Looking lean and mean after 60 is no joke; you can look at food and probably gain weight. Okay maybe not but close enough, your metabolism changes and unless you make drastic changes to your diet and exercise, you will be on the wrong side of not only your weighing scale but also your health. But things aren’t that bad, you can keep your weight under goal with the right foods and exercises for seniors. Let’s find out first why it’s an uphill task to lose weight after 60.
Losing Weight after 60 – Why is it so hard?
For men, it is your hormones and metabolism play spoilsport as you grow older. Also, a steady decline of testosterone affects your human growth hormone causing loss of muscle mass. Women have a tough time losing the extra fat because of menopause as they burn fewer calories. Also with age, you start suffering from insulin-resistance which makes the whole process of losing the extra fat. Two ways you can control your weight is to eat right and move more. Find out what separates you from your weight loss goals.
- You have more time on your hands, and hence you spend time eating
- Health conditions that stop you from losing weight
8 Best Ways to Lose the Weight After 60
Nudging the weight on the scale is not easy, yes we all agree on that, but what we can do is try the following hacks.
- Strength Training
Whenever we think of weight loss we think of cardio exercises, but we must focus on increasing our bone strength and gain more muscles to replace the extra fat and the best way to achieve that is by trying strength training. Well, strength training does not only mean bulking up by lifting more heavyweights. You can use your body weight too; this kind of exercise can help strengthen your muscle fibers and tendons, ligaments, and bones.
But the benefits of strength training don’t stop at weight loss. Other benefits of strength training include:
- Less risk of injury
- Improved athletic performance
- Improved balance
- Improved agility
- Enhanced coordination
- Higher energy levels
How often should you strength train? This is a question most people are clueless about, either they overtrain or undertrain. Aim for at least two strength-training sessions each week, each session lasting for more than 30 minutes. Train each body part alternatively, train the upper body part one day and the lower body part another day. This will help your body to recover efficiently.
- Low Carbs and Sugars
The older you get, the more difficult it will be for you to eat carb-heavy meals and desserts. Insulin forces your liver, muscle and fat cells to take the glucose from the bloodstream, the cells become insulin resistant, glucose is not used properly thus causing high blood sugar, leading to pre-diabetes or diabetes, in this state the body tends to store extra fat. The best solution is to reduce carbohydrate consumption, increase the intake of protein and good fats instead. Many fitness experts high fat low carbohydrate diet, such as the keto diet, but a keto diet may not be always feasible for your health condition, so always consult and your nutritionist before starting any diet program.
- Drink More Water
Drink more water to lose more water. Most people eat more calories because they think that they are hungry when they are thirsty. Aim for at least 5-6 bottles of water every day to shed the extra weight. It’s a simple hack that always works.
- Consider Adding Fiber to Your Diet
Fiber helps you ‘go’, there are other important reasons that seniors must add fiber to their diet. Adding more fiber to a senior’s diet in the form of fruits, legumes, nuts, whole grains can not only help you stay regular but can also help you lower your cholesterol levels, control blood sugar levels and manage a healthy weight.
- Move out of your home to get some Sun
More sun means more Vitamin D. Vitamin D controls your leptin levels or the hormone levels, the deficiency of which can make you overeat. Seniors must get out in the morning to get adequate doses of sun and bask in the numerous benefits.
- Reduce Stress with Yoga
As we grow older we tend to get more stressed and when we are more stressed we tend to make more trips to the freezer. It is very important to relax and yoga is a great tool to ease away your stress. Yoga for seniors helps improve your balance, your core strength and also positively impacts your mindfulness. Besides including yoga asanas you can also try meditation, the most powerful tool to combat stress.
- Get Adequate and Sleep
Sleep is extremely important to help improve your overall health. You require at least 7-8 hours of quality sleep to help boost your health in every which way. Keep a sleep routine, that is sleep at the right time and get up at the right time. Reduce your screen time; stop looking at gadgets such as smartphones, computers and TVs one hour before your sleep time.
- Ditch packaged food
Eating home-cooked food is the best. We know it is easy to eat manufactured foods because of the convenience it offers but it can seriously jeopardize your health goals. Prepare foods with fresh ingredients this will keep you satiated and stall any chances of binging. Cooking may seem a task for you but if you try meal prepping, it can make planning your meals, easier and simpler. One prominent French study revealed that those who adopted proper meal prepping habits ended eating a healthier diet and were able to maintain a healthy weight than others you did not.
Shedding those extra pounds get hard as you grow older, but a little bit of mindfulness can make things easier for you, mindfulness in what you eat and mindfulness in your movement, just a few simple hacks can help you maintain a healthy weight and ward off lifestyle diseases. What are you waiting for? Your fitness journey starts right here and right now. Yes, you have got this!