. It is going to take consistently applying some basic fundamentals and making some changes to our behavior that will bring about successful weight loss. If you’re working on shedding some weight to improve your health, implementing these strategies can help you succeed.

Enlist The Help Of Professionals

Many times, people do not have the information they need to be successful at losing weight. This may be even more true for men over 50 trying to lose weight because they may have some health concerns or mobility issues that prevent them from using some strategies they have tried in their younger days. Working with a professional weight loss center and a doctor like Steven Batash, who is an expert in helping patients who suffer from obesity, can be the key to success. Having someone with a comprehensive understanding of the complexities of obesity can help you navigate some of these tricky areas. They will evaluate your current situation, identify any limitations you have, and come up with a personal plan that will help you achieve your goals. They can provide assistance in nutritional education, menu planning, and incorporating physical exercise into your day, regardless of your circumstances.

Additionally, a weight loss doctor can provide help in the form of non-surgical weight loss procedures or medication that can combat underlying issues hindering your weight loss efforts. Having a professional oversee your weight loss journey offers elements of knowledge, support, and safety that you would not have if doing it on your own and will significantly increase the chances of reaching your goals.

Focus On Your Why

Losing weight and keeping it off is only possible if you can make changes to your behavior and lifestyle that are permanent. One reason that most diets fail is that people begin them with the mindset that the “diet” is only temporary, and if they do manage to drop a few pounds, that is usually temporary too.

You need to determine the reason you want to lose weight and then continually focus on it throughout your journey and beyond. Some people have an unpleasant conversation with their doctor that gives them their “why” or reason to lose weight. Just like you would create a vision board or a mission statement, you should write down your “why” and post it in a place where you can see it each day. It might look something like this: “I want to lose 50 pounds so I can get my diabetes and high blood pressure under control and reduce my risk for other health issues or complications. I want to spend more time with my children and be there to see and celebrate my grandchildren reaching milestones in their lives.”

Once you know why you want to lose weight, it is easier to stay focused and remain motivated to persevere even when things get the most challenging.

Get Control Of The Easier Things

There are many elements that work together that can help your efforts to lose weight count for more. As you consider the previous list of things that can hinder your weight loss efforts, you can probably find a few items that would be relatively easy to master. Things like:

Make sure you get at least 7 hours of good sleep each night
Not getting enough sleep reduces your body’s ability to process carbohydrates and can magnify any stress you have by increasing the levels of cortisol you have in your body, both of which promote fat storage. Also, it reduces the amount of leptin that is released into your system, which helps suppress your appetite, and increases the amount of ghrelin in your system, which makes you continuously hungry. Most people have the ability to exert control over when they turn off the light and go to bed. If you have issues sleeping or staying asleep, you should discuss this with your doctor to get some help. It will be hard to reach your goals without this piece of the puzzle.
Drinking an adequate amount of water during the day
It may sound crazy, but it is easy for your body to mistake thirst for hunger, meaning you may eat because you think you are hungry but your body is just really in need of water. Staying hydrated also helps your body function at its best and provides you with the energy you need to get in your daily exercise while also helping to prevent muscle fatigue and cramping.
Finding suitable outlets for stress
Your body releases a hormone called cortisol when you are stressed as part of your built-in survival instinct. This hormone triggers the body to slow down how fast it burns fat and causes it to store it for later use. Obviously, this is the opposite of what you want when you are trying to lose weight.
Everyone is different, so it is important that you find what works to help de-stress you and then remember to incorporate it into your day. Some people find that yoga, pilates, or exercise help them, which is great. because it hits two goals at the same time. Others find deep breathing exercises very helpful. Let’s face it, if you have a co-worker or a work situation stressing you out, it is hard to strike a yoga pose at the office to help alleviate the situation. Finding some different strategies that will work for you in different situations may require a few sessions with a professional, but in the end, it will be worth it.

Behavior Change Strategies for Sustainable Weight Loss

Changing behavior patterns takes some time, and shifting all your lifestyle habits at once would be an unreasonable goal. A European study conducted about 15 years ago reported that it takes about 65 days to do the same thing before it becomes a habit. Start with some of the things that are easier to control and add others as you continue your lifestyle improvements. Eventually, you will see these changes making a difference in how you feel and how you look. You will find you have more energy, your skin will look healthier, you will appear more rested, and surprisingly, you will have more control over your eating habits.

