While I believe in the cliché “With
age comes wisdom”, I also believe it makes us shorter and heavier.
At least, it has for me. How about you?
If you’re someone who’s beyond the
age of 50 who is looking to lose some body fat, you might start to
wonder if there should be a difference in the approach you use versus
the approach of someone who is younger.
After all, your body is different now
than when you were in your twenties, so it only stands to reason that
you may need to use a different type of diet.
So what differences should someone over
50 take note of? What alternations will best help you see success?
Let’s go over the main things that
you should know so that you can get right on track to progress.
Alterations To Your Calorie Intake
The very first thing that you will
likely want to do is use a slightly lower calorie intake at this
point in your life. Now, there is the common saying that the
metabolism naturally slows with age. While this is true, it’s not
for the reason many people believe.
The primary reason why your metabolism
will decrease as you get older is because you’re losing lean muscle
tissue. If you’re someone who has been active for the last 20
years, then you likely don’t need to use a reduced calorie intake
as you will have more lean muscle tissue.
If you haven’t been exercising
though, then a slightly lower calorie diet is in order. Try starting
at around 10 or 11 calories per pound of body weight.
At this point in your life you may not
be quite as physically active overall either as you were when you
were younger, so that will also factor into your total daily calorie
burn.
Accounting For Nutritional
Deficiencies
Another adjustment that you should make
is accounting for nutritional deficiencies. Those who are older will
want to really make sure that they are taking in enough calcium,
iron, and B vitamins.
This will help ensure that they
maintain strong bones and high energy levels. In addition to that,
make sure that you’re taking in a very high quantity of fresh
fruits and vegetables daily on whatever diet you choose as these will
help to protect against some of the common diseases that can develop
as the years go on.
Adding Extra Protein
Finally, the last thing that you should
adjust on your diet protocol is your protein intake. Many older
individuals are not getting enough protein total, so it’s important
that you bump up your intake.
Additionally, since you aren’t quite
as active as you were when you were younger, having more protein in
the diet will help to further safeguard against lean muscle tissue
loss, so will help to keep your metabolism higher long term.
Remember to add plenty of low fat dairy
sources of protein in particular such as Greek yogurt, skim milk, and
low-fat cottage cheese as these are both high in protein and high in
calcium, so will really help you along your way.
So there you have everything that you
need to know about dieting past 50. While the general approach
should still be quite similar, making these few additional changes
would be well worth your while.
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