Looking for ways to lose weight over 60. In this article you will learn all about how to lose weight over 60 with tips & guidelines.
Many of my friends keep asking me that why it’s becoming harder for them to lose weight as they are ageing. Unfortunately, it’s true. Losing weight, doesn’t get easier as you get older. Read here why shedding unwanted pounds becomes harder with age.
Whether it’s your stiff joints or a busy schedule holding you back, you might be less enthused to exercise. The 5 kgs you gained in your 40s can become an extra 10 kgs in your 50s and 60s. But health experts agree that it’s critical to focus on maintaining healthy weight at any age.
Excess weight is something you should never ignore no matter how old you are. However, there are certain factors that need special consideration if you are in your 50s or 60s.
How To Lose Weight Over 60 – Guidelines & Tips!
Here are the steps that you can take to make your weight loss journey achievable even in old age. These are the “health experts-recommended tips & guidelines” to help you lose extra weight, and set you up for better health and living active life in your 60s, 70s, and beyond.
Focus On Fat Loss, Not Weight Loss.
In your 60s & beyond that, you should focus on building more muscle mass rather than focusing on the numbers on a weighing scale. During this age, you cannot afford to lose muscle mass, bone mass or organ tissue. Weight training becomes critical as we age because we lose a percentage of muscle mass each year. Muscle mass loss reduces your metabolism rate and ability to lose body fat.
As you grow old, your bones also get weaker. But by doing weight-bearing exercises we can create pressure on our joints, which actually help us build healthier & stronger bones. So, instead of focusing on what the weighing scale shows, work on implementing a Strength Training Routine, which takes us to our next step.
Incorporate Strength Training into Your Workout Regimen.
Muscle loss causes a slower metabolism rate, which explains why in old age we tend to gain and find hard to get rid of those extra pounds. But weight/strength training can help boost our metabolism rate by building muscle mass.
Include Strength Training In Your Routine
If you don’t already have a consistent weight training routine, You Should Initiate It Slowly. However, don’t get settled with an easy weight/resistance-training routine. It’s essential to gradually increase the amount of weight you use. It’s important that substantial weight bearing exercise be included into any fat loss program above age 60. Once you are able to perform 12 to 15 repetitions with a say five-pound weight and feel like you could keep going, it’s time to progress to an eight-pound dumbbell, and so on.
You will know that you’re using the appropriate amount of weight if you can just barely complete repetitions before requiring any rest.
Caution For Seniors
Note: For beginners who are above 60, it’s important to talk to their doctor before starting any new exercise routine. Medical issues, like heart problems, metabolic issues are quite common post age 60, so it really becomes more important to go for a medical checkup before initiating any fat loss program. Plus in fact over 60, our oxygen intake may decrease by as much as 1/3rd of what it was when we were 25. This can make it harder to take deep breaths when we are exercising. That explains why it’s always recommended to ease into a new exercise regime.
This is also the phase of life during which our knees, hips and other joints are likely to develop arthritis issues, meaning that we may need to avoid aerobic or running workouts and instead go for gentle walking plans and/or water pool exercises.
This tip is for anyone, irrespective of the age, who is trying to get rid of pounds and for overall health, but it especially gain importance as we age. That’s because as you get older, the hypothalamus, which regulates your thirst & hunger, becomes numb, muffling your thirst signals.
Moreover, many older people tend to avoid drinking water so that they don’t have to run to the bathroom frequently. This is particularly true in case of men having prostate issues and women with bladder limitations.
Water is essential for metabolism & digestion, so it’s critical to ensure we’re getting enough. Your body can mistake thirst for hunger, which can easily make you eat more than you really need. Consider buying a water bottle having a timeline tracker to prompt you when you need to take swigs during the day.
Rack Up On Protein.
There are some studies that support the dictum that older adults need more protein.
As you age, you need to focus on eating enough lean protein foods. Your aim should be to get about thirty grams of protein at every meal, and may be more if you have craving for carb-rich foods.
I have observed that dietary patterns tend to shift somewhat as we grow old. Older people might tend to eat more foods containing carbs & fats than lean protein.
Adequate protein not only helps repair & promote muscle growth, it’s also more satiating as compared to carbs & fats, which means you are less likely to eat unhealthy snacks.
Learn here how Seniors Can Increase Their Protein Intake
Not only does more flexibility mean you will enjoy any physical activity that you do, but also you’ll have less chance of injury. And in your 60s, a less active lifestyle is likely to increase pains & aches that cause your flexibility to take downturn.
Consider incorporating some stretches into your day, especially after taking a walk or warming up your muscles/body in some other way such as strength training. Or you can join a yoga class.
Read here for: Stretching By Seniors
Though it’s possible to reach/maintain your healthy weight in 60s, but it’s likely to take longer as compared to that when you were in your 20s.
Read here Why It’s Harder To Lose Weight At Or Over 60
So, the key is adopting healthy behaviors & staying focused on achieving your fat/weight reduction goal, rather than getting frustrated if you don’t see the results right away. If you consistently continue with a healthy eating & exercise plan, your weight will take care of itself over time.
Get out of the thinking other folks of my age are also overweight or that putting on weight is part of natural aging process. Don’t let you slip into such mindsets because they will distract you from pursuing your aim to drop pounds.
Instead associate with people who are fit physically. Try to become part of a community of people who desire to get fit so as to surround yourself with supportive environment. For example you can join a group fitness class or a walking group or make online friends with people who have similar interest of getting fit and staying that way. Very often, it’s the psychological factors that limit us from attaining our weight-loss goals.