How to lose weight after 60? It is one of the most common questions and fortunately many few get the right answers. With nature playing tricks on our metabolisms, it feels like we have to work twice as hard to move those pounds. Most of us have found out that diets don’t work and green tea, despite its many health benefits, won’t shrink you two dress sizes. There has to be an alternative! And, in fact, there is. Unfortunately, since businesses haven’t found a way to make money from common sense, you won’t hear about it in any TV commercials.
Lose weight after 60 for Seniors
These points mentioned below are the most simplest and easy ways to lose belly and overall weight after 60 or even after 70 years of age.
1. Lose fat: Belly Fat for Seniors
Which means focusing on the number on the scale is especially inappropriate.” Instead, invest in a body fat measurement tool (such as calipers or an electrical impedance device) or simply just measure your waist size. The general rule of thumb is that your waist size should be no more than half your height. So, a woman who’s 5′ 4″ (or 64 inches) should have a waist size no larger than 32 inches; a man who’s 5′ 9″ (or 69 inches) should have a waist no larger than 34.5 inches.
2. Ample amount of water
As we age, the hypothalamus (which controls our hunger and thirst) becomes desensitized, dulling our thirst signals, says Matt Essex, founder of ActiveRx Aging Centers in Arizona. “Plus, many older people avoid drinking water so they can avoid running to the bathroom constantly,” adds Christen Cooper, RD, a dietitian in Pleasantville, NY.
3. Strength training daily
Muscle mass decreases with age. (At age 50, you’ve got about 20% less muscle mass than you did when you were 20, slower metabolism, which explains why you’re more likely to put on (and hold on to) those extra pounds that seem to creep up with every birthday. But there is something you can do about it: lift weights. if you don’t have a consistent weight training regimen, you’ll want to start slowly and lift light weights. This will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury, says Huizenga. However, don’t get too comfortable with an easy resistance-training program. It is important to aim to gradually increase the amount of weight you lift
4. Lean Protein
There is some evidence that older adults need more protein and it is the best diet for females and males over 60. Increasing protein intake could help older adults build muscle. That can help counteract age-related muscle loss. Aim for roughly 30 grams at each meal, and more if you tend to crave carb-rich foods. Aim for roughly 30 grams at each meal, and more if you tend to crave carb-rich foods. ” Not only does adequate protein help support muscle growth and repair (which, when coupled with resistance training, will help increase metabolic rate and overall calorie burn), but it’s also more satiating than carbs and fats, meaning you’ll be less likely to reach for unhealthy snacks
5. Do yoga and stretch yourself
And at 60+, a less active lifestyle and an increase in aches and pains can make your flexibility plummet. Consider taking a yoga class or even simply adding a few stretches to your day,
particularly after you’ve taken a walk or warmed up your muscles in some other way. Get started with these 6 feel-good yoga stretches.
6. Stay positive and optimistic
You might not be able to push yourself as hard as you’d like to during workouts, leading to a lower calorie-burn than you used to hit. Or, you may not be as strong as you once were, prompting you to lift lighter weights (also lowering that calorie-burn number you see on your heart rate monitor). “Keep your focus on the healthy behaviors you’re adopting in order to achieve your goal, rather than your frustration if it’s not happening right away
7. Consume in 6-7 inches plates: Lose Weight After 70
Larger portions contribute to extra pounds. It’s that simple. Unfortunately, women over 60 still hear the voice of their parents, telling them to finish their meals to save starving children around the word. As a result, we finish everything on our plates, whether or not we are hungry.
There is a way to have the best of both worlds. We can eat less without feeling guilty for leaving food on our plates. The solution? Buy smaller plates. It sounds simple, but is true. By itself, this one trick could help you to lose a lot of weight over the course of a year.
8. Quit being a couch potato
TV is a natural born killer. First, it keeps us sitting in one place, preventing us from burning calories. Second, TVs attract food like candles attract moths. Try eating just one peanut – it is not humanly possible! The best possible solution would be to ditch the TV altogether. But, if this isn’t possible, make a commitment to yourself that you will not eat in front of the TV. Your body and your brain will thank you!
9. Limit outdoor meals
If you’re serious about losing weight after 60, one drastic (but effective) tip is to stop eating meals at restaurants. Cook fresh food at home instead. Not only will you save money, but, you will be able to enjoy the process of exploring new recipes. If you do eat at a restaurant, ask for a take-home box and take half of your meal home for later. Try it, it works!
Younger than 60? Then you can read these articles: