As you age, it becomes more and more important to stay in shape and keep up with an active lifestyle. If you don’t maintain your physical fitness, it can have detrimental effects on your health and quality of life as you get older. Here are some tips on how to stay in shape after 50 so that you can continue to be active and healthy well into your retirement years.
Why You Need to Manage Your Weight
Weight loss isn’t just about looks; it’s a necessity for overall health. The more weight you have, and especially if that weight is around your middle, means you have a higher risk of developing heart disease, diabetes, and other life-threatening illnesses. If you aren’t losing weight despite trying your best, consider seeing a doctor who can help with managing your condition. You might need medical treatment or medications, like insulin injections or blood pressure medicine. And don’t forget healthy habits—regular exercise and proper sleep—are important as well.
A Brief History of Keto
The ketogenic diet, also known as keto for short, was first developed back in 1924 by an endocrinologist named Dr. Russell Wilder. He believed that placing patients on a high-fat diet could help control epilepsy (and maybe other neurological disorders). Not only has he been proven right, but his diet has also become increasingly popular with adults who are looking to lose weight—or at least keep their appetite under control.
What Is Ketosis?
Ketosis is a natural metabolic state your body enters when it runs out of glucose, its primary source of fuel. After eating very few carbs, your liver converts stored fat into fatty acids and ketones, which it then sends through your bloodstream for use as energy. This is called being fat-adapted or keto-adapted because you're using fats rather than carbohydrates for fuel. It's similar to a hybrid car that can travel on both gas and electricity.
Signs of Ketosis
Ketosis is a natural process that your body goes through when it doesn’t have enough carbs for your cells to use for energy. It happens when you starve yourself or eat too few carbs—or during pregnancy and breastfeeding, when your body uses fat instead of glucose as its primary source of fuel.
Tips for Staying in Ketosis
Ketosis is a metabolic state where your body burns fat instead of carbohydrates for energy. There are certain health risks associated with ketosis, such as hypoglycemia and increased levels of LDL (low-density lipoprotein), which can lead to heart disease. That’s why it’s important that you learn how to stay in ketosis safely by following these guidelines. Here are some tips on what to avoid, when you should add more protein or carbs, and overall strategies for getting into—and staying in—ketosis. If you have any questions about maintaining ketosis, please consult your physician or dietitian. 2% Body Fat: Most people will be able to maintain their weight without worrying about hitting 2% body fat—but there are exceptions. If you have small children, carry muscle mass from previous sports, lose pounds quickly despite eating healthy foods and exercising, or eat very little food regularly throughout each day, then you may want to keep an eye on your weight loss rate just so that it doesn’t dip below 1–2 pounds per week. Since losing 2% body fat takes roughly double the amount of time as losing 5%, maintaining ketosis for those months may not be worth it if other parts of your life begin to suffer. Getting Skinny: You don’t necessarily need to worry about going into ketosis unless you plan on fitting into size 0 jeans.
Recipes for Low Carb Keto Meals
Recipes make low carb keto living a little easier. Before you get started, though, it’s important to find recipes that are high in fat and low in carbohydrates. In order for your body to be able to tap into your fat stores for energy, you must stay under 20 grams of carbs per day. Foods such as meat, fish, vegetables, nuts and seeds should be your go-to choices when it comes to healthy meal prep. If you have more questions about the ketogenic diet check out our Keto page here
Sugar has been shown to cause many health problems like acne because of its inflammatory properties – so eliminating sugar can clear up skin faster than anything else! Sugar also causes an insulin spike which makes us hungrier than we were before so by cutting out sugar we cut out hunger pains too.
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