Over 50, Over Weight

By Gary Geyer

Maybe you noticed. As you’ve gotten older, like over 50, it has become increasingly more difficult to lose weight and have that svelte body you had twenty or so years ago.

You’ve lost muscle mass and your hormones are shifting. All that has set you up for a gain in body fat.

After you hit the big five-0, your body is not able to accept the behavior that it had when you were younger. Gone are the days when you could eat and drink whatever you wanted and not gain an ounce. Or, even if you did put on a pound or two, you could lose it easily.

Losing weight has to be approached by a different tactic.

Now that you are past 50, your body needs to be treated with a little r-e-s-p-e-c-t. So here are a few tips* from your pal Gary.

[*Every body is different. The following are merely tips and in no way should be a substitute for the advice of your doctor.]

1. Say "no thanks" to that drink.

Booze is loaded with extra calories. According to strength trainer Jillian Michaels from the “Biggest Loser” TV show, it "releases estrogen into your bloodstream, promotes fat storage and decreases muscle growth." Want more? Alcohol makes you sluggish and puts a damper on your motivation to exercise. It makes you hungry and clouds your rational judgment when it comes to making healthy food choices. If you think you’re the kind of person who can’t just say “no thanks” at least have only one drink and then switch to a soft drink.

2. Honor thy aging digestive system.

How do you think it works now that you’re past 50? Well, it’s definitely slower now and is not able to digest many of the things it did before, especially junk food. I know you don’t want to hear this again: Eat your veggies – both raw and cooked (organic is best) and keep your protein lean with chicken, turkey and fish. And watch your portion sizes should go without saying.

3. Rest.

Don’t under-estimate sleep: According to the American Council on Exercise, it plays a critical role in weight loss. Research conducted at Walter Reed Army Medical Center found that overweight subjects did not lose weight when they were "short sleepers" compared to "long sleepers" who did. After 50, if you don’t get enough sleep, don’t expect to lose weight.

4. Lift some weight.

Here’s something to consider: The more muscles (lean muscle mass) you have on your body, the more calories you burn throughout he day (even when you are resting). After 50, the only way to maintain or increase that muscle mass is strength training (weights, exercise machines). For noticeable results start off easy: One hour 3 days a week; then increase it to five days a week.

5. Burn calories.

Strengthen your heart and lungs and increase muscular endurance. Include a mix of cardio exercises and machines (jogging, treadmill or bicycle). That way you can peak your heart rate then allow it to recover, peak it again and recover. Same advice: Start off easy — 20 to 30 minutes; then increase it to 45 minutes if you can.

The bottom line: Cutting down on snacks isn’t enough. A little more effort is required on your part. The results are worth it. You’ll look and feel better, your self esteem will increase and most important, you’ll be healthier.

Gary Geyer is Chief Editor of Let Life In.

The fattest states in the United States (and the leanest)

The following information is from a new analysis by CalorieLab,* Inc www.calorielab.com a company that rates the states according to fat and lean:

Mississippi is the fattest state for 5th straight year.
Colorado is still the leanest.

In 2010, Mississippi claimed the title of fattest state for the fifth consecutive year while Colorado continues its streak as the leanest. Maine rose the most in the rankings over last year; Oregon dropped the most.

Most obese states

Tennessee jumped from fourth place to tie last year’s second place state, Alabama. Also not faring well was Maine, which rose six places to be the 29th fattest state from last year’s 35th placing.

Thinnest states

Connecticut was the second skinniest state with the District of Columbia third; Alaska and Oregon were the only other states whose three-year average obesity rates fell.

Regional obesity by state trends

In general, states in the West and New England rank lowest in the fattest states rankings, while states in the South and the Rust Belt tend to rank highest.

*CalorieLab computed the fattest state rankings for this year based on the Behavioral Risk Factor Surveillance System database maintained by the Centers for Disease Control and Prevention. The rankings use a three-year average in order to smooth out statistical fluctuations.