How to Lose weight after 60 years
Seniors have more difficulty to lose weight after 60 than twenties or thirties because the body and the metabolism change. Nevertheless, it is possible to get rid of the extra kilos by practicing a physical activity adapted to your state of health. To the delight of sexagenarians, here are all the tips for losing weight and refining your figure!
Table of Contents
Lose weight after 60: How to lose pounds after 60?
To stay in shape after 60, no excessive sport or draconian diets! Indeed, the approach to losing weight at this age is different from that adopted at 20 or 30 years old. The reason is simple: after the age of 30, the body loses about 1% of its muscle mass each year. However, a healthy muscle mass helps strengthen the bones. Thus, with age, bone density also becomes scarce. It is therefore necessary to respect a healthy diet while practicing sports activities centered on the strengthening of the muscles.
Lose weight after 60: Why do we gain weight after 60?
As explained above, the basal metabolic rate of a 60-year-old gradually slows down. Note that this metabolism is different in men and women since muscle mass in men is greater. In women over 60, fat accumulates mainly on the hips due to a drop in estrogen observed in the lower limbs. After 60, weight gain or obesity is also caused by sedentarization.
Lose weight after 60: Adapt your diet to lose weight after 60
It is quite possible to avoid weight gain once the milestone of 60 years passed. To do this, you must start by eating healthy and regularly. Eating healthy meals at regular times is a great way to shed extra pounds and avoid overweight.
From the age of 50, it is recommended to favor foods rich in protein to reduce muscle loss. This category includes, among others:
- Lean meats such as poultry or beef;
- Eggs ; _
- Legumes such as dried lentils, soy or chickpeas;
- Nuts such as hazelnuts and walnuts.
- Note that this protein intake should be 30 to 40 g per day.
It is also advisable to increase foods low in complex carbohydrates and fats which guarantee the well-being of the sixties.
Lose weight after 60: Here are some good healthy habits to adopt on a daily basis:
- Bet on a diet of 1,200 to 1,500 calories per day taking into account the level of sports activity. Indeed, caloric intake must be limited if physical activity is lower.
- Make sure to eat five food groups every day such as proteins, cereals, dairy products, fruits and vegetables.
- Take less than 2 cups of fruit a day or opt for whole fruit, making sure to vary it to absorb many nutrients.
- For vegetables, you need a daily intake of about three cups. It is possible to cover this need by choosing vegetables such as carrots and broccoli.
- Take 5-8 servings of grains daily such as brown rice, barley, and whole-wheat bread.
- For dairy products, it is advisable to take 2 to 3 cups a day, varying between milk, yogurt and cheese.
- Increase vitamin D intake by consuming more fatty fish.
Lose weight after 60: Here are some good healthy habits to adopt on a daily basis:
- Bet on a diet of 1,200 to 1,500 calories per day taking into account the level of sports activity. Indeed, caloric intake must be limited if physical activity is lower.
- Make sure to eat five food groups every day such as proteins, cereals, dairy products, fruits and vegetables.
- Take less than 2 cups of fruit a day or opt for whole fruit, making sure to vary it to absorb many nutrients.
- For vegetables, you need a daily intake of about three cups. It is possible to cover this need by choosing vegetables such as carrots and broccoli.
- Take 5-8 servings of grains daily such as brown rice, barley, and whole-wheat bread.
- For dairy products, it is advisable to take 2 to 3 cups a day, varying between milk, yogurt and cheese.
- Increase vitamin D intake by consuming more fatty fish.
Lose weight after 60: Following a Nutri4Verve diet after the age of 60
Nutri4Verve has been a well-known weight loss programme across the world for over 12 years. It enables you to reduce weight in an efficient and long-term manner. This application assigns a value to each item based on its quantity of calories, carbohydrates, saturated fats, and proteins. It makes it simple to determine which meals are nutritious and which are not. There are no banned foods. It is up to everyone to manage their diet while adhering to the points allotted. Also, it is about eating healthier rather than eating less.
Lose weight at 60: Practice regular physical activity
Apart from a suitable diet, the practice of physical activity is the solution to staying in shape after 60 years. This eliminates excess fat and reduces the hassles of old age such as sleep disorders or bone fragility. However, it is advisable to choose exercises that gently solicit the muscles. Before each sports session, however, be sure to perform warm-up exercises to prepare the body.
