Trying to lose weight after 60 can be a challenging thing. As we approach an older age, it is very hard to give in to temptations and yet not be worried about gaining inches and kilos. This is because, as we age, our metabolism slows down and our body refuses to burn as many calories as it used to when we were in our twenties or thirties or even our forties. But weight loss is not impossible for an elderly person and with a few dietary and lifestyle changes, an elderly person can attain his or her ideal weight. All you need is motivation and a little discipline.
Watch Your Diet Intake
When you clock 60, try to watch your diet intake and, in fact, change it completely if you can. If you are serious about your weight loss journey, you have to reduce your carbs intakes like salt and sugar. Add more fruits and vegetables, nuts and grains to your diet. Vegetables like tomatoes and cucumbers have high water content and are perfect for weight loss. Know that water-rich fruits like watercress, papaya, watermelon, and apples help in weight loss. It is also essential to add protein to your diet as it gives you a sense of satiety for a longer period of time. This will keep your hunger pangs at bay.
Try Smoothies And Juices
Smoothies are loaded with nutrients and are delicious substitutes for mid-meal snacks. In fact, smoothies can also be used as substitutes for meals. They satiate our hunger and provide the required nutrition minus the calories, a necessity for weight loss. Older people can opt for banana-based smoothies packed with potassium, fibre and vitamin B6. Vegetable smoothies that use carrots and yogurt also provide all the vital nutrients. However, if have any health-related condition that has dietary restrictions, just consult your doctor before starting any new diet.
Get Out More
Moving around regularly helps in the weight loss journey. However, working out during the day is better because you can get your dose of vitamin D from sunshine too. This vitamin regulates the hormone leptin, which is responsible for hunger signals. Deficiency of vitamin D adversely affects leptin and this causes people to overeat.
According to a study that was funded by the National Institutes of Health and published in the Journal of Women’s Health, older women with Vitamin D deficiency gained more weight than those with sufficient levels of the vitamin.
Regular yoga practice is associated with flexibility and mindful eating. People who eat mindfully are less likely to be obese, according to researchers at Fred Hutchinson Cancer Research Center. A daily yoga session is a relaxing way of keeping the extra weight off. Stress is said to cause weight gain and yoga is known to reduce stress and calm the mind.
Drink Enough Water
Once we get older, we tend to consume less water. This is due to the fact that the hypothalamus, which controls our hunger and thirst, becomes desensitized. Sometimes, we misinterpret our thirst for hunger and overeat. This leads to weight gain. Hence, it is important to stay hydrated and increase our water intake. You can as well include juices in your daily diet to supplement your water intake.
Obesity And Health
It goes without saying that being overweight can cause many problems in the elderly, reduced mobility, diabetes, hypertension and joint pain being only a few to name. But don’t despair. With slight changes in lifestyle and diet, you can always aim for and attain your ideal weight. Here, we share a few weight loss tips for people on the wrong side of 60.
Do Cardio And Strength Training Workouts
It is very hard to think of exercising when you have a stiff back or achy joints, a common issue if you are 60 or above. However, it is important if you want to lose weight after 60. Cardio exercises and walking are a great start for older adults new to any kind of exercise regime.
According to a funding study by the University of Kalmar, women above 60 should walk at least 8000 to 10,000 steps a day and men should aim for 11000 steps per day to stay fit. This study involved 14 researchers from the US, Australia, France, and Canada.
But this is not enough to help them attain their goals. They usually ignore strength training or resistance training. This form of exercise uses weights to strengthen and build muscle, tendons, ligaments, and bones. It is important because, as we age, we lose muscle mass due to our slowing metabolism.
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