Boost Your Activity Level
Even though hormones play a role in the aging process, lifestyle comes into play as well. Have you stopped doing daily chores like carrying groceries, shoveling snow, or mowing the lawn? If so, this probably means that you burn fewer calories every day.
If you have no limiting health conditions and are generally fit, the Centers for Disease Control and Prevention recommends getting at 150 minutes of moderate-intensity aerobic activity per week for healthy aging, plus two days per week of strength training.
Talk to your doctor to learn whether these guidelines are safe for you. If they aren’t possible due to your health or level of fitness, the CDC suggests being as physically active as your abilities and conditions allow.
With this in mind, you can burn more calories without exercise by increasing your non-exercise activity thermogenesis or NEAT. Simple daily chores and other non-exercise activities like walking the dog can boost your NEAT and contribute to a healthier metabolism.
Youre Experiencing Major Lifestyle Changes
Some of the reasons for weight gain in middle age have nothing to do with whats happening inside your body and everything to do with the way life changes as people enter their thirties. One of the biggest changes comes when you start a family. Suddenly, the hour you spent at the gym after work is spent with your toddler at home. And later, your childs after-school time is filled with playdates, homework, and other activities that require your attention. You do not seem to have time anymore for yourself, Primack says. As a result, your diet and exercise intentions might slip, causing a few pounds to creep on.
Should My Diet Change As I Get Older
As you age, your nutritional requirements may change even if youve been eating healthily as a younger adult. Nutritional needs can also differ between men and women.
After 60, you may not be as active as you were and so you need fewer kilojoules. You may also have a reduced appetite. So, youll need to pack more nutrients such as vitamins, minerals, protein and fibre into a smaller amount of food.
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Add Bike Sprints To Your Cardio Routine
If you’re used to doing regular steady-state cardio, consider incorporating some bike sprints into your routine. Sprints burn more calories and fat than regular steady-state, and in a less amount of time, too. Start with bursts of 15 to 20 seconds, resting for 20 to 40 seconds, and then repeating for 6 to 10 rounds.
Programs That Support A Healthy Diet And Way Of Life
Its time to get out of the habit of following diets that encourage you to drop the calories considerably. We need to eat at least 1,200 calories a day. Thats the case for women for any age. Getting fewer than 1,200 calories a day will just encourage the body to take calories from the muscles, causing muscle loss. You wont get the nutrients that your body needs, so youll be weaker and more tired.
We cant forget about how slow the metabolism will get, too. The body starts to panic about not getting enough calories. It doesnt think youll feed it later, so slows the metabolism down instead. This helps you burn fewer calories, meaning it will be much harder to create a calorie deficit. Your metabolism will already slow down as you get older anyway. The last thing you want is to make it any slower than it needs to be.
A good weight loss program for women over 60 is one that supports the idea of healthy eating. You want a program that doesnt cut anything out. While you want to cut down on a few foods, you dont want to cut them out completely. This means that you can still eat bread, pasta, and even some chocolate.
The trick is to getting everything in moderation. You want to follow a diet that encourages all the nutrients in your food. Youll need them as you get older as it is!
When you follow a healthy diet, you wont feel like youre missing out. You can still have fun with your friends, and youll find it much easier to stick to the weight loss program.
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For People Over : How To Manage Weight Loss With Intermittent Fasting
Intermittent fasting is a tried-and-true way to improve your overall health. Several studies have shown that following this relatively easy diet can help you:
- Lose weight
- Boost your metabolism and fat burning
- Slow down the aging process
- Improve your skin
- Improve brain health and cognitive functions
- Increase longevity
The good news: you can easily reap all the benefits that intermittent fasting has to offer.
But the bad news is that most people over 60 make these 4 critical mistakes that may keep them from making any progress.
Lets explore what can happen if you try to start fasting on your own, without any help from nutritionists or a personalized intermittent fasting plan that covers all your needs.
Keto After : A Doctors Advice For Losing Weight With The Keto Diet
If youâre over 60 and are trying to lose weight, you may have heard of the ketogenic diet, or keto diet for short.
Over the last couple years, the keto diet has soared in popularity and is now one of the most talked-about diet trends. Netflix even released a documentary about it called The Magic Pill .
Reviewers of the diet seem to be split down the middle. Proponents of the keto diet say that it boosts weight loss, reduces their appetite, and even increases a sense of mental clarity. Then there are the skepticists â mainly doctors and researchers â who arenât so sure.
