Fit After Fifty

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No matter whether you've been sedentary for two or 20 years, you're never too old to get back in shape.

1. Track Your Hydration

If you have extra weight to lose and you've lost muscle tone, regular exercise can help you reach your fitness goals. The key is to make a plan and stick to it. Even if you heave health conditions, physical limitations or are recovering from illness, you can exercise to improve your fitness.

But your program might look a little different. Healthy or not, it's always a good idea to check in with your doctor about resuming a workout program.

The rewards

She can give you the "all clear" or help you devise a program that meets your individual needs. The first goal of a fitness program at any age is to shed excess fat.

I Decided To Finally Get In Shape In My 50s—Here's How I Did It | Prevention

Being overweight or obese in middle age increases your risk of cardiovascular disease, diabetes, stroke, high blood pressure, certain types of cancer, kidney disease and osteoarthritis. It can even increase your brain age by a decade, according to a study in Neurobiology of Aging. Lots of factors contribute to weight gain. Some of them, like the natural slowing of metabolism that occurs with age, are beyond your control, but the most common cause of weight gain is simply eating too much and not exercising enough.

To begin to lose fat, you have to turn those tables around so the calories you burn each day are greater than the ones you consume. Your diet plays the starring role in how easily you put on or take off weight. You can increase your activity level, but if you're still getting too many calories or eating unhealthy foods, you won't lose weight.

So before you lace up your gym shoes, take a look in your refrigerator.

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According to the Harvard T. Chan School of Public Health , it's not about having willpower or limiting certain type of foods — like carbs — it's about the overall quality of your diet. Low-fat or low-carb diets miss the point and, in the long run, don't work better than simply eating a diet including fresh, high-quality foods. If you've been eating a lot of processed foods that are low in protein and fiber and high in fat and sugar, just making one simple change to fresh foods can make getting fit after 50 so much easier.

While reducing your overall calorie intake below your calorie expenditure is the goal, you probably don't need to sit around counting calories. Just be sure that your diet is high in lean protein and dietary fiber.


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These two nutrients are highly satiating and they affect appetite so you can feel satisfied without overeating. In fact, a study in the journal Nutrition found that when adults increased their protein and fiber intakes they were able to lose fat even without restricting calories. It takes time to build healthy eating habits.


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You may not like vegetables or salmon or other healthy foods, but guess what? You can learn to like them.


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Food choices are a habit like most everything else in life. If you want to break a habit, like eating sugar, or make a habit, like eating more veggies, plan on a minimum of 6 weeks before you like the choices you are making. If you are drinking more than a glass of wine with your dinner, you will not sleep as well as you should.

If you need to lose weight, wine needs to be a one or two nights a week occurrence.

How a 50 Year Old Woman Transformed Her Body in 12 Weeks

Most women find it very hard to lose weight AND continue to drink. You can get fit by walking a minimum of 30 minutes most days coupled with three to four shorter, intense workouts during the week. YouTube is full of great workouts that are 10 to 20 minutes long and the great thing about these workouts is that they burn a lot of calories in a very short period of time. Make sure you choose two a week that either involve weights or use the body to build muscle.

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I lost 160 pounds so I could do a cartwheel for my daughter

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