While losing weight can be challenging at any age, it becomes increasingly difficult as you hit mid-life and above.
But with a few easy lifestyle tweaks, it is possible to achieve your goals. A health and weight loss expert told slimmers over 50 how they can accelerate their weight loss with a simple walking hack.
Adding short bursts of intensity on your daily walks will boost calorie burn as well as improve your mood and motivation.
According to Dr Becky Gillaspy, slimmers in mid-life and above might struggle to lose weight more than those in their younger years.
She said: “If you are over the age of 50, the chances are good that you have followed diet and exercise routines that are designed to help you lose weight.
‘Walking at a steady pace has many benefits, and when we set out to improve physically, that is a comfortable place to start’
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“Some of those efforts might have been successful, so it would make sense to repeat what worked for them in the past.
“But what if you can’t find the motivation to get started or what worked in the past is not working now?
“When we get into our 50s, there are natural changes that impact how our bodies handle weight loss. For instance, it is normal for muscle mass to decline with age, decreasing the number of calories we burn through our basal metabolism.
“There are also hormonal changes that take place. Our cells naturally become less sensitive to insulin, making it easier to gain weight, and menopause can influence how fat is distributed in a woman’s body.
“And while these factors don’t stop our ability to lose weight, they can slow progress and feel frustrating, making it hard to muster up the motivation to get started.”
For over-50s who are struggling to see results on the scales, Dr Becky advised changing up the intensity of your walks.
The expert said: “Walking at a steady pace has many benefits, and when we set out to improve physically, that is a comfortable place to start.
“However, if you are looking at walking as a way to jump-start your weight loss, you’ll get the most significant benefit by adding short bursts of intensity.”
Dr Becky recommended going for a 15-minute walk and breaking it up into two minutes at a comfortable pace, followed by one minute at a fast walk or jog, then repeating until the 15 minutes is up.
She explained that the faster intervals will slightly increase your calorie burning. However, the true benefit lies in “how it makes you feel”.
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‘You’ll get the most significant benefit by adding short bursts of intensity’
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Dr Becky said: “You’ll be surprised at how the boost in your heart rate and breathing rate boost your motivation and mood.”
For those who want to branch away from walking and try other activities, the same rule can be applied to bike riding, swimming or going to the gym: try adding short bursts of intensity.
Maintaining a healthy, weight-loss-friendly diet is also essential if you want to see the numbers on the scale drop.
A doctor told slimmers to stop eating three foods if they want to lose belly fat fast.
