Can I get in shape at 50?

Can a body get back into shape at the age of 50?

  • If you've eaten a lot of processed foods that are low in protein and fiber, and high in fat and sugar, getting fit with a simple change to fresh foods can be a lot easier after 50 years. While the goal is to lower your total caloric intake below calorie expenditure, you probably don't have to stand around counting the calories. Make sure that your diet is high in lean protein and fiber.

  • These two nutrients are very filling and affect appetite so you can feel satisfied without overeating. In fact, a 2018 study in the journal Nutrition found that when adults increased their protein and fiber intake, they could even lose fat without restricting calories. Aim to get at least 35 grams of fiber from vegetables, fruits and whole grains and 0.8 grams of protein per kilogram of body weight from lean meat, fish, beans, eggs and tofu every day.

  • Including more healthy foods in your diet can naturally prevent less healthy indulgences that lead to weight gain. These include candy and sugary drinks, fried foods, fast foods, processed foods, and refined grains in white bread, pasta, and rice. Limit these foods as much as possible.