After 60, losing weight can seem challenging—or even impossible. About 30.6% of American seniors are overweight.
But does this mean you can’t lose weight after 60? Not at all!
While intense workouts may be tougher, and your body may need different approaches than in your 40s, weight loss is achievable. You just need to understand your body’s needs and follow a few key strategies.
In this blog, I’ll share the top secrets to successful weight loss after 60.
1. Focus on Your Diet
Ever heard the phrase “you are what you eat”?
It’s true! What we eat influences how we age. The World Health Organization recommends to follow a nutrient-rich diet full of plant-based food. This can support physical health, cognition, energy levels, and mobility. These are all crucial aspects of healthy aging.
These can increase the years we live in good health. It can support a stronger, more active aging process
When it comes to losing weight through diet prioritize lean proteins, like fish, eggs, beans, lentils tofu, and dairy. Studies suggest, that older adults need to ingest 1.0–1.3 g/kg/day of protein to sustain their muscle mass and functionality.
Additionally try to fill up on high-fiber meals, that support digestion. These include veggies, fruit, and whole grains. Healthy fats, like olive oils, nuts, and seeds support brain health and reduce inflammation in your body. Carbs like sweet potatoes, and rice are also good choices.
They can prevent energy dips, so you feel up to some walking and exercise. This way you can be in a calorie deficit and burn more than what you eat. This will lead to weight loss and improve your overall well-being.
2. Build Some Muscle
As a result of aging, a sedentary lifestyle, or a low-protein diet, we lose muscle as time passes by. This is referred to as sarcopenia. A healthy diet combined with a well-planned exercise routine plays a vital role in preventing it.
Resistance training can slow down or prevent age-related muscle loss, improve muscle strength, regulate blood glucose, and control blood pressure in the elderly.
Include squats, shoulder and chest presses, and rows in your workout. These can be done on a resistance machine that can guide the movement and keep you safe during exercise, too. Additionally, take regular and short walks around the house, spend time in the garden, or just cycle at the gym.
Exercise is proven to help people lose weight. In studies using detailed body scans, 74% showed that exercise reduces body fat while preserving muscle. This makes it a powerful
tool for effective, healthy weight loss.
How Do Muscles Actually Grow?
Your muscles are pretty incredible they’re among the most adaptable parts of your body. When you put them through intense exercise, such as lifting weights, your muscle fibers experience tiny tears or micro-injuries. This might sound alarming, but it’s a good thing! It’s how your muscles get the signal that they need to grow stronger.
When your muscles get these little injuries, special cells- satellites located just outside your muscle fibers- wake up and jump into action. Their job is to repair these small tears. They do this by fusing and adding more protein to your muscle fibers. Over time, this process makes your muscles thicker and stronger.
Hormones Play a Big Role, Too
Muscle growth isn’t just about lifting heavy things. Hormones also have a major role. They guide and control those satellite cells, telling them when to repair and how much muscle to build.
Here’s how hormones help your muscles grow:
- They signal satellite cells to rush to the damaged muscles after you exercise.
- They encourage the formation of new blood vessels (capillaries) to supply nutrients.
- They help repair muscle cells effectively.
- They manage how much muscle mass your body maintains.
3. Manage Your Stress
Stress affects many adults, including those over 60. Health issues, financial pressures, rapid life changes, and social isolation are common sources of stress for older adults. Around 13% of people aged 50 and over were rarely or never having social contact with others.
Stress can significantly impact your weight due to its effects on both metabolism and eating behaviors. Stress triggers the release of hormones like cortisol (stress hormone), which can lead to increased appetite and a preference for high-calorie “comfort” foods. High cortisol can encourage your body to store more fat, too, especially around your waist.
Over time, these stress-related eating habits can lead to weight gain and even obesity. Research has shown a strong link between psychosocial stress and higher BMI.
You can manage stress by practicing yoga and meditation. It’s also important to socialize and spend quality time with loved ones. Make sure to engage in your favorite hobbies and activities. If you’re feeling overwhelmed, don’t hesitate to seek help from a professional.
4. Get a Good Night’s Rest
Many people underestimate the importance of sleep. They often skimp on rest during the week and try to make up for it on the weekends. However, consistency is essential for good sleep quality.
You should get at least 7-8 hours of sleep each night, with a consistent sleep schedule and bedtime. But why?
Research shows that sleep duration greatly affects weight gain in older adults, and can even lead to obesity. Obesity rates in this age group are still high. Many older adults struggle with sleep problems like insomnia and sleep apnea.
These conditions can cause them to misjudge how much sleep they get. Those who sleep less are more likely to gain weight. This highlights the need for enough sleep to maintain a healthy weight. Tackling sleep issues may be key to preventing obesity and its health risks in older adults.
Final Thoughts
Losing weight after 60 may seem challenging, but it’s definitely achievable. Prioritize healthy eating, engage in strength-building exercises, ensure you get eight hours of sleep, and manage your stress levels.
These fundamental steps are essential for your overall health. By incorporating them into your daily routine, you’ll find that maintaining your weight becomes effortless once you reach your goals.