As we get older, many of us find that life gets easier and better. We become more at ease and self-assured in who we are. Sadly, however, some things, like losing weight, do not get easier as you get older. In fact, losing weight can seem more difficult than ever.
You might not be as motivated to go to the gym because you have a busy schedule or stiff joints. In your 50s and 60s, those 10 pounds you gained in your 40s can add up to 20 pounds. However, experts concur that maintaining a healthy weight is essential at any age.
According to UCLA internist and associate professor of clinical medicine Robert Huizenga, MD, “Excess fat is something we shouldn’t ignore no matter how old we are.” The good news is that women won’t have any more trouble losing weight than men, despite the fact that losing weight in your 60s is much more difficult. “There has actually been no difference in the amount or rate of weight loss in individuals of both sexes who are over 60 years old compared to those who are younger,” asserts Dr. Huizenga.
“The true path to weight control and fitness after age 60 isn’t that much different from it is at any other stage of life,” says Michael Spitzer, a personal trainer and author of Fitness at 40, 50, 60, and Beyond. However, there are some aspects that require particular consideration.
What to think about before beginning your weight reduction journey
To begin, talking to your doctor before beginning any new exercise program is more important than ever. “It’s much more important to have a medical checkup before attempting a fat loss plan,” says Dr. Huizenga. “Medical problems like heart disease and metabolic disease become more common after the age of 60.” Then there’s the possibility that your oxygen consumption may drop by as much as a third once you reach the age of 60. It might be harder for you to take deep breaths while you’re working out because of this. This is why easing into a new exercise routine is so important.
Additionally, this is the decade when arthritis is more likely to affect your hips, knees, and other important joints. As a result, your usual aerobic or running workouts may need to be replaced with swimming or gentle walking.
Having said that, there are things you can do to make losing weight easier on yourself. You can clean up your diet, lose weight, and set yourself up for better health in your 60s, 70s, and beyond with these expert-approved tips.
1. Concentrate on fat loss rather than weight loss.
Instead of reducing your weight in this decade, you should concentrate on gaining muscle. According to Dr. Huizenga, “you cannot afford to lose muscle, organ tissue, or bone mass at advanced ages.” Because you lose muscle each year, lifting weights is important as you get older. Your metabolism and capacity to shed body fat are impacted by this. Because estrogen levels, which are the hormones that are responsible for maintaining bone mass, are lower as you get older, your bones also become weaker, especially if you are post-menopausal. However, weight-bearing exercises can actually help build stronger, healthier bones by putting pressure on your joints. So rather than zeroing in on what the scale says, transform your energy and consideration into embracing another strength preparing schedule, which carries us to our next point.
2. Incorporate strength training into your fitness plan.
If you lose muscle, your metabolism will slow down, which is why you are more likely to gain weight and keep it off. However, lifting weights can help you build muscle and speed up your metabolism.
Start slowly if you don’t have a consistent weight training routine. Additionally, working with a personal trainer who can develop a bespoke strength training program is worthwhile. According to Dr. Huizenga, easing into a new plan will give your body time to adjust without overworking your muscles or joints and help you avoid injury.
However, don’t get too used to a simple resistance training program. It is essential to gradually increase your weight lifting. Any fat loss plan for people over the age of 60 must include a lot of resistance training, “he adds. It’s time to move up to an 8-pound weight, etc., once you can do 10 to 12 reps with a 5-pound dumbbell and feel like you can keep going. “If you barely make it to the end of your repetitions before you need to rest, you know you’re lifting the right weight,” he says.
3. Keep hydrated.
Naturally, anyone attempting to improve her overall health and lose weight should follow this advice, but as we get older, it becomes even more crucial. According to Matt Essex, founder of ActiveRx Aging Centers in Arizona, “that’s because as we age, the hypothalamus, which controls our hunger and thirst, becomes desensitized, dulling our thirst signals.” “Christen Cooper, RD,” a dietitian in Pleasantville, New York, adds, “Additionally, many older people avoid drinking water in order to avoid constantly running to the bathroom.” This is especially true for men who have problems with their prostate and women who have problems with their bladder.”
It’s important to drink enough water because it’s necessary for metabolism and digestion. Our bodies have a tendency to mistake thirst for hunger, leading us to consume more food than we actually require. You might want to think about purchasing a water bottle that features a timeline tracker to help you remember when you need to drink water throughout the day.
4. Eat a lot of protein.
Now is the best time to concentrate on getting enough lean protein. According to Susan Bowerman, MS, RD, senior director of worldwide nutrition education and training at Herbalife, “there is some evidence that older adults need more protein.” At each meal, aim for 30 grams of protein, more if you often crave carb-heavy foods.
According to Bowerman, “In my practice, I notice that dietary patterns tend to shift somewhat with age.” This means that as people get older, the calories that were once spent on lean protein may now be spent on carbohydrates or fats. According to Bowerman, in addition to supporting muscle growth and repair, adequate protein is also more satiating than carbohydrates and fats, reducing your desire for unhealthy snacks.
5. Have patience.
Although reaching a healthy weight in your 60s is just as possible as it was in your 20s, it may take a little longer. During your workouts, you might not be able to push yourself as hard as you would like to, which will result in a lower calorie burn. You could also be weaker than you used to be, forcing you to lift lighter weights and lowering the number of calories burned on your fitness tracker. “Rather than focusing on your frustration if it doesn’t happen right away, keep your focus on the healthy behaviors you’re adopting to achieve your goal,” says Bowerman. Over time, your weight will take care of itself if you stick to a healthy diet and exercise routine.
According to Rami Aboumahadi, a certified personal trainer based in Florida, the less likely you are to sustain an injury and the more enjoyable any physical activity will be. In addition, a decreased level of physical activity and an increase in aches and pains may cause your flexibility to decline at the age of 60. After you’ve gone for a walk or warmed up your muscles in another way, you might want to take a yoga class or just add a few stretches to your day.
“It’s time for new weight-loss mantras,” says Cooper, “if you’re constantly thinking, “gaining weight is part of the aging process” or “everyone my age is overweight.” “It’s important not to get into a mindset that will make it hard for you to lose weight,” he says. You will be able to provide yourself with as much support as you possibly can if you establish and maintain a community of people who are committed to staying fit. You might be able to join a walking group, sign up for a group fitness class, or convince a few friends to join you for water aerobics at the neighborhood pool. Too frequently, psychological factors stand in our way of achieving our weight loss objectives,” asserts Cooper.