5 Best Kept Secrets to Losing Weight After 60
Being overweight at an older age is very risky and is associated with many health problems in older adults, including diabetes, heart disease, stroke, and certain types of cancer. According to a report by Public Health England, more than 60% of adults aged 65 or older in England are overweight or obese. Obese older adults are more likely to be admitted to hospital, have longer hospital stays than non-obese older adults and are more likely to have mobility problems.
5 Best Kept Secrets to Losing Weight After 60
As we age, our metabolism slows down, making it trickier to lose weight. However, with the right approach, losing weight after 60 is achievable. Here are 5 best kept secrets to help you lose weight.
Incorporate Strength Training into Your Exercise Routine
Strength training can help build muscle mass, which is important for increasing metabolism and burning calories. Aim for at least two sessions per week, focusing on major muscle groups such as legs, back, and chest. Resistance bands, weights, or bodyweight exercises are all great options.
Follow a Balanced and Nutritious Diet
A balanced diet should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods and limit your intake of added sugars and saturated fats. Choose nutrient-dense foods that are high in fiber to help you feel full and satisfied. Here's how to create the best meal plan for Seniors.
Practise Mindful Eating
Eating mindfully means paying attention to your food and eating with intention. Slow down and savour each bite, chewing slowly and putting your fork down between bites. This helps you tune into your body's hunger and fullness cues, preventing overeating and aiding in weight loss.
Drinking plenty of water can help you feel full and prevent overeating. It also aids in digestion and can boost your metabolism. Aim for at least eight glasses of water per day, and avoid sugary drinks and excessive alcohol consumption. Here are 7 Easy Ways to Avoid Dehydration in Older Adults.
Get Adequate Sleep
Sleep plays an important role in weight loss and overall health. Lack of sleep can disrupt hormones that regulate hunger and fullness, leading to overeating and weight gain. Aim for seven to eight hours of sleep per night and practise good sleep hygiene by avoiding electronic devices before bed and creating a comfortable sleep environment.
12 Practical Tips to help manage body weight for older adults
Start the day with a balanced breakfast
Skipping breakfast may seem like a good way to cut calories, but it can actually be counterproductive. Breakfast is an important meal that sets the tone for the rest of the day, providing your body with the energy and nutrients it needs. Skipping breakfast can lead to overeating later in the day, as well as fatigue and irritability.
Stick to a regular meal schedule
Eating at regular times throughout the day can help regulate your metabolism and prevent overeating. It also helps you avoid unhealthy snacking on foods that are high in fat and sugar. Make sure you eat three balanced meals a day, and consider incorporating healthy snacks into your routine.
Load up on fruits and vegetables
Fruits and vegetables are low in calories and high in fiber, making them an excellent addition to any weight loss plan. They provide important vitamins and minerals that your body needs to function properly, while keeping you feeling full and satisfied.
Get moving with exercise
Regular exercise is essential for weight loss, as well as for maintaining overall health and wellness. Find an activity you enjoy and make it a part of your routine, whether it's walking, swimming, yoga, or strength training. Aim for at least 30 minutes of moderate exercise most days of the week.
Drink plenty of water
Drinking plenty of water is crucial for weight loss, as well as for overall health. It helps flush toxins from your body, aids digestion, and can even help suppress your appetite. Make sure to drink at least 8 glasses of water a day, and consider swapping sugary drinks for water or herbal tea.
Opt for high-fibre foods
Foods that are high in fibre can help keep you feeling full and satisfied, which is key for weight loss. Look for whole grains, fruits, vegetables, and legumes that are rich in fibre, and incorporate them into your meals and snacks.
Read food labels carefully
Knowing how to read food labels is an important part of any weight loss plan. Pay attention to the serving size, calories, and nutrients listed on the label, and make sure to choose foods that fit into your daily calorie allowance.
Use smaller plates
Using smaller plates and bowls can help you eat smaller portions without feeling deprived. Studies have shown that people tend to eat more when they're presented with larger portions, so using smaller dishes can help you consume fewer calories without even realising it.
Don't completely cut out your favourite foods
Depriving yourself of your favourite foods can make it harder to stick to your weight loss plan in the long run. Instead, allow yourself the occasional treat in moderation, and focus on making healthier choices the majority of the time.
Keep junk food out of the house
If you're trying to lose weight, it's important to create a healthy environment at home. This means stocking your pantry and fridge with nutritious foods, and avoiding temptation by keeping junk food out of the house.
Limit your alcohol intake
Alcohol can be a major source of empty calories, and it can also lower your inhibitions and lead to overeating. Try to limit your alcohol intake, and when you do indulge, choose lower-calorie options like wine or spirits mixed with soda water.
Plan your meals ahead of time
Planning your meals ahead of time can help you stay on track with your weight loss goals. Take some time each week to plan out your meals and snacks, and make a grocery list to ensure you have everything you need. This can help you avoid impulse buys and unhealthy choices, while also saving you time and money.
These tips can greatly help older adults to maintain healthy body weight and fulfil their nutrient and energy requirements as the same time.