Mayo Clinic Dietitian Shares Tips for Weight Management After 50

As weight management becomes increasingly challenging after the age of 50, many individuals are turning to medications like Ozempic for help. Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota, specializing in weight management, has shared five evidence-based strategies to help achieve better results while protecting long-term health.

Prioritize Strength Training Three Times Weekly

Schmidt emphasizes the importance of engaging in strength training at least three times a week, regardless of equipment availability. She notes that strength training has positive impacts on metabolism and bone density, particularly during phases of weight loss.

Focus on Nutrient-Dense Foods

Schmidt recommends focusing on nutrient-dense foods to provide adequate calories, protein, and hydration in a smaller volume. This approach can help prevent side effects and ensure proper nutrition while taking weight loss medications.

Stay Consistently Hydrated

Adequate hydration is crucial for managing common side effects like headaches, fatigue, and bowel changes. Schmidt advises increasing fluid intake until urine is consistently pale in color and odor.

Track Your Progress and Habits

Self-monitoring habits like hydration status, protein intake, calories, and exercise can increase self-awareness and motivation for change. Schmidt recommends using tools like apps, journals, or sticky notes to track progress.

Build Sustainable Lifestyle Habits

Schmidt emphasizes the importance of establishing healthy habits in all areas of lifestyle, including stress management, sleep, nutrition, and exercise. This holistic approach can optimize overall health for long-term success.

Start Small for Lasting Success

Instead of overwhelming yourself with too many behavior changes at once, Schmidt encourages starting small to establish habits that can stick. This gradual approach can lead to lasting success in weight management.

Set Realistic Expectations

Schmidt advises setting realistic expectations for weight loss while taking medications like Ozempic. It’s important to follow prescribed guidelines and maintain a healthy lifestyle to achieve sustainable results.

Overall, Schmidt’s expert tips provide valuable insight for individuals over 50 seeking effective weight management strategies while using medications like Ozempic. By incorporating these evidence-based practices, individuals can achieve better results and protect their long-term health.