Start moving every day
It takes a combination of things to create a calorie deficit so you can lose weight. It is essential that you get some form of exercise each day to get your metabolism moving and burn more calories. If you have ever heard that you do not need to do any physical activity to lose weight, that is only partially true. Some individuals can lose weight by simply cutting down on what they eat, but eventually exercise or physical activity become mandatory for the loss to continue or to sustain the loss achieved. If you are not accustomed to moving around, then start slowly by just walking for about 15 minutes a few times a day, gradually increasing how fast and how far you walk as you get stronger. Walking is a great way for men over 50 to lose weight and become healthier.
Do some weight training
We mentioned earlier that muscle burns more calories than fat and that as we age, our muscle mass dissipates. To help prevent too much muscle loss, do some strength training at least a few days a week. If you are at a loss as to where to start or have a special limitation, get some help from a professional on the best techniques and weights to use. There are also many sources on the internet to find routines that you can run by your doctor for reliability.
Change your eating habits
This is normally one of the toughest challenges for anyone, including most men over 50 who are trying to lose weight. These may be some of the hardest changes, but they are also the ones that are going to make the most difference. Some of the changes that most people need to make include:

  • Eating more veggies and fruits;
  • Eating more lean protein;
  • Eating “whole” foods that have not been processed;
  • Avoiding foods that come in a box or are “ready-made” (processed foods);
  • Stop drinking huge amounts of calories (sodas & alcohol);
  • Make sure you eat enough grains, nuts, seeds, and other fiber-rich foods;
  • Stay away from junk food;
  • Don’t shop when you’re hungry;
  • Do not even buy unhealthy snacks or bring them into your house;
  • Pay attention to what you eat. Don’t eat while watching television or doing something else, so you can concentrate on how much you are eating. You can use a phone app to track your daily intake to help ensure you are creating a deficit of calories;
  • Stop eating when you are no longer hungry instead of waiting to feel full;
  • Watch your portions. You can use a smaller plate to help you regulate how much you are eating, and you can even use a kitchen scale to weigh your food if needed.

Consider A Non-Surgical Weight Loss Procedure

If losing weight was easy, we would not be in the midst of an obesity pandemic in the United States. It is not easy, and it is impossible for some people without some type of medical help. Working with a reputable weight loss doctor can sometimes be the difference between weight loss success and missing your goals.

These days, we have access to endoscopic procedures that can reduce the size of the stomach and make it easier to lose weight without having to undergo a surgical procedure. Gastric balloons and Suture Sculpt endoscopic sleeve gastroplasty can help patients control their portions and experience longer-lasting satiety while working to make lifelong changes in behaviors that influence their weight and health.

Additionally, weight loss injections available by prescription can help patients resist persistent food cravings and boost the metabolism’s speed and efficiency. These can be used in conjunction with a weight loss procedure for optimal results.

This is how a man over 50 shed pounds with the Orbera balloon
This is how a man over 50 shed pounds with the Orbera balloon

What Is The First Step For Men Over 50 Who Want To Lose Weight?

Just do it! We have all heard this popular slogan, but it rings true in the case of weight loss. If you are consistent and start by making small changes, you can combat obesity and come out the other side victorious. Losing weight and maintaining your weight loss will be something you will have to prioritize for the rest of your life. As long as you are moving in a forward direction, the size of your steps is irrelevant.

Start by writing out your mission statement of why you want to lose weight and tape it to your bathroom mirror or somewhere else you will see it every day. Next, choose a few goals.

Are You Ready To Get Started?

The time to begin your weight loss journey and improve your health is now. Even losing as little as 5% of your total body weight can significantly improve weight-related conditions and lower your risk for heart disease, stroke, and other serious illnesses.

Set up a consultation with Batash Endoscopic Weight Loss Center to talk about your circumstances and your options for weight loss help without surgery. Our OnTrack Nutritional Lifestyle Coaching is an added benefit and provides a wide range of comprehensive support for our patient partners as they navigate their weight loss journey. Whether you are a woman or a man over 50 desiring to lose weight, Dr. Steven Batash and his amazing team are here to help you reach your goals. Contact us today to begin your personalized weight loss journey.

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