Introduction
As we age, our bodies change and our metabolism slows down. This can make it difficult to lose weight, especially if you’re over 50. While losing 20+ pounds can be beneficial for your health, it can also have some unexpected side effects. Dietitian and nutrition expert, Eat This Not That, has some advice on how to manage the side effects of losing 20+ pounds after 50. They suggest that you focus on eating a balanced diet, getting enough sleep, and exercising regularly. They also recommend that you pay attention to your body and be aware of any changes that may occur. By following these tips, you can ensure that you’re losing weight in a healthy and sustainable way.
Side Effects of Losing 20+ Pounds After 50, Says Dietitian — Eat This Not That
Losing 20+ pounds after the age of 50 can be a daunting task, but it is possible. However, it is important to be aware of the potential side effects that can come with such a drastic weight loss. According to dietitian, Karen Ansel, MS, RDN, there are several potential side effects that can occur when losing a significant amount of weight after the age of 50.
1. Muscle Loss
One of the most common side effects of losing 20+ pounds after 50 is muscle loss. As you age, your body naturally begins to lose muscle mass, and this can be exacerbated by drastic weight loss. To combat this, Ansel recommends focusing on strength training and eating enough protein to help maintain muscle mass.
2. Nutrient Deficiencies
Another potential side effect of losing 20+ pounds after 50 is nutrient deficiencies. Ansel recommends eating a balanced diet that includes plenty of fruits, vegetables, and lean proteins to ensure that you are getting all the essential vitamins and minerals your body needs. Additionally, she suggests taking a multivitamin to help fill in any nutritional gaps.
3. Dehydration
Dehydration is another potential side effect of losing 20+ pounds after 50. Ansel recommends drinking plenty of water throughout the day to help keep your body hydrated and to help flush out toxins. Additionally, she suggests avoiding sugary drinks and alcohol, as these can contribute to dehydration.
4. Low Energy Levels
Low energy levels are another potential side effect of losing 20+ pounds after 50. Ansel recommends eating a balanced diet that includes plenty of fruits, vegetables, and lean proteins to help keep your energy levels up. Additionally, she suggests getting plenty of rest and engaging in regular physical activity to help boost your energy levels.
Conclusion
Losing 20+ pounds after the age of 50 can be a difficult task, but it is possible. However, it is important to be aware of the potential side effects that can come with such a drastic weight loss. By following the advice of a dietitian and eating a balanced diet, engaging in regular physical activity, and drinking plenty of water, you can help minimize the potential side effects of losing 20+ pounds after 50.
As you age, it becomes harder and harder to lose weight or maintain your desired weight. According to AARP, the two most common reason that people tend to gain weight in their 50s is loss of muscle mass and a decline in their daily physical activity.
In order to help you lose weight in your 50s, the AARP suggests making sure you have enough protein on a daily basis, getting enough good-quality sleep, and not just exercising but specifically lifting weights at least twice a week.
To understand more about the possible side effects and health benefits of losing 20+ pounds in your 50s, we spoke with expert Courtney D’Angelo, MS, RD, author at GoWellness.
Continue reading to learn what she had to say, and for more tips on healthy aging, make sure to check out 4 Nutrients You Need More of After 50.
According to Current Obesity Reports, too much unwanted weight loss can lead to the loss of muscle mass and muscle quality. This can not only lead to more pain as you age but has also been known to lead to an increased risk of hip fracture or injury.
Before you decide to lose weight, talk with your doctor about the best plan of action and if it’s even necessary at all.
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When you carry extra weight into your 50s, 60s, and 70s, it can greatly affect the way you move through your life.
“Carrying even an extra 20 pounds in your 50s can make regular exercise activities like walking feel really difficult, so losing that weight can help increase your flexibility with anything from bending down to lifting heavy items,” says D’Angelo, “and better flexibility boosts oxygen levels and helps deliver necessary nutrients to your muscles.”
RELATED: The Best Workout for Stronger Muscles After 50, Trainer Says
Obesity can, unfortunately, lead to many different health problems as you age, and the health risks can increase even more in your 50s.
“Losing 20 pounds, even if it’s as little as 5-10% of your body weight, can reduce obesity-related risks,” says D’Angelo, “and not only that, but losing 20 pounds can also help your overall quality of life, increase your mood, improve your lung function, and reduce blood sugar levels.”
More research still needs to be done on this topic, but studies are now showing that there may be a connection between obesity later in life and a decrease in brain health.
A study from Cambridge University found that being overweight in your 50s may age your brain by up to 10 years, although they’re still looking into why this occurs.
Losing weight when you don’t need to in your 50s can lead to accelerated loss of muscle mass as we mentioned earlier, but weight loss can also be helpful for your joints and muscles if you’ve been carrying around excess weight for a while.
“When we are overweight, shedding some pounds in a healthy way can feel like a weight has been lifted off of your knees, resulting in less stress in the joints and potentially easing symptoms for those who have osteoarthritis,” says D’Angelo.
It’s important to talk with a doctor or registered dietitian when deciding if you may benefit from losing weight in order to ensure that it’s necessary and is being done in a healthy way.
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