An that thereâs not very much evidence supporting that this type of eating is effective or safe over the long-term. In addition, eating a low-carb diet can cause headaches, constipation, bad breath, and more.
In 2016, Dr. Jocelyn Tan, MD, FACP, a professor, oncologist, and medical researcher started the second safety trial in the United States focused on the keto diet. In her trial of cancer patients, she temporarily stopped all radiation and chemotherapy and instead used a keto diet for treatment.
The goal of the study was mainly to see if advanced cancer patients can easily do the diet without developing any serious side effects. At the time of this trial, there wasnât much out there about the ketogenic diet.
A slew of ketogenic products available on Amazon
So, what is the keto diet? And is the keto diet safe, particularly for seniors over 60 who want to lose weight for good?
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Eat Plenty Of Fruits And Vegetables
Eating lots of fruits and veggies ensures that you’re getting plenty of vitamins and antioxidants without consuming empty calories. And because produce typically has a lot of fiber, you can feel full faster than you would if you ate overly processed food. For elderly people, fiber is also important to help with digestion and prevent constipation.
Aim for seven servings of fruits and vegetables a day and strive to include a wide range of colors. One popular strategy for boosting fruit and vegetable consumption is to always fill half of your plate with vegetables or fruit.
Vitamins And Minerals Diet Plan
Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.
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Let Go Of The Sedentary Life
Logically, eating fewer calories should be accompanied by moving more and sitting less. If you have a desk job, this will be more difficult to do. However, there are still ways to cheat the system.
How about walking instead of taking the bus? Or, on the weekend, instead of sitting around, do some light exercise and get out? The right mindset also applies to body movement.
If you have trouble getting started, or if you think its a bad idea, start small. Small steps are so much better than doing nothing. Start with one five-minute walk a day. Then gradually increase the time. Then increase the pace and so on. Soon you will notice changes not only in your body but in your mental health as well!
How To Stop Binge Eating
Binge eating is a mental condition that is very difficult to live with, but it is curable. Some of us struggle with it and thats where our weight problems come from. Thats why we said that the right mindset is essential when deciding to lose weight and get healthier.
The first step is to acknowledge that you have a problem. There is absolutely no shame in that. That way, you will be able to deal with it in a kind and patient way.
The urge to binge can be obsessive and give you the overwhelming desire to eat when you are not hungry. To fill a void or feel better. The important thing to know is that this disorder does not define you in any way, and most importantly, it does not control you. Look at it this way: its a bad habit that you can get rid of.
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To 6 Ounces Of Meat Poultry Or Fish Everyday
That makes 42 ounces in a week. You should always make sure 12 of the 42 ounces comes from seafood. Meat, poultry and fish are excellent sources of protein. As you grow old, you should increase your intake of proteins. Proteins help build muscles, preserve existing muscles and repair muscles. Muscles are important in weight loss as they are metabolically active even while at rest.
Add Strength Training To Your Workout Routine
Muscle loss equals a slower metabolism, which explains why you’re more likely to put onand hold on tothose extra pounds. But lifting weights can help rev up your metabolism by building muscle mass.
If you don’t have a consistent weight training regimen, you’ll want to start slowly. It’s also worth working with a personal trainer who provide a personalized strength training plan. By easing into a new plan, it will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury, says Dr. Huizenga.
But don’t get too comfortable with an easy resistance-training program. It’s important to gradually increase the amount of weight you lift. “It’s critical that significant resistance exercise be incorporated into any fat loss plan over age 60,” he adds. Once you can do 10 to 12 reps with a five-pound dumbbell and feel like you could keep going, it’s time to upgrade to an eight-pound weight, and so forth. “You know you’re lifting the right amount of weight if you can just barely make it to the end of your repetitions before needing to rest,” he says.
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Meal Plan For Losing Weight At 60 Male
When it comes to weight loss, there are two main things that a person should do to get the required results, the first one is to evaluate their diet and the second one is to exercise. These two factors complement each other.
The dietary requirements for men over 60 depends on how active they are. Men over 60 who are more active are required to eat a little more since they burn more calories. Here is the number of calories men over 60 need to have to lose weight in a healthy manner :
- Sedentary 60 year old men 2000 calories everyday
- Moderately active 60 year old men 2200 to 2400 calories everyday
- Very active 60 year old men 2400 to 2800
Since most 60 year old are moderately active, here are the potions they need to consume so that they dont consume more calories than they need to:
Understand The Science Behind Weight Loss
Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.
