For people over 50 in Rijswijk and the surrounding area: in balance without a strict diet
Do you notice that the pounds creep on a bit more easily after fifty, even though you eat and exercise as always? You are certainly not alone. Many people – both women and men – notice that their bodies change as they get older. That is completely normal, but fortunately, it is also something that can be influenced.
Do you live in Rijswijk or the surrounding area and want to regain control of your health and weight? Then this blog is especially for you.
Why weight gain after 50 is more common
From the age of 50, your body requires less energy than before. This is due, among other things, to the natural decrease in muscle mass, a slower metabolism, and sometimes also less daily physical activity. Because muscles burn more calories than fat mass, your energy expenditure decreases.
If you continue eating the same amounts as before, a surplus quickly builds up. And that surplus is stored as fat – often in places where you’d rather not have it.
Fortunately, you don't have to go on a strict diet. You can achieve a lot with smart, achievable adjustments.
Practical tips to keep your weight in balance
1. Watch your portion size
Especially from carbohydrate-rich products such as breadWe often eat more pasta and rice than necessary. By taking slightly smaller portions, you unknowingly avoid consuming too many calories.
2. Drink responsibly
Water, coffee, or tea without sugar are excellent choices. Skip sugary soft drinks and alcohol more often: these provide many calories and little nutritional value.
3. Limit snacks
Craving a treat? Choose fruit, raw vegetables, or a handful of nuts. This way, you stay energetic without overdoing it.
4. Eat more slowly and mindfully
Give your body time to recognize satiety. Eating slowly and smaller portions help you eat less without feeling hungry.
5. Keep moving daily
Movement is crucial – even if it’s just a half-hour walk. Everything counts: climbing stairs, cycling, gardening… Stay active!
Simple actions for a healthier lifestyle
- Weigh yourself regularly – this way you can make timely adjustments.
- Use a food diary or app – such as the LIJFSTIJL app – for overview and awareness.
- Find an exercise buddy – together is more fun and more motivating.
- Do muscle-strengthening exercises – think of simple exercises at home or in the gym, or follow group training in small groups.
- Treat yourself consciously – take a smaller portion or a healthier option.
- Choose healthy snacks – fruit, raw vegetables, or unsalted nuts work wonders.
Your action plan for this week
- Schedule three times when you are physically active for 30 to 45 minutes.
- Consciously choose a healthier snack instead of an unhealthy habit.
- Write down what you did and how you felt about it.
Small adjustments yield big gains – especially if you stick with them.
Need help sticking with it?
Are you struggling to maintain these adjustments independently? Or you don't really know Where to start? You are not alone.
For people over 50 in Rijswijk and the surrounding area, we offer personal guidance from a lifestyle coach. Together, we look at what suits you – at your pace, tailored to your life.
Schedule your free introductory meeting with a lifestyle coach in Rijswijk now.
Includes personal advice, handy tips, and a realistic plan you can start working with immediately.
Consultations are possible at our practice in Rijswijk.
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