Over 50’s Fitness by Glen Barnett – Weight Loss Part Two

Last Week I wrote about weight loss as we age and this week I’m completing my tips: see below.

Strength training is one of the most important additions to any weight loss program.  . Strength training a minimum of twice a week will help prevent you from losing muscle as you age.  When your muscles shrink then your metabolic rate decreases.  When your metabolic rate decreases then your ability to burn up energy from food decreases as well. When that happens you put on body fat.   Lifting weights, resistance bands, heavy gardening, yoga are some examples of strength training activities.

As you age, your metabolism can slow down if you decrease your level of activity and exercise and don’t adjust your kilojoule intake. This results in weight gain. If this is/has happened to you, fight weight gain by becoming knowledgeable on food and portions suitable for you and adjust them as your lifestyle requirements change.  What suits one person doesn’t always suit another.  . As a general rule, you need to consume daily a couple of pieces of fruit, loads of colourful vegetables and a small amount of whole grain carbohydrate.   Protein is necessary too, so try sources like nuts (only a small handful p/day) and fresh fish, tofu, turkey or kangaroo.  Fats are important but don’t go the low fat options as you may find these foods are topped up with sugar or salt to replace the flavour that was lost when the fat was reduced.   Reduce your alcohol consumption and remove the sugar  from your life. Remember sugar comes under many different names and as such is often hidden in foods.

Check out the colour of your urine.  Your first urine of the day is probably yellow as it has become concentrated overnight but from then on it should be clear unless of course you are on medication or supplements like Vitamin B that can darken the colour.  Staying hydrated will assist with weight loss as it helps to flush out toxins and help your body’s functions perform optimally.  Start your day with a big glass of water and a dose of  lemon juice or a tablespoon of apple cider vinegar to kickstart the cleansing process.

Weight gain as you age is not your doomed future.  Society just accepts it because the majority of people have allowed themselves to succumb to middle age spread as their lifestyles change and they haven’t adjusted their habits accordingly.  Adjust your habits as your lifestyle changes and you will be better off physically, mentally and emotionally.

Come and have a free visit at Coffs Coast Health Club and see how our baby boomers do it!  Give Glen or Jacqui a call on 66586222 for a free session.

Advertisements

Tags: , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


%d bloggers like this: