You may have heard the phrase "abs are made in the kitchen", and this highlights the important role diet plays in weight loss.
While it's not the only factor, a fitness expert told GB News that three simple habits can help kickstart results, including two key changes to your eating habits.
When it comes to "practical weight loss tips for beginners over 50", the expert advised: "Keep it simple". He recommended eating enough protein, planning meals and resistance training.
Tamil Arasan - natural fitness athlete and coach, and founder of Natfit Pro - added that planning your meals and hitting protein goals will make nutrition easier.
Spending a bit of time planning or prepping meals in advance can make it easier to stay on track
| GETTYHe said: "First, plan your meals before hunger makes the choice for you. A lot of people do fine early in the day, then drift at night when they're tired and hungry. Even a basic weekly meal planning will make the weight loss much easier because it removes the constant food decision-making."
Busy schedules and time restraints often derail fitness plans, as grab-and-go foods become more appealing than balanced meals.
Planning what you are going to eat in advance takes away impulse decisions. This can be helped with some meal prepping.
For example, batch cooking lean meats and sweet potatoes to throw into salads or bulk making overnight oats for breakfast will limit the need for takeaways and convenience foods throughout the week.
WEIGHT LOSS TIPS
The best weight loss plans involve eating fewer calories than you burn. A good way to know if you are doing this is to track what you eat in a week when maintaining your weight, and then subtract 300 to 500 calories from this each day. Online calculators and fitness apps can help you figure out these numbers.
Eating high-protein foods at every meal will help you stay satiated and support muscle growth. This should be a non-negotiable, according to Arasan.
He said: "Make protein a priority at each main meal. It helps with fullness, and makes it easier to hold on to muscle while losing body fat. For beginners over 50, it matters a lot."
Using weights or resistance bands at home is a good way to start with resistance training
| GETTYAdults can lose around one per cent of their muscle mass and up to five per cent of their muscle strength each year from the age of 50.
Regular resistance training and eating enough protein can help slow the effects of this down. To find out more about the benefits of protein, an expert explained how it helps with muscle-building and weight loss.
Strength training is one of the most effective ways to create a toned appearance when losing weight, but it doesn't need to mean spending hours in the gym.
Those without access can start building muscle using dumbbells, resistance bands or even with callisthenics (bodyweight exercises), all from home.
For his final tip, Arasan said: "Start with exercise you can actually recover from and repeat. You do not need an advanced routine. A simple mix of walking and basic resistance training usually works better than hard workouts that leave you sore and inconsistent."
Our Standards: The GB News Editorial Charter