Maintaining a healthy weight is always recommended, but as you start getting older, it becomes more important to ensure your overall well-being. But the only problem is that weight loss for individuals older than 60 can be considerably challenging as compared to younger adults.
This is because their metabolism slows down, and muscle mass starts decreasing, which ultimately leads to fat build-up. In this situation, they will need to adopt different strategies to approach the weight loss journey. That’s what we are here to help you with.
Read this blog as we take you through three effective strategies to lose weight if you are above 60.
1. Prioritize Nutrient-Rich Foods
If you are thinking that eating less is going to help you with your weight loss, you might need to reconsider your thoughts. The truth is nutrition is important during your weight loss journey. This is especially important for older adults.
So, instead of focusing on eliminating food from your routine, try to add more nutrient-rich foods to your diet that provide you with the required vitamins, minerals, and fiber. To achieve this, you will need to focus on lean proteins, fruits, fresh vegetables, and whole grains.
This type of routine provides you with the best diet to lose weight while avoiding excessive calories. All you have to do is cut processed foods and excessive sodium intake, and you will be good to go with your weight loss journey.
2. Incorporate Regular Physical Activity
No matter what age you are, physical activity is the best thing you can do to cut excessive weight. But, obviously, the level of physical exercise will be different and much less challenging when you are above 60. It is true that you will need to be engaged in a variety of exercises, including aerobic ones and flexibility exercises, but they should be of less intensity.
Additionally, activities like brisk walking, swimming, and yoga are excellent choices for older adults. Those who cannot engage in activities like strength training and swimming should opt for low-intensity exercises. These exercises will not only aid in burning calories but also help preserve muscle mass and support overall mobility.
3. Stay Hydrated and Mindful of Portions
Water is the king of all foods, and proper hydration is important to maintain your overall health and healthy weight. To get all these benefits, you will need to start drinking an adequate amount of water. A general rule of thumb is to drink at least 8 glasses of water per day.
Drinking an adequate amount of water will help regulate your appetite and prevent overeating. Along with managing your water intake, you will also need to pay attention to the portion sizes you are having. This is because your body’s calorie needs may decrease with age, so you will need to go with smaller and more frequent meal portions to cut excessive pounds.
If you have certain food allergies or gut problems and cannot go on with certain foods, you will need to consult with a healthcare professional and seek guidance on how to manage your portions.