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If you're over 60, chances are you've been fighting the battle of the bulge for a while now. Maybe you've tried every diet out there and nothing seems to work. Or maybe you're afraid to start a diet because you don't want to lose more muscle than fat. Whatever your situation, this article is for you. I'm going to show you how to safely and effectively lose weight after 60 – without losing muscle or becoming overly fatigued. So read on!
1. Cut back on calories
If you want to lose weight, you need to cut back on calories. There's no way around it. But that doesn't mean you have to starve yourself. Just make sure you're eating fewer calories than you're burning each day. To do this, start by tracking your daily calorie intake for a week. Then, use an online calculator to determine how many calories you should be eating per day to lose weight safely. Once you know how many calories you should be eating, make sure you stick to that number.
2. Get more protein
2. Get more proteinProtein is essential for maintaining muscle mass as we age. So if you want to lose weight after 60 and keep your muscle mass intact, make sure you're getting enough protein. Aim for 0.36 grams of protein per pound of body weight. So if you weigh 150 pounds, you should be getting 54 grams of protein a day.
3. Do strength training
Strength training is important for everyone, but it's especially important for people over 60. That's because as we age, we lose muscle mass and our bones become more brittle. Strength training can help offset these changes by building muscle and increasing bone density. And the best part is, you don't have to lift heavy weights to see results. Just doing some basic exercises 3-4 times a week can make a big difference.
4. Get more fiber
4. Get more fiberFiber is an indigestible carbohydrate that helps keep us regular and can help with weight loss. Aim for 25 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grains, and beans.
5. Drink more water
Water is essential for our bodies to function properly. And it can also help with weight loss. That's because when we're well-hydrated, our bodies are better able to metabolize fat. So make sure you're drinking plenty of water throughout the day.
6. Avoid processed foods
Processed foods are loaded with sugar, salt, and unhealthy fats. And they're often lacking in important nutrients like vitamins, minerals, and fiber. So if you want to lose weight safely and effectively, avoid processed foods as much as possible. Stick to whole, unprocessed foods like fruits, vegetables, and lean protein sources.
7. Get enough sleep
7. Get enough sleepSleep is important for our overall health and well-being. But it can also help with weight loss. That's because when we're sleep-deprived, our bodies produce more of the hormone ghrelin. Ghrelin signals hunger, so when we're not getting enough sleep, we tend to eat more. So make sure you're getting 7-8 hours of sleep each night.
8. Avoid sugary drinks
Sugary drinks like soda and juice are loaded with empty calories. And they don't do anything to fill us up. So if you're trying to lose weight, it's best to avoid them. Instead, opt for water, unsweetened iced tea, or sparkling water.
9. Avoid eating late at night
Eating late at night can make it harder to lose weight. That's because our bodies aren't designed to digest food when we're sleeping. So if you want to lose weight, it's best to avoid eating late at night. If you must eat something, stick to a light snack like a piece of fruit or a handful of nuts.
10. Seek professional help
10. Seek professional helpIf you're having trouble losing weight on your own, don't be afraid to seek professional help. A registered dietitian can help you create a healthy eating plan that's tailored to your specific needs and goals. And a personal trainer can help you design a safe and effective workout plan.
So, if you're looking to safely and effectively lose weight after 60, we recommend following these healthy habits. If you'd like help putting together a weight loss plan that meets your specific needs, please contact us today. Our team of experts will work with you to create a personalized plan that helps you reach your goals – without the dangers of yo-yo dieting or other unhealthy practices. Thanks for reading!
The older I get the more concious I am about what I eat and how much I eat.
what can you do to lose weight when your on medication that piles the weight on i am 71 and was 65kilos now i am over a 100 really need help
i eat in moderation.god bless u margaret
Get subject Margaret. THANK YOU. I start my day with a cup of tea and writing in my journal, then finish my tea while listening to your videos. Very inspiring and motivating and I THANK YOU for sharing your gift of bringing all of us ladies together.