Lose weight after 60: Start by walking
After 60, walking is a great way to keep in shape. It has many health benefits and helps to refine the silhouette. Not only does walking strengthen the heart, but it also aids in weight loss. This activity is ideal for people in their 60s, as it can be done at their own pace. In addition, walking is an excellent cardiovascular exercise that can be done through a simple walk or hike.
For beginners, start slowly for a short distance and increase the pace as you progress. Remember to adopt the correct posture and wear adequate walking shoes and comfortable clothing.
Start walking about 5 minutes a day to go and another 5 minutes to return.
After a week, increase the walking time by 10 minutes, or 20 minutes a day.
Practice exercises that focus on balance and supporting muscle strength
In addition to walking, yoga and pilates are also recommended after your 60s. These exercises spare the joints and improve flexibility. Water sports such as aqua aerobics, water aerobics and swimming are also excellent at this age. These physical activities especially help seniors who suffer from joint pain or disabilities such as tension.
Lose weight after 60: Do aerobic and weight training exercises
Combined with cardiovascular exercise, strength training is a great way to lose weight at age 60. This type of exercise helps to prevent diseases related to old age and limits the risk of injury.
- Before you start, it’s best to hire a personal trainer to help you plan the right program for your situation.
- Focus on the exercises that best suit your needs and age.
- Use resistance bands if the weights are too heavy for you.
- Otherwise, start with 1-3 kg dumbbells, performing 2-3 sets of 15 reps each.
Lose weight after 60: To drink a lot of water
The feeling of thirst decreases with age. Nevertheless, whatever the age, water remains an excellent slimming ally. It is always advisable to drink a large glass of water upon waking or before each meal. Always stay hydrated by carrying a small bottle of water with you.
Water deceives the stomach by giving it a false feeling of satiety and thus allows you to lose extra pounds at 60 years old. To stay hydrated, also favor foods rich in water such as fruits and vegetables as well as soups. Hot drinks and herbal teas are also an excellent solution for hydration.
How to lose belly fat after 60?
A person’s body consumes extremely little energy around the age of 60. Excess fat will be accumulated by the body if calorie consumption is not lowered. This overabundance is frequently seen as abdominal fat. Losing abdominal fat, on the other hand, is not always simple.
The best ways to decrease belly fat depend on the individual and the scenario. If you have a large belly, for example, it is best to modify your diet by avoiding foods that stimulate the creation of intestinal gas. However, if the fat is concentrated in the hips, it may indicate a cardiovascular concern. In the event of generalised obesity, it is better to follow a healthy, balanced diet and engage in regular physical activity. To do this, execute three light sets abdominals with 30 minutes of pilates or aerobic exercises..
It is advisable to take nutritional supplements after the age of 60 to avoid deficiencies, especially for seniors who want to reduce weight. Above all, you should consult with a dietician or a diet coach who will be with you throughout your slimming programme. Only doctors may prescribe senior-friendly dietary supplements like vitamin D and omega 3.
Furthermore, it is important to consume fruits and vegetables, fish, lean meat, and low-fat dairy products on a regular basis.
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Dietician Shivani Sikri - Best Indian Dietician
Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.
Dietician Shivani is best known as the co-founder of Nutri4Verve, her online clinic where she provides customised dietary and nutrition guidance to her clients. Sikri has been honoured with several accolades, including the Best Dietician in Delhi and the Sattva Iconic Wellness Award 2021. You can surely contact the best nutritionist for weight loss in India and across the globe.
After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS.
To further enhance her knowledge and skill-set as a Nutritionist in the field, she had accomplished several Professional Certificates pertaining to – “Modern Lifestyle Diseases – Awareness and Prevention”, “Alcohol and its effects on health” and “HIV-AIDS – Awareness and Prevention”.
Additionally, Shivani has also completed specialised Extension Online Certificates from Texas A&M, USA in the subjects – Healthy eaters: Infant and Toddler Nutrition in Child Care – and Osteoporosis
Furthermore, She has also excelled in her Advance Course in “Nutrigenomics for Professionals in Nutrition” USA.
Also, Shivani Sikri is also a Certified Naturopath.
WEBSITE : https://nutri4verve.com/
Contact : +91-8800339577
Email : [email protected]
SOURCE: WIKITIA
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