The older we get, the harder it is to lose weight. We need to put in more effort in order to lose the same amount of weight compared to when we were in our 20s. However, all is not lost. Here are 5 factors to consider for weight loss after you hit 50. I will also share with you what I do to maintain my weight while still enjoying the food I love.
1. Diet
> Caloric intake vs expenditure
If you consume more calories than your body uses, you'll gain weight. But it's not only that.. leptin and ghrelin are 2 hormones that control your appetite and fullness. If the ghrelin hormones don't function properly, you may always feel hungry and have increased appetite. On the other hand, if your leptin hormone signal is disrupted, you tend to eat a lot before feeling full.
Another hormone that plays an important effect on weight is the insulin hormone, which regulates glucose uptake from the bloodstream. Insulin resistance can make weight loss more challenging because it can lead to high blood sugar levels and increased fat storage.
What I do: I supplement with Lingzhi, because many research show it can keep my hormones balanced, so I don't always feel hungry, and I don't need to eat a lot before I am triggered to stop eating. Lingzhi has also been proven to successfully regulate my blood sugar level.
> Appropriate nutrients composition
Diets high in processed foods, sugars and unhealthy fats can lead to metabolic disturbances and weight gain. For some, when they reduce carbo intake, it helps with satiety and reduce insulin spikes.
What I do: I reduce my cravings for unhealthy snacks by supplementing with Yung Kien Pollen. I notice that when my body is sufficiently replenished with the appropriate vitamins and minerals, it naturally does not emit the "hunger signal".
2. Physical activity
The critical factor is regular, sustained activity, instead of intermittent bursts of exercise. Be mindful that you engage in enough physical activity to create a significant calorie deficit, and not over-estimate the amount of energy expended in doing certain types of exercise.
What I do: A brisk walk of 40 minutes every 2-3 days uphill and downhill does wonders for my heart health and leg muscles. It's free and I can do it any day, any time.
3. Metabolism
Our metabolic rate can be influenced by age, sex, body composition and genetic factors. Aim for a slow and steady weight loss to help minimise the effect of adaptive thermogenesis (which is when it's increasingly difficult to lose weight despite low calorie intake).
What I do: Lingzhi is my go-to as it regulates the functions of hormones and thyroid gland, which control metabolism.
4. Sleep and stress
Studies show that sleep deprivation can lead to increased calorie consumption, reduced energy expenditure and increased insulin resistance.
Chronic stress can lead to increased secretion of cortisol, a hormone that promotes fat storage, particularly in the belly area.
Behaviours such as eating in response to emotional cues rather than hunger or eating disorders eg. binge-eating, can sabotage weight-loss efforts.
What I do: I am not tempted to eat unhealthy food and sweet snacks when faced with stressful situations. Meditation helps. Thinking calmly helps. Letting go of what I cannot control helps. Taking Lingzhi also helps, because of its calming properties. Many people have reported that Lingzhi helps them with their insomnia problem.
5. Medical conditions
Hypothyroidism patients have slower metabolism, making weight loss difficult. PCOS is associated with insulin resistance and obesity. Medications like antidepressants, antipsychotics and antiepileptics can lead to weight gain or hinder weight loss efforts.
What I do: Again, Lingzhi is well-known for its ability to regulate the thyroid hormones, as well as manage PCOS conditions. Lingzhi from Shuang Hor can penetrate the Blood-Brain-Barrier, making it a safe and effective choice for patients with epileptic and depression disorders.
Conclusion
Weight loss is a complex, multi-faceted process. That's why a one-size-fits-all approach is ineffective. Whatever strategies you adopt, they must be done gradually and the changes must be sustainable. This is certainly more successful in the long term than quick fixes.
Despite my age, I am indeed very blessed that I can still enjoy whatever food I fancy without worrying about the calories. Why? I believe that Lingzhi plays a huge role in helping me eat with moderation, get rid of toxins and modulate my hormones and metabolism.
What am I taking:
Lingzhi - Yung Kien I Ganoderma Powder
Pollen - Yung Kien Pollen Granular
(Source: Losing weight after 50, Starhealth 24 Dec 2023)
Please email me at askfuiping@gmail.com if you have questions.
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