For many people, molting Unwanted weight is a struggle. Considering age unlocks another level of difficulty. When you’re in your 60s, losing weight can seem nearly impossible, no matter how hard you try.
Still, there’s a lot to gain from achieving a healthy weight in your 60s and beyond. Maintaining proper body composition helps improve daily energy levels, quality of life, and functionality.
However, as long as you work hard and remain disciplined, age doesn’t have to be much of an issue. In the coming days, our experts will share top tips on how to wisely deal with age-related weight loss.
Why is it harder to lose weight as you get older?
The older you get, the longer it takes for the weight to disappear from the scale. why?
According to , losing weight after age 60 is difficult for several reasons. Stephanie Dillingham“As we age, our hormonal balance changes, we lose muscle mass, and our bodies become less efficient, which simply slows down our metabolism,” she says.
When your metabolism slows down, your body burns fewer calories, making it easier to store excess fat that you don’t need when you have a calorie surplus. However, just because your metabolism slows down doesn’t mean it’s game over. There are several ways to achieve the body of your dreams while combating the nature of aging. Here are some tips from experts.
10 tips to help you lose weight after 60
focus on muscle building
Our muscle cells require more energy than fat cells to function both during exercise and at rest. By prioritizing resistance training to build muscle, you’re setting yourself up to burn more calories in and out of the gym. “This is a win-win training,” Dillingham says.
They say strength training is key to maintaining and building muscle and avoiding the age-related loss of muscle mass and strength known as sarcopenia. robert iafelice,RDN
“Strength training is essentially contracting your muscles against resistance. This can be accomplished with weightlifting, bands, kettlebells, bodyweight training, etc.,” he says. As long as you maintain adequate protein intake, exercising against weight causes micro-tears in your muscle fibers, “giving your body an adaptation that makes your muscles stronger and potentially bigger.”
hire a personal trainer
Yes, building and maintaining muscle is important, but it’s not easy. Starting a strength training routine means not only learning and performing proper form, but also programming exercises and sets. Doing that effectively and safely is difficult to do alone.
“It may be beneficial to hire a trainer to help you build muscle at this stage in your life. Not only will a trainer help you avoid injury, but they will also help you target muscle fibers that are more likely to be lost as you age. We know how to target people,” Dillingham said. Even if you’re not interested in spending the money to hire a personal trainer long-term, it may be helpful to hire one for a few sessions to get the basics down.
replenish dietary fiber
Everyone is telling me to eat more. foods rich in fiber Because it’s true. They are good for your health and even help you lose weight.
“Eating more fiber in your diet will help you stay fuller longer. To increase your fiber intake, choose fruits and vegetables, whole grains, nuts and seeds, and legumes.” says Dillingham. “You can also look at the labels of the processed foods you eat and choose ones that contain a few grams of fiber.”
Men over 50 who are on sale should aim for at least 30 grams of fiber per day. National Library of Medicine.
track calorie intake
To lose weight you need to be in a calorie deficit. That’s true. It’s not always easy to determine if you’re successful. Dillingham suggests using an app like MyFitnessPal, Cronometer, or another calorie tracking app to track your calorie intake. Tracking can be tedious. If it’s not for you, try it for just a few days. After collecting data for a while, it will give you feedback on exactly what you are eating and let you know what adjustments you need to make.
“Be aware of the foods you eat and the foods that are having the biggest impact on your calorie intake,” Dillingham says, and whether you can limit it or change to lower-calorie options. please confirm.
Consult with a registered dietitian
Working with a registered dietitian, RD or RDN makes weight loss meal planning much easier. “Many dietitians accept insurance and Medicare and can assist with weight loss needs and other health goals such as lowering cholesterol and controlling blood sugar levels,” Dillingham says.
Note: It is important to find a nutritionist, not a nutritionist. Some states do not require formal training to be considered a nutritionist. Dietitians must earn a degree and pass a certification exam to earn the letters behind their name. “Registered dietitians are nutrition professionals who have earned a degree in dietetics or both dietetics and completed an internship,” she says.You can check out Academy of Nutrition and Dietetics Go to website Find a list of nutritionists in your area.
focus on body composition
The phrase “lose weight” is a little harder because you’re probably looking to lose body fat and not muscle.Maybe I don’t mean to lose weight as much as you fat. In that case, constantly weighing yourself can be discouraging.
“Focusing on the number on the scale can make it difficult to lose weight. If you’re strength training while trying to lose weight, you may find it difficult because muscle weighs more than fat. “No,” Dillingham said. “Not only will you gain weight, but you may also lose fat and gain muscle, which is the real end goal.”
To get a clearer picture of what your body changes really are, see if your local gym or dietitian offers body composition testing, such as an Inbody scan or a Dexa scan.
eat more protein
Protein helps synthesize new muscle growth. Internal amino acids carry out these processes, building new muscle and maintaining old muscle. Plus, consuming enough will keep you feeling full for longer, giving you more control over your calorie consumption. Iafelice suggests aiming for about 30 grams of high-quality protein per meal.
If you’re having trouble getting enough protein through your diet alone, consider taking a protein supplement.
replace starchy carbohydrates
We love bread, cereal, pasta, and potatoes just like anyone else, but these carbohydrates are packed with calories. No, I’m not telling you to go on a keto diet. Carbohydrates are absolutely necessary in the diet for the body to use as energy. However, carbohydrates come from a variety of sources, some of which are higher in calories than others.
Vegetables are a good source of carbohydrates and are low in calories. To reduce your calorie intake at dinner, replace your second helping of pasta with an extra serving of broccoli. Small changes like this add up to take a lot of time.
Incorporate high-intensity interval training (HIIT)
In addition to strength training, Iafelice suggests incorporating HIIT training for cardiovascular training. Aerobic exercise is essential for our heart health. Considering the risks of heart attack and stroke This increases as you get older, so you should incorporate aerobic exercise into your daily life. What we learned from the research HIIT is a healthy and effective aerobic workout for people over the age of 60, with a doctor’s approval. Additionally, you can benefit from additional calorie burning depending on your weight loss needs.
“This involves short bursts of high-intensity effort, followed by short periods of rest, and then repeating,” he says. I did HIIT training Shown to cause afterburn Benefits – Increased calorie burn lasts long after exercise ends. This is known as postoxygen excess consumption, or EPOC for short. “The higher the intensity of this exercise, the greater the afterburn, which can last for hours after exercise.”
Consider taking creatine
Creatine has been shown to help increase muscle mass when combined with explosive exercise (lifting, HIIT), says Iafelis. It is one of the most researched supplements on the market. scientific evidence We show that creatine can offset age-related muscle loss by restoring energy depletion. Creatine is sold in powder form and can be mixed with water, juice, or tea. Consult your doctor before adding any new supplements to your daily routine.
Perry is a New York City-born and New York City-based writer. She holds a bachelor’s degree in psychology from Columbia University, and she is also a graduate of the plant-based Natural Gourmet Institute (now the Natural Gourmet Center at the Institute for Culinary Education) culinary school. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah’s Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen the Dave Matthews Band in your hometown, and she’ll never turn down a Bloody Mary.Learn more about VeganWhenSober.com.