Good food and small portions is PART of becoming healthy. Making my body, mind and Spirit is now a priority in my life. ALMOST no sugar was my biggest life style change. Cheating once in a while and not feeling guilty about it. Our minds are very, very powerful. If I make a mistake, I finally have learned to forgive myself and start again. It’s O.K. Just do it. Good luck my friends. Namaste
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I recently discovered I have many food allergies, including wheat and dairy. Eliminating these foods has resulted in weight loss and a much slimmer waist and my sugar cravings have gone way down.
The story that stops me is “diets don’t work” …yes we can loose it but can we keep it off. That’s the challenge, and what we loose comes back and a few pounds more. This creates a vicious circle of loosing it and gaining it back. Not easy.
Suzanne priest-brown
You’re right. Diets don’t work. That’s why I go on a program that I can live with for life. If you find something that teaches you how to eat in moderation that is the key. Of course no one is perfect, but taking responsibility for your own actions is the first step in changing your life. I’m not trying to preach, but this has worked for me and anyone who has maintained a healthy way of living. Just a thought.
Change is a challenge and I agree you need to find what works for you. I don’t like when the issue is simplified, as eat less and exercise more. Thanks for your comment.
Eat what works for you, what improves your health. There are so many false stories around us! I found that the grain-free eating works best for me. Improved weight, better blood tests, ect. Try it, you might like it. I recommend starting with information by Dr. William Davis.
What works for me is patience and waiting for my tummy to growl, then I serve myself small portions. That way, I can eat real food. I’m done with dieting. Dieting had become a career for me! A way of life! And that’s not the life for me. I love that you said to just don’t make it a battle. Love.
Great topic, Margaret! Those stories sound too familiar to me, unfortunately! But let’s be honest, it’s easier said than done. I grew up having sugar as a BIG part of my daily diet, specially due to my mother’s cooking skills and her Italian background. Now, adding to those 10 stories mentioned, I found there’s one more… Food is a great source of pleasure and many of us are aware that we are living in a time of our lives when losses of all sorts pile up and it’s sooo nice to have some pleasure, after all. Though challenge! 🙁
I have just gotten back from vacation and this will certainly help me get back on track. Loved the advice. Hugs!
Love your videos. Here’s some food for thought. I’ve always avoided formal exercising…saying I was allergic to it. I thought I didn’t enjoy it. I used gardening and walking as my exercise throughout my life. As I aged, I did slow down and my body shape changed. Along came the muffin top and jiggly fat, parts started to droop, etc. I’m 65 years old and weigh more now than I have in the past. I’m a size 4-6, my body is firm, I am solid muscle now. I have more energy, my resting heart rate is in the mid fifties and I have energy to burn. My overall fitness level is that of a female in her 40’s. My massage therapist told me that I had taken 20 years off my body. I eat about 2000 calories per day and enjoy every bite. The lesson I learned, inspired by my much younger daughters, is to exercise….vigorously. It isn’t ALL about food. We have been misled by placing emphasis on what we eat as opposed to overall health and fitness.
As a doctor, I know some people have real medical illness that make them overweighted, and need to seek professional help, but I agree with you, we are frequently making excuses not change our life styles, I don’t have a weight problem, because I am careful with my diet, but I’m aware of another issues I have to improve. Thank you for been like a good sister to me. English is not my native lenguage, Sorry for the mistakes I’ve made.
having health issue has really pressed me to eat with nutritional value as my prime goal. thanks for a really good video. ~k
Hi Margaret, nice chat. I have probbly been all of the things you talked about, at some time in my life.
But now I do try to eat properly, l have red capsicums cut up in the fridge yum, your suggestion. I walk my little 🐕 each day, I’m 62. Thank you Margaret. Maureen NZ x
Love your hair color!
Hello, you have such a soothing voice and lovely laugh. Listening to you, I feel like I can handle everything 😁
Hi MargaretI start my day with a cup of tea ,How do I get you on my email every day.i am watching on utube but it’s a day late.love listening to your site..
Thanks so much June!
THANK YOU MARGARET! NICE VIDEO.
I really enjoy listing to you l have problems with weight l have no will power
Thank you Margaret , you are so postive❤️ I love listening to you