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How to Safely Lose Excess Weight After 50

How to Safely Lose Excess Weight After 50

The Centers for Disease Control and Prevention reports that more than 40% of US adults age 50 and over are either overweight or obese. Maintaining a healthy weight has numerous benefits, including reduced risk of high blood pressure, Type 2 diabetes, and joint problems like osteoarthritis. A healthy weight also means less risk of stroke, several types of cancer, and even mental health disorders like depression and anxiety. 

The team at Living Waters Regenerative Medicine Center is well-acquainted with the challenges of weight loss in middle age. Dr. Deborah Viglione helps patients reach a healthy weight through a medical weight loss program that’s designed to be positive, safe, and successful. 

The challenges of weight loss when you’re older

Once you reach 50, you face some new barriers when it comes to weight loss. For example, you’re losing muscle mass, your hormone levels are changing, your metabolism is slower, you may be less active, and your sleep patterns are likely changing. Each of these barriers can affect your weight. 

Don’t worry, though! With dedication and planning, you can overcome the challenges and lose weight safely. 

The solutions to help you safely, effectively lose weight

Although you may have to work around more barriers to lose excess pounds after 50, there are some proven solutions to the challenges of losing weight in middle age. 

Get strong

First, combat the loss of muscle and slowing metabolism by getting comfortable with weights. Strength training is an essential ingredient in your recipe for weight loss. 

By the time you turn 50, you’re losing about 1%-2% of muscle mass each year. Including exercises specifically to build muscle helps you combat that loss. As an added bonus, muscle burns more calories; increasing muscle mass boosts your metabolism. 

Clean up your diet

Eating less refined sugar and starchy foods and consuming more protein and whole foods, along with establishing a regular exercise routine that includes strength training, is the best solution. Another advantage of cleaning up your diet is that you automatically begin to avoid some of the foods most associated with weight gain. 

You should consume baked goods, highly processed foods, sugary sodas, and other calorie-dense foods only rarely. Dr. Viglione and her team can help you develop an eating plan that leaves you both satisfied and healthier.

Find a balance

Both men and women experience changes in their hormones with age. Women’s bodies make less estrogen, which can lead to weight gain and insulin resistance. Men have less testosterone, which increases the loss of muscle mass and can lead to weight gain. 

Declining hormones after 50 can sabotage your efforts to lose weight and keep it off. You may want to discuss hormone replacement therapy with Dr. Viglione to restore a balance in your body.

Develop a bedtime routine

A lack of enough high-quality sleep is associated with numerous health issues, including overweight and obesity. Several daily habits may help you get a better night’s sleep. 

For example, lowering the lights and avoiding screens for an hour or so before bedtime can help signal to your body that it’s time to sleep. You may want to set the stage for good sleep by keeping your bedroom cool and comfortable.

Sticking to a regular sleep schedule may help regulate your metabolism as well. As tempting as it may be to enjoy sleeping in, you could be doing your body a favor by not indulging.

Get personalized, professional help

You can feel safe knowing you have a doctor’s knowledge and support to finally help you achieve your weight goals. Supplements and metabolically targeted weight loss medications, including appetite suppressants, kick-start your weight loss efforts. Personalized nutritional guidance and recommendations to get you moving help you achieve your goal weight for a healthier you.

When our team helps you manage your weight with medical weight loss, Dr. Viglione treats you as an individual. You don’t get a generalized, cookie-cutter plan. Instead, you get personal attention and a plan designed to work in your life.

Call Living Waters Regenerative Medicine Center in Gulf Breeze, Florida, today to get started on your weight loss journey. You can trust that you’re in good hands with Dr. Viglione.

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