Fat loss after 50 seems hard to most people.
But that doesn’t mean we shouldn’t keep a healthy weight through exercise and eating right.
Two-thirds of Americans are overweight, statistics show. And the numbers are similar here in Canada and other English-speaking countries.
Our metabolisms slow down as we get older. But obesity isn’t caused by reaching a certain age, and it’s not inevitable. Maintaining a healthy weight is important for preventing a range of health problems later in life, from high blood pressure to Type 2 diabetes and more.
Whether you’re already active or just wondering why you can’t drop the pounds, we’re here to help you create the right exercise program for you and to offer resources on eating right. Here are some tips to keep in mind.
No. 1: You need strength training
We lose muscle mass with age. It’s a simple fact. But we need muscle to maintain our metabolism, bone health, independence, and protection against falling. Strength training includes weightlifting and working out with resistance bands or your body weight. It is NOT about becoming The Incredible Hulk. It is an essential part of staying healthy and of keeping your body fat down.
No. 2: Focus on fat loss, not weight loss
Even among young people, being healthy doesn’t necessarily mean wearing a size 2 or keeping in a certain weight range. Forget the scale and focus on body fat, not just pounds, which can be a deceptive measure.
No. 3: Ditch the sodas
Stop drinking sodas, even “diet” sodas. They contribute to overeating, needless weight gain, and other health problems. Consume half your weight in ounces of water each day. (If you weigh 150 pounds, drink 75 ounces.) Try soaking fruit and vegetables in water as a replacement for soft drinks. (Grapefruit and rosemary make a nice mix. So do cucumber and watermelon.) Also, consume alcohol in moderation, if at all.
No. 4: Get enough protein
You already know this: Avoid unhealthy snacks like potato chips and candy. Instead, nibble on nuts, whole grains, and fruit between meals. Don’t wait till you’re “hangry” to eat – it will just make you overeat at mealtime. Dine with family or friends when possible, because we’re more likely to eat proper portions when we’re not alone. And make sure you’re getting enough protein. Some studies indicate we eat less of it when we’re older, and that’s the time we need it most to avoid growing frail.
No. 5: Fat Loss after 50 Isn’t So Different
It’s no secret. Fat loss after 50 isn’t all that different from keeping a healthy weight at any age. You can do it, even with changing hormones and metabolisms. And there is no fad diet or miracle cure. Eat less, move more, and be patient. Period.
By maintaining the right weight, you will perform better, feel better, and live better. We’re here to help, whether you’re a seasoned athlete comfortable with exercise, or new to the whole idea. Give us a call today!
Apple Fritter Protein Balls
Craving a doughnut? I’ve got you covered! Part of maintaining a fitness lifestyle is quenching your unhealthy cravings with healthier options, like these protein balls. You get to enjoy similar flavours to the food that you crave, while filling your body with usable, favourable nutrients rather than a bunch of sugar and flour.
The average apple fritter doughnut contains 450 calories, 17 grams of fat, 63 grams of carbs and 38 grams of sugar! Compare that to the 100 calories, 2 grams of fat, 14 grams of carbs, 16 grams of protein and only 2 grams of sugar found in 2 of these tasty protein balls!
Making smart food choices like this will transform your fitness goals from being merely a vision to being reality.
There are two super ingredients in these protein balls: protein powder and powdered greens. Yep, you read that correctly. These tasty, doughnut-replacing protein balls are not only super low in sugar, they also contain powdered super greens. Considering that only 14 percent of adults get adequate amounts of veggies and greens in their diet, we could all benefit from some super greens.
What you need
- 1 apple
- 1 teaspoon coconut oil
- ½ teaspoon ground cinnamon
- 1½ cups old fashion oats
- ¼ cup Powdered Greens
- ½ cup vanilla protein powder
- ¼ teaspoon sea salt
- 1 cup almond butter
- 3 tablespoons almond milk
- 1 tablespoon brown Swerve
- Seed and finely dice the apple. I leave the skin on for the added flavour and fibre.
- Place a small skillet over medium-low heat. Add the coconut oil, diced apple, and cinnamon. Mix until fully combined. Cook, stirring occasionally until the apples are tender. Remove from heat and set aside.
- In the mixing bowl of an electric mixer combine the oats, powdered greens, protein powder and sea salt. Mix until fully combined.
Add the almond butter, almond milk and cooked apples. Mix on medium-low until a soft, crumbly dough forms. Test pressing the dough together into a ball – if it doesn’t stick together then add an additional tablespoon of almond milk.
Form the dough into 30 balls using a Tablespoon to scoop, and rolling the dough together in your hands. Roll the balls in the brown Swerve. Place the balls on a plate and chill in the fridge until you’re ready to enjoy.
One ball equals: 50 calories, 1g fat, 21mg sodium, 7g carbohydrate, 2g fibre, 1g sugar and 8g protein.