Every single day for the last four decades you’ve been trying to get in shape through metabolism techniques and eating habits. Today’s the real deal and have yourself focused on normal weight management.

As you enter your 50s, losing weight becomes an ordeal due to major hormone shifts and habits.

Despite the many different approaches you choose, a good diet and an active lifestyle will do the job. 

Here are some tips to get you going even at your 50s.

1. Spice Things Up. In a 2011 study, it was shown how adding cayenne pepper to dishes decreased the amount of energy intake as well as cravings for sweets, fatty or salty food. Cayenne pepper is found to help increase metabolism so adding spice to your diet can keep your weight down.
   
   
2. Be A Kid. Kids take forever to eat. Not a good thing for them but absolutely good for adults. A 2015 study found that people who took 30 seconds in between bites stopped eating faster than those who did not because they were no longer hungry which in turn saved them from taking in so many calories and pounds. More chewing means feeling full faster which has been proven by several studies. The reason we consume food more than we should as we age it that emotion and stress take over us. Going back to childhood is a good idea which also means smaller plates and chewing longer. Using a small plate can make your food appear bigger. There’s help in slowing down while eating because it fills you up, not fill you out.
   
   
3. There’s No Such Thing As Exercise Retirement. Some people think that regular exercise is only applicable to those who are able or obviously the much younger ones. This is a big no. Adults are not an exemption from a fitness plan. Because you think you can’t due to age, your body does so. To break that, remove the “I can’t” state of mind and assess what you can do. There are activities that can be executed despite the age- swimming, walking, exercising on the elliptical machine and biking are among these. Focus on muscle mass for preserving metabolism is a good idea. A good trainer is also very helpful to identify activities that would best work for you.
   
   
4. Plan Ahead. Antoine de Saint-Exupéry once said, “A goal without a plan is just a wish.” True enough, wishing for that 30s body back would still be a wish if you do not accompany it with goals and plans. Most 50s patients or older eat out all the time so focusing on meal planning will absolutely be a better idea. Plan your meals by chopping down fresh veggies, making soups you can store for a week or have healthy convenient foods like frozen fruits or vegetables you can readily have.
   
   
5. Do The “Few Bites” Approach. So often we’re caught up with that tempting chocolate cake but you try not to eat it so you eat everything else instead, and probably still eat that cake later, right? This is never a good idea at all! Enjoy food by taking in just a few bites instead of resisting it too much you end up eating it all the way. This is a technique to break those powerful cravings.
   
   
6. Quality Over Quantity. Calorie counting only puts pressure on the amount of food you eat rather than actually enjoying it. According to research, a whole foods diet is a better approach to losing weight.
   
   
7. Turn Off The TV. Consuming found while watching the television makes you consume 13 to 25 percent more calories. In a recent survey, it was found that Americans only stop eating when their food is empty or if the show has ended. This is a sign of mindless eating so turn that TV off and focus on what you are eating, not on what you are watching.