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Losing Weight after 50

Have you tried everything, but that extra weight just won’t shift? Are you starting from a slightly disadvantaged position because of your age and limited mobility that makes slimming almost impossible? A protein diet is here to help you lose weight from the comfort of your home in a healthy and safe way.

Protein diet for the 50+

A protein diet encourages the body to utilize its stored excess fat resulting in a weight loss. This process is called ketosis which is a natural state in which the body feeds itself almost entirely off its own fat reserves. Ketosis is induced in the body by minimising the amount of all the carbohydrates (simple sugars and complex carbohydrates) we consume.

“As I grew older, I started to suffer from various health problems, so I really needed to do something about my weight. Unfortunately, exercise wasn’t an option for me. I must say that despite my initial reservations I was impressed! I was losing weight quickly and the meals were really tasty, although I did have some occasional cravings for dumplings! But I persevered. I wholeheartedly recommend the ketodiet to anyone who, just like me, can’t shed the extra weight by exercise.”

Milada, 61

There is no age limit to a successful weight loss

You really can lose weight no matter how old you are. The usual excuses about being too old for slimming won’t help you. Yes, it is easier to shed extra kilos when you are 30 rather than 50, but all is not lost even at this age. Just tap into your willpower and determination!

What happens to your body after 50:

  • Significant changes to the musculoskeletal system
  • A slower metabolic rate
  • A decreased production of oestrogen in women results in changes to the distribution and storage of calcium in the body (increased risk of osteoporosis).
  • Hormonal changes in women (increased fat storage)
  • Health issues linked to the metabolic syndrome in men
  • An increased risk of a heart attack

Drink like a fish, but this time we mean water!

No matter whether you are 20 or 60, keeping hydrated is very important and not just when you are trying to lose weight. However, older people do not feel thirst as readily as younger people do, so staying hydrated can be a challenge.

We should aim for 2-3 litres of fluids a day, choosing the healthy options, such as water, mild black tea, herbal tea or unsweetened mineral water.

A healthy diet – do it yourself

Have you ever been concerned about your weight and tried to solve the problem by starving yourself? Well, that’s probably the worst thing you could do! Even opting for just salads and low-fat food is not the answer. Our body simply needs the energy. A healthy diet should look like this:

  • Eat small portions about 5 times a day
  • Do not skip breakfast (it kick starts your metabolism)
  • Cut out thick sauces, white bread, dumplings and pasta
  • Choose good quality food
  • Eat fish, nuts, linseed and other healthy options

Provide your body with minerals

Older people are mostly deficient in the following minerals: iron, zinc, calcium and iodine.

Sources of the minerals and the dietary advice:

Iron - lean meat, pulses, vegetables, egg yolk (occasionally), chicken liver (once a month)

Calcium - 2 to 3 portions of dairy products or nuts and seeds a day

Zinc - red meat, wholegrain cereals, dairy products, nuts and seeds


Keep sugar at arm’s length

Do you have a sweet tooth? Be careful! A sudden surge of high amounts of sugar into the bloodstream results in elevated blood sugar levels. They tend to drop quickly and this fluctuation is then perceived as hunger that propels us back to the fridge or a plate with another portion waiting for us. Also, we don’t always pick the healthiest options to stave off this hunger.

Muscle wasting can lead to problems

Unfortunately, ageing is also associated with the weakening of muscles. The muscle mass shrinks and it is therefore very important to prevent it by regular exercise. Apart from strength and general well-being, the muscles are also important for boosting our basal metabolic rate. This means that with a greater muscle mass you will be burning more energy to maintain it, even at rest. This also means that you will be able to eat a bit more.

Exercise makes slimming easier

Regular exercise will boost your mood and make you feel better.

Types of exercise suitable for older people:

  • Aqua aerobics
  • Nordic walking
  • Physiotherapy exercise
  • Long walks
  • Special exercise programmes for 50+

We understand that not all older people can engage in sports activities, the most common reason being some kind of health limitation. Yet even such a barrier should not be used as an excuse for not trying to lose weight. You just simply need to choose a slightly different path that accommodates your limitations.


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