Is It Ever 'Too Late' to Lose Weight?

“它's never too late to lose weight, especially if you have a health indication for it,"阿维格多·阿拉德，博士，西奈山医疗系统PhysioLab主任告诉LIVESTRONG.com。

对于那些谁是超重，减肥 - 和脂肪的减少明确 - 在任何年龄，重要的是要减少慢性疾病，如糖尿病，心脏疾病，癌症和肥胖的风险，根据Centers for Disease Control & Prevention（CDC）。并达到健康体重的好处还不止这些！维护健康减肥能提高能量水平，身体灵活性，一般的心情和自信。

在2019年10月BMJstudy evaluated 36,000 people age 40 and older, and asked them to share their weight at age 25 and then again at 10 years prior to study enrollment. The main flaw in the study: The researchers didn't account for the difference between intentional weight loss and unintentional weight loss. Which means there's no way to know if someone lost weight due to a medical condition or because they were actively seeking weight loss.

"The study has a lot of limitations, and these data points matter when determining cause and effect in a study," says Arad. "If you have a chronic condition that's causing the weight loss, that's a problem and that can skew the statistics."

阅读更多：如何在40年代开始锻炼,50年代、60年代和Beyond

但这个想法，这不是很好的减肥随着我们年龄只是没有举行任何水，兰德麦克莱恩，DO，家庭医学和运动医学的医生，告诉LIVESTRONG.com。“它不变得更加困难降体重，你的年龄，虽然“。

Why? Normal age-related factors, such as a loss of muscle mass and a decreased metabolism can impact weight loss, he says. And as you age, it can also be difficult to change long-standing, negative lifestyle habits or unhealthy aspects of the environment where you live.

不过，对于老年人减肥是健康的和可行的。在这里，专家分享五种方式来达到减肥，你的年龄。

1.沟时尚饮食

互联网是穿插着崩溃的饮食，detox teas and diet pills — but most are fads and not sustainable in the long-term, which means they end up doingmore harm than good。

Instead of falling for the latest craze, remember that weight loss can and should happen at a slow-and-steady pace. The CDC suggests gradually adding in vegetables, reducing processed foods, cutting back on carbs and adding more lean proteins to your diet.

2。Sleep Is King

更加注重沉睡的你每晚的时间 - 它可以帮助你保持健康的体重！一个2014年11月的研究发表在杂志肥胖found that adults who got four hours of sleep per night versus adults who got 10 hours had a lower resting metabolic rate and were at heightened risk for weight gain and obesity.

"For the older generation, there's not an understanding that sleep and rest is an important component to让你的身体恢复，”麦克莱恩说。

Another study, published September 2019 in theJournal of Lipid Research，发现睡眠限制，哪怕只是几天，可以改变我们如何代谢脂肪和变化是如何满足我们的一顿饭。

阅读更多：5个简单步骤获得睡眠的有史以来最好的夜晚

3。Find the Fun in Functional Fitness

Your daily动感单车类is a great habit to continue, but if you're dormant the rest of the day, then it's basically a wash, says McClain.

解决方法：添加升降功能到您的静物。那是什么意思？细读杂货店，而不是让你的杂货交付，清洁你的房子，而不是支付清洁服务或步行到你喜欢的午餐地点，而不是开车五分钟的过道。“你的肌肉和关节全天持续保持活跃是很重要的，”麦克莱恩说。另外，你会燃烧多余的热量！

4.泵一些铁

一个大问题，因为我们的年龄，我们的身体不保留肌肉，他们没有像当我们年轻的事实麦克莱恩说。随着年龄的增长，肌肉组织收缩，你失去肌肉，称为肌肉减少的过程。

One study, published in the February 2014肌肉，韧带和肌腱杂志，showed a decline in muscle strength in adults age 40 and older versus 40 and younger that ranged from 14 to 60 percent.

如何抵消这一损失？打在健身房的权重架。力量训练提供锻炼的同时保持肌肉质量的好处 - 加，它可以帮助维持新陈代谢，麦克莱恩说。“如果你不活跃，失去肌肉质量当你变老，你也跑摔倒的危险并具有缺乏流动性。”

阅读更多：10件事每天做提高你的新陈代谢 - 和3永远不会做

5.提高你的蛋白质摄入

添加更多的富含蛋白质的食物，你的饮食也能帮助保持肌肉质量，你的年龄并能维持新陈代谢，根据在一个2014年11月研究营养学与代谢杂志。

Adult men should aim to consume about 56 grams of protein per day, while adult women should get 46 grams, according to the美国国立卫生研究院。Stock up on these lean, protein-packed foods: legumes, eggs, chicken, seafood, nuts and seeds.