At any age, maintaining a healthy weight is a worthy objective. It can get more difficult as you age.
Even while you may not be burning as many calories as you did when you were younger, you can still lose excess weight.
The tenets of weight loss remain the same:
Consuming or drinking fewer calories than you burn.
Increase your intake of fruits, vegetables, whole grains, fish, legumes, low-fat or fat-free dairy products, and lean meats and poultry.
Reduce your intake of items with little to no nutritious value and empty calories, like as sugar.
Do not follow fad diets because the results are temporary.
If you want to reduce weight and are over 60, there are some additional steps you must take.
- Stay Vigorous
As you age, your muscular mass declines. Strength training can offset that. For resistance in exercises like yoga or pilates, you can use weight machines at the gym, lesser weights you hold in your hands or your own body weight. The secret to burning more calories, according to Joanna Li, RD, a nutritionist at Foodtrainers in New York, is to maintain your muscle mass.
2. Eat additional protein
Make sure your diet contains roughly one gram of protein for every kilogram (2.2 pounds) of body weight because you run the danger of losing muscle mass. Protein also makes you feel fuller for longer, which aids in weight loss efforts, according to Li. She suggests grass-fed beef, entire eggs, organic whey protein powder, and wild salmon.
3. Drink plenty of water
Take in a lot of water. Sometimes hunger might pass for thirst. According to Li, as you age, you might not recognize thirst as quickly. She advises drinking 64 ounces of water each day. You can consume it or receive some of it from foods like tomatoes and cucumbers that are naturally high in water content. Check your pee to see if you’re receiving enough water; it should be a light yellow color.
4. Trick Your Metabolic Process
Eat more frequent, smaller meals and snacks, and limit your fasting window to three hours. Li explains that since your metabolism is already slow, starving yourself would only make it slower. Perhaps you don’t require as many calories as you once did. Inquire about that with your physician or a registered dietitian. Li asserts that if you continue to eat the same manner you did when you were 25, you would undoubtedly acquire weight.