Although health is not always dictated by a number on the scale, embodying a healthy weight is continuously advertised for longevity. But the promotion of health does not stop at a youthful age, but continues to market itself across all lifespans. While weight loss may be more difficult with each year that passes, it is not necessarily a life sentence. Look as good as you feel with these weight loss tips and advice!
How to Lose Weight After 60
Focus on Quality
While keeping calories in check is necessary for efficient weight loss, counting them should not be the primary focus. Rather than continuously adding quantifiable calories, focus more attention on food quality. Choosing whole foods with minimal processing is a simple assurance towards calorie moderation and lessens the stress associated with calorie counting.
Although keeping the body hydrated is critical at all ages, it is extremely stressed in the senior population. Seniors are at a heightened risk of dehydration related to a decreased thirst mechanism. They may also have a potential worry of making it to a bathroom following a full bladder and intentionally try to limit consumption. Hydration shows great significance in weight loss, as it helps fuel an operational metabolism and lessens the risk of overeating at meals.
Increase Fiber Intake
Fiber benefits health in a multitude of ways, weight loss being one of them. Research has shown a high fiber diet assists in weight management, also protecting the heart and digestive tract against disease and even preventing against certain types of cancers. Average recommendations suggest an approximate 25 grams of fiber each day, but also dependent on gender and the source, as fiber from food is often encouraged before resorting to supplements. High fiber foods include bran, oats, apples, bananas, chickpeas, kidney beans, broccoli, carrots, spinach, and potatoes.
Get the Blood Flowing
A nutritious diet and consistent movement is a weight loss power duo. Seniors should aim for at least 150 minutes of aerobic exercise each week, also taking into consideration their capacity for movement. Exercises for over 60 are not necessarily restricted, but may need modifications. Get the blood flowing following these important fitness tips for seniors. And as an added bonus, like fiber intake, being active also reduces the risk of constipation!
Fat mass generally replaces lean body mass in seniors. Maintaining muscle mass is valuable for not just strength, but for weight loss. Compared to fat, muscle encourages a higher functioning and efficient metabolism, therefore accelerating calorie burn. Seniors can maintain and strengthen muscles with simple body weight movements or weights as tolerated.
Adopt a Healthy Attitude
Along with implementing a healthy diet, adopt a healthy attitude. While weight gain may be easier at an older age, it is important to ditch the mindset of “I’m getting old, I can’t do that!” Reconstruct that mentality into a “can do” attitude to not only progress towards weight loss, but to a happier, more fulfilled life!
Silver Cuisine believes food is medicine, founded on a passion to create delicious meals to enhance quality of life for its members. With people aged 50 or older in mind, carefully crafted meals are doctor-designed to meet their nutritional needs. Silver Cuisine takes care of all the work, leaving seniors more time delegated to enjoy favorite hobbies, build memories with grandkids, or any other of life’s pleasures! Learn more about Silver Cuisine.