Weight loss is a huge undertaking at any age because it requires dedication, courage, and discipline. But if you are trying to lose weight after 60, the journey gets a little more challenging, not because it cannot be accomplished but because it no longer feels easier or motivating.
There are many reasons for it, from muscle loss to significant changes in body composition. As we age, our body wants to hold lean muscle mass, but the challenge is that lean muscle mass means burning calories and impacting the metabolism. Eating habits after 60 also make it harder to lose weight because the food is more likely to get stored as fat than used as energy. Alongside, there are other challenges like hormonal changes, post-menopause side-effects, and health conditions, including thyroid.
But there is no need to be disheartened. Various ways exist to lose weight after 60 and maintain a healthy lifestyle. The aim is to be able to function properly in your everyday activities while being strong. Here are a few tips on losing weight after 60.
Losing Weight After 60
Avoid Processed Foods
It’s no secret that to lose weight, you need to stop eating processed food. Though it is difficult, particularly in today’s world, when most of our food is processed, the best you can do is avoid highly processed foods and opt for those that lean toward healthier alternatives and ingredients.
Drink Water
Dehydration is a common issue among older adults as the water intake reduces due to hormonal or body problems. But, to lose weight, you must increase your water intake. The recommended intake is 15.5 cups for men and 11.5 cups for women, which will also curb the unnecessary urge to snack or eat salty food.
Aerobics
This is the best part. Get up and get going. Walk, swim, cycle, or even jog, but make sure you are getting enough exercise to move your muscles. Aerobic exercise is essential because the afterburn is higher after it than other routes. This means that your calories are burned even after the workout, which also promotes good sleep, which is of utmost importance among seniors.
Lifting Weights
This is also a time to start lifting weights and incorporating resistance exercises to fight the loss of lean muscle mass. Numerous gyms offer personal trainers who can help suggest the right workouts and exercises according to your age and body mass index. Doing these exercises, even twice a week, can significantly transform overall health and body fitness.
Add More Fiber to Your Diet
Fiber is important. Fiber-rich foods like collard greens, broccoli, oats, nuts, and seeds help create a fiber-rich diet. Remember, the daily fiber requirement is 25 grams for women and 38 grams for men every day. Your metabolism tends to slow down as you age, and maintaining a healthy weight becomes more challenging. Fiber can help regulate your weight by promoting satiety and preventing overeating. High cholesterol levels are a concern for many seniors. Consuming high-fiber foods can help lower cholesterol levels and reduce the risk of heart disease.
Get More Protein
As we age, our nutritional needs change, and ensuring an adequate protein intake becomes crucial, especially for individuals over 60. Protein is vital in maintaining muscle mass, bone health, and overall well-being. Protein helps preserve muscle mass and strength. Aging bodies process protein less efficiently, so seniors need more of it to maintain their muscles. Adequate protein intake supports bone health. It contributes to maintaining bone density and preventing osteoporosis. Protein is crucial for wound healing and repairing tissues. Seniors recovering from injuries or surgeries benefit from sufficient protein intake.
Protein helps our bodies produce antibodies to fight infections. A robust immune system is required for overall health, especially as we age. Including protein in the diet can assist with weight management. It helps maintain muscle mass while supporting weight loss or maintenance. Alongside, protein aids in absorbing essential nutrients, ensuring seniors get the most out of their meals.
Manage Stress
With age, our bodies react more intensely to stress. The effects of stress on our health can become more toxic; once triggered, our bodies take longer to return to baseline. The hormone cortisol, usually known as the “stress hormone,” floods our bloodstream when we encounter stress. This physiological response can impact various bodily functions. While acute stress moments (such as tension, confrontation, or fright) may decrease with age, older adults are more likely to face chronic challenges like illness, financial insecurity, or caregiving situations. These ongoing stressors can repeatedly trigger stress reactions over years or even decades.
Remember, aging is a part of life. The important thing to remember is to be healthy (at or as close to your ideal weight as possible) and ensure maximum mobility. So, if you are overweight or want to maintain the best of your health at 60 and beyond, consider consulting a board-certified obesity medicine physician like Dr. Mona Lala and get a customized diet and wellness plan that’s tailored around your health and wellness needs. Contact her today for expert consultation and make way for a healthy and happy life.
