Staying fit and eating healthy can help you shed unwanted pounds but once you hit 5 you will realize that it is no easy feat. This is because your metabolism does not remain the same as it was in your 20’s or 30’s. Hence weight loss becomes more challenging and it is necessary to take the right approach towards losing weight in your 50’s. Hence we thought of posting this simple Indian weight loss diet plan for 50 years and above (Men and Women).
Before we move on to the Indian weight loss diet plan for 50 years and above. Let us first see some effective tips that will boost your metabolism and help in the process of weight loss.
Tips to Improve Metabolism After 50 Years of Age:
Here are some tips that can help you to effectively boost your metabolism in old age.
Being active is the key to burning calories. Sitting in one place and position can hamper your weight loss efforts. So it is important to get your metabolism running by moving around more often and being physically active throughout the entire day. Try taking breaks and go for short (10-15 mins) walks 3-4 times a day. This can help you in burning more calories.
Eat more colored organic veggies and fruits:
Colored veggies and fruits are full of Anti-oxidants and nutrients and contain low-calorie count. These are vital to drop excess weight. A daily dose of these fruits and veggies can keep you young by fighting unwanted inflammation. These vegetables also improve immunity and help in preserving and developing good health.
Read – Delicious sources of Antioxidants and a list of anti-aging foods.
Avoid sugary beverages:
Limit the drinks that are loaded in sugar like energy drinks, soda, canned fruit juices. These are empty calories that do not have any nutritional benefits. They only add to your calorie consumption.
Practice portion control:
Portion control is very important at all ages, however. Portion control helps in enjoying every food while not overdoing it to ruin your health goals. Allow yourself to savor yummy treats by practicing portion control. It is a powerful strategy to indulge in small treats without ruining your weight loss efforts and feel guilty.
Eat your breakfast:
Breakfast truly makes an important meal which can provide you the energy to remain active throughout the day. Skipping this main meal can throw off the natural rhythm of your body and make you overeat in the latter part of the day. Eating a proper breakfast that contains a healthy combination of proteins, healthy fats, fiber, and complex carbohydrates can greatly impact weight loss.
Hydrate your body:
Drink more water as it can boost your metabolism and result in fat burning. For taste, you can add natural flavoring from veggies and fruits like cucumbers, lemon, and strawberries. If plain water does not interest you much, try consuming buttermilk or salted ragi porridge after meals. Coconut water too can be added as a refreshment.
Read – Benefits of coconut water. Benefits of carrot juice and Benefits of beetroot juice.
With age, we lose muscles and muscles are needed to burn more calories. So building muscles is the best way to reduce your body fat. Moreover, it allows you to eat more calories without gaining weight. Some strength training workout will really help.
Get enough sleep:
Your sleep quality is highly important when it comes to weight loss. So you should aim at getting seven hours of sound restful sleep by avoiding the use of your mobile phone or any electronic devices before bedtime. Good quality sleep can help burn more fat and build muscles.
Eat less at night:
Eating less at night can aid in weight loss. Eating heavy and late dinner can affect your digestion process and make it difficult to utilize the food in a better way. If this habit continues for a long time, it can become a contributory factor in diabetes or high blood pressure.
Perform your favorite activity:
Following an exercise routine does not need to be stressful. It is possible to achieve it by performing an activity that you love. It may be yoga, dancing, golfing or simply walking that can increase your mobility. This will help you maintain your weight as well as feel more energetic.
Eat when hungry:
Hunger indicates that your body wants nutrients. Skipping meals will only deprive your body and lead to eating more later. So it is important to consume timely meals with portion control.
Monitor your sodium intake:
After 50, one of the health concerns may be high blood pressure. Be careful regarding the sodium content of packaged foods and sauces. The best way to avoid this is to consume home-cooked meals that make use of only fresh ingredients. You can try seasonings like pepper, herbs, garlic powder, paprika, etc.
Read- Indian diet plan for High blood pressure ( DASH diet)
Stress can result in belly fat and make it tough to lose unwanted pounds. So the best solution is to practice stress management techniques like deep breathing exercises. There are some other ways to deal with it like music, taking up a hobby, traveling and spending a good time with your friends and family.
Take the right supplements:
Your body loses its ability to absorb some nutrients as you grow older. Mostly adults above 50 are deficient in vitamin B12 and folate. These nutrients are essential for energy production. Lack of these nutrients can hinder weight loss besides causing fatigue and impact your mood. Hence it is better to take both these vitamins in order to prevent the risk of their deficiency.
Practice mindful eating:
Mindful eating can help create a good relationship with food and encourage healthy weight loss. Food has a direct impact on your well- being. So paying attention to the food flavor and aroma can improve eating behavior and promote weight loss.
Do regular health check-ups:
Some health conditions such as hypothyroidism may cause difficulty in losing weight hence it is better to get yourself checked by your doctor to rule out these medical conditions. You can tell about the symptoms and weight loss struggles to get the best possible solutions for the same. Regular health check-ups will also keep your blood sugars and blood pressure under constant checks. Hence helping you in taking preventive measures at any evident sign of deviation from its normal value.
Prepare meals at home:
Preparing meals at home can help you to use healthy and unique ingredients according to your interests. Cooking healthy diet-friendly meals at home is a path to healthy living and weight loss.
Indian Weight Loss Diet Plan For 50 Years And Above (Men and Women):
Here is a full day sample diet plan for weight loss for 50 years men and women.
Early Morning: 1 glass lemon water with chia seeds + 8 soaked almonds
Breakfast: 1 bowl vegetable daliya + 1 plate fruit( Apple or papaya)
Mid-morning: 1 glass coconut water
Lunch: 1 cup spinach paneer sabzi + 2 ragi Rotis / multi-grain roti + 1 cup salad (cabbage, tomato and cucumber)
After 10-15 mins: 1 glass buttermilk sprinkled with flaxseed powder Or 1 glass ragi page
Mid-evening: 1 cup mixed millet bhel / Puffed rice bhel / 1 fruit
Dinner: 1 bowl bottle gourd soup+ 1 cup moong dal khichdi
Bedtime: 1 cup of warm turmeric milk with 1/2 tsp ghee ( helps in better motion next morning)
Weight loss may be a little slow after 5o years of age. But do not give up. It is not too late to make positive changes in your lifestyle and achieve your weight loss goals. Slowly but steadily you can get there. Our Indian weight loss diet plan for 50 years and above will help you get there.
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Hai nice plan for a day if you please give a month plan will be useful confused what is a balanced diet for a day I am suffering from cervical problem and also lumbar problem age 50 female
RD, Payal Banka (Registered Dietitian)
suitable for you age : https://www.dietburrp.com/2000-calories-indian-diet-plan-men-women-veg-non-vegetarian/ please check this
Hi, I am 52 years old. I was quite fit in my younger days and did a lot of physical exercises. But now I have Thyroid and my metabolism is super slow for which I am almost 30 Kg overweight. But I want to change this situation. Can you suggest a dietary plan for me taking into consideration that I am a Bengali and pure non-vegetarian.
RD, Payal Banka (Registered Dietitian)
https://www.dietburrp.com/diet-services/ check this
Hi, nice article, I have a small doubt in the diet plan mentioned. I have read stuides saying not to take lemon in early morng empty stomach since it may induce acdity or ulcer in future and fruits should be taken before a meal. Can you please give me your opinion on it.
RD, Payal Banka (Registered Dietitian)
check this video – https://youtu.be/wCYOjybw_jw