Losing weight gets harder as we get older for lots of reasons, but it’s not hopeless. It can be done by making permanent lifestyle changes that not only trim the waistline but also improve your overall health and protect against diseases.
When it all boils down, the best path to weight loss is diet and exercise. What you eat and how you move your body can make or break your weight loss and fitness goals. Here are six weight loss trends for 2019 that can help jump start your weight loss.
1. Fitness Trackers
Wearable technology is more popular than ever in 2019, with the fitness tracker market expected to grow by 17.2 percent between 2017 and 2023. These wearable devices help you keep track of everything fitness-related, from the number of steps you take each day to your heart rate at any given moment.
Devices like the Apple Watch and Fitbit tracker are the most popular wearables. Both devices keep a running tab of steps taken, calories burned, glasses of water consumed, workouts performed, stair flights climbed, and more.
Fitness trackers allow you to set weight, diet, and exercise goals, and they can help motivate you to reach them. Some even track your sleep, giving you a breakdown of the number of minutes you spend in light, REM, and deep sleep each night.
2. High-Intensity Interval Training
High-intensity interval training has been around for a while, but it’s a trend that continues to rise in popularity and offers a more efficient fat burn, according to a study published in the Journal of Obesity. HIIT is more effective than straight-up cardio and other types of exercise for reducing subcutaneous and abdominal fat, the study found.
A typical HIIT workout involves alternating between short periods (two to four minutes) of medium-intensity exercise, such as walking, and 30 seconds to one minute of high-intensity exercise, such as running at full speed. In addition to burning more fat than a regular cardio workout, HIIT increases aerobic and anaerobic fitness and decreases insulin resistance.
3. Fitness Classes for Older Adults
Age takes a toll on our range of movement, flexibility, strength, and endurance. If you’re over 50, it can be hard to keep up with the 20-somethings in Zumba class. That’s why more and more fitness centers are offering fitness classes for older adults that seek to meet their unique physiological needs.
That’s not to say that these classes are particularly easy. They still offer a worthy workout for the 50-plus crowd and often pay special attention to weight-bearing exercises, which are extremely important as we grow older.
4. Weight Training
The Centers for Disease Control recommends engaging in weight training at least twice weekly to maintain healthy bones and joints, increasing your lean muscle mass, which boosts your metabolism and helps prevent injury as you age.
Weight training aids weight loss, and you can do it at home without any special equipment by doing exercises like push-ups, pull-ups, sit-ups and other body weight-bearing exercises. Strive to work all of your body’s major muscle groups during each weight-training session.
Yoga has been popular in the U.S. for decades, and its popularity isn’t going anywhere in 2019. Yoga is one of the best exercises for older adults, since it’s low-intensity and works all of the major muscle groups. Yoga also improves balance and flexibility, lowering the risk of injury, and it reduces stress and anxiety, improves sleep, aids digestion, and improves circulation.
Anyone can do yoga, which involves focusing on breathing as you move through a variety of poses. Each pose can be altered in a number of ways to compensate for injuries, stiffness, pain, and a lack of strength or flexibility. A good yoga teacher will offer alternative poses and explain what each pose does for the body.
By now, most Americans know that there is no supplement on earth that will make you lose weight without modifying your diet and exercising. However, there are a few that have been shown through clinical research to help increase fat loss.
Thrive Naturals Garcinia Cambogia is one such supplement, shown to help reduce food intake by increasing serotonin levels in the brain; increase fat oxidation; and decrease de novo lipogenesis, according to an article published in the journal Fitoterapia.
Fitness trends come and go but maintaining a healthy level of physical activity for the long-term depends, in part, on finding an activity you enjoy and making exercise a habit you don’t want to live without. Give some of these trends a try, and if you like them, stick with them. You’ll find that weight loss is a natural side effect of good fitness.