To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.
However, simply determining how many calories your body needs isnt enough. After all, four samosas , two slices of pizza , and two gulab jamuns may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.
To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
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The Importance Of Exercise For 60
If you’re sedentary, plan on burning extra calories with at least 30 minutes of moderate-intensity cardio activity most days and weight training three times per week, advises a comprehensive review published in 2011 in the Journal of Midlife Health. Deep breathing, yoga and stretching can help reduce stress, which also contributes to weight gain.
Weight training with exercises such as the leg press, squats, lat pull-downs, military presses, seated rows and back extensions, helps you preserve lean muscle mass and improves bone density once you’ve passed menopause, especially when you’re taking in a restricted number of calories. A 2010 study of Medicine and Science in Sports and Exercise followed the effects of six years of resistance training on previously sedentary post-menopausal women. Researchers determined that the exercise prevented weight gain and loss of lean muscle mass, compared to participants who did not practice resistance training. When you’ve cut calories to lose weight, the weight training helps ensure you lose fat, rather than muscle.
The Government And The Food Industry Are Doling Out Unscientific Advice
Since 1980, the obesity prevalence has doubled worldwide, with about 13 percent of the global population now registering as obese, according to the WHO. In the United States, nearly 70 percent of the population is either overweight or obese.
A lack of exercise and too many calories have been depicted as equal causes of the crisis. But as researchers put it in an article in BMJ, “You cannot outrun a bad diet.”
Since at least the 1950s, Americans have been told that we can. This Public Health Reports paper outlines the dozens of government departments and organizations from the American Heart Association to the US Department of Agriculture whose campaigns suggested more physical activity to reverse weight gain.
Unfortunately, we are losing the obesity battle because we are eating more than ever. But the exercise myth is still regularly deployed by the food and beverage industry which are increasingly under fire for selling us too many unhealthy products.
“Physical activity is vital to the health and well-being of consumers,” Coca-Cola says. The company has been aligning itself with exercise since the 1920s, and was recently exposed by the New York Times for funding obesity researchers who emphasize a lack of physical activity as the cause of the epidemic.
Physical activity and diet should never be given equal weight in the obesity debate
In other words, we can lose sight of the fact that it’s mostly too much food that’s making us fat.
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Mistake #: Giving Up Too Early
Everyone hits the weight loss plateau at some point in their weight loss journey.
There will be moments when you may feel like jumping off the wagon and going back to your previous routine.
The surprising outcome of aging is that your old routines dont work anymore. You need to build new ones that celebrate the new stage of your life.
Quitting is never the best strategy. Before giving up on fasting, you must ask yourself if you have done everything in your power to help it achieve its promised results.
Could it be that your fasting plan is simply not right for your lifestyle? Perhaps youre not eating the right amount of food? Have you actually given it enough time?
Just a few simple tweaks might be the changes that allow you to continually break through new fat loss levels quickly and effortlessly.
Exercises You Can Do Hiit With
A nice thing about HIIT is that any aerobic exercise that you can do for regular cardio can be used in a HIIT workout. These include:
- Vertical climber machine
Bottom line: High-intensity interval training for older adults is a good idea.
Its proven to boost metabolism and burn fat for hours after working out, and it takes far less time per week to be as effective as regular cardio.
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Eat With Friends And Family
If you’re struggling to be interested in food or you’ve lost the motivation to eat, try to eat with friends or family as often as possible. Lunch clubs are also a great way to make mealtimes more social.
If you find it difficult to prepare foods, try the following tips:
- Choose ready meals with less salt. It can be hard to find a ready meal that is nutritionally balanced. To find out how to choose a healthy meal, read about food labels.
- Keep some tinned and dried fruit at home. It’s an alternative to fresh fruit, needs no preparation and can count towards your 5 A Day. Tinned fruit is also easy to eat if you have dental problems.
- Keep some frozen and tinned vegetables at home. They’re easy to prepare and can count towards your 5 A Day.
- Buy puddings and snacks that come in individual pots, such as yoghurt and rice puddings.
- Replace or supplement a meal with a high-calorie drink.