How to Stay in Shape Over 60

The idea of losing weight at 60 years can seem far-fetched, especially if you struggle with aching joints and have trouble engaging in intense physical activity. However, the food news is that you can still lose weight by making important changes in your diet and lifestyle.

Simply put, there is no age at which you stop losing weight; rather, will and determination is what you need to keep yourself active and fit. In this post, we share top tips on how people over 60 can lose weight.

Do Strength Training

Lifting weights is often associated with building lean or mass muscle for younger, more able individuals. However, this cannot be far from the truth. Engaging in strength training by lifting light weights can not only help retain and build muscle, but also improve bone density and body strength. As you age, you tend to lose muscle, making you weaker. Strength training puts a stop to the amount of muscles you lose so that you are strong even at older age.

Drink Plenty of Water

Keeping yourself hydrated is an important tip for losing weight irrespective of how old you are. Many a time, your food cravings are actually thirst in disguise. Drinking plenty of water will enable you to stay clear of processed and sugary snacks and foods. In fact, staying hydrated will keep you satiated and prevent drop in energy levels, allowing you to stay active for longer.

Change Your Eating Habits

The right diet is crucial to dropping excess pounds. Firstly, avoid skipping meals in the hopes of losing weight. This is problematic for several reasons, but the most concerning is the loss of muscles that will make you weaker. Be sure to eat 5-6 small meals throughout the day; in this way, you not only keep yourself energized for longer, but also rev up your metabolic rate to burn more calories.

More importantly, increase your intake of lean proteins from sources such as fish, grilled chicken, and cottage cheese. Consuming healthy fats will also be crucial for regulating cardiovascular health and lowering cholesterol levels. Make sure to eat consume plenty of fish and plant oils, in addition to almonds, walnuts, and flax seeds.

Take Proper Rest

If you do engage in any form of physical activity, be sure to take sufficient rest. Sleep is the best form of recovery our bodies need to replenish lost energy and restore fatigued muscle tissues and joints. Make sure you get as much as eight hours of sleep on a daily basis. The average human body over the age of 60 requires far more recovery and restoration.

There are also many other ways to recover your body. Take warm showers or treat yourself to a sensational full body massage to help relieve joint pain and sore muscles.

You are never too old to lose weight. By incorporating the aforementioned weight loss tips, you can be on your way to losing weight whilst keeping your body strong and healthy.

Sources

http://www.webmd.com/healthy-aging/features/dieting-tips-older-adults

http://www.prevention.com/weight-loss/lose-weight-after-60