Losing Weight After 60 Healthy Diet and Exercise Tips for Seniors
Losing Weight After 60 Healthy Diet and Exercise Tips for Seniors
We'll start with the good news: Losing weight after 60 is a realistic goal. And maintaining a healthy weight can help you live an active and engaged life as a senior. However, many older people have to adjust their prior weight-loss strategies to lose extra pounds safely. That's because what works for younger people when it comes to weight loss doesn't necessarily work for seniors.
But that doesn't mean you can't achieve your healthiest weight. You can lose weight as you get older by recognizing how your body changes with age and creating a safe, effective weight-loss plan.
For many seniors, that process starts with determining their ideal weight. And because body composition changes with age, you may find that your goal weight and health priorities shift as you grow older. That's just one reason why it's essential to work closely with your healthcare team if you think that you need to lose weight.
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This article will help you discover how to stay healthy while safely losing those extra pounds. So keep reading to learn more about how to create a sound plan for senior weight loss.
A note on weight loss: If you're a senior who is losing weight unintentionally and without any changes to your diet or lifestyle, it's important to bring this up with your doctor. For older people, unexplained weight loss can be the first sign of certain health problems.
Do I Need to Lose Weight? Why Weight Charts Can Be Misleading for Seniors
- Type 2 diabetes
- Cardiovascular disease
- Some kinds of cancer
- Hypertension
- Osteoarthritis
However, determining the ideal body weight for elderly people is more complicated than merely consulting weight charts. So if you're wondering what you should weigh, your first step should be an open conversation with your doctor. That's because, for a senior, weight-loss goals must take several important factors into account, including overall health.
Some of the standard methods for determining an ideal weight change as we age. You may already be familiar with the concept of body mass index or BMI. (You can determine your BMI with an online calculator.) Your BMI reflects your weight-to-height ratio.
The standard ranges for BMI are:
- Underweight: BMI that is less than 18.5
- Normal weight: BMI between 18.5 and 24.9
- Overweight: BMI between 25 and 29.9
- Obese: BMI over 30
- Heart disease
- Stroke
- Diabetes
- Insulin resistance
- Alzheimer's disease
Why Is Losing Weight Over 60 More Difficult? How Your Body Changes With Age
- Medications: Seniors are more likely to be taking medications that can contribute to weight gain and make it harder to lose weight. But the effects are often hard to predict. For example, some people find that the antidepressant Wellbutrin can help with weight loss, but others find that they gain weight while taking it. If you're concerned about a medication's impact on your weight, be sure to talk to your doctor.
- Gastrointestinal changes: Some seniors avoid fresh fruits and vegetables because they don't want to upset their stomachs. If you're experiencing digestive issues that interfere with a healthy diet, your doctor can help.
- Certain medical conditions: Some health issues that are common in seniors can slow weight loss. For example, when your thyroid doesn't produce enough thyroid hormone, your metabolism can slow down. You can lose weight with an underactive thyroid by working with your doctor to restore your thyroid hormone levels.
How Can I Improve My Metabolism? Outsmarting the Aging Process
1. Take up strength training.
2. Add more movement to your everyday life.
3. Eat plenty of protein.
4. Consume enough calories.
5. Get enough sleep.
6. Reduce your stress levels.
What's the Best Diet for Seniors? Tips for Safe Weight Loss
1. Work with your doctor to determine a caloric-needs formula that works for you.
2. Choose natural foods.
3. Eat plenty of fruits and vegetables.
4. Eat breakfast.
5. Watch your portion sizes.
6. Don't be afraid of healthy fats.
- Some plant-based oils, such as extra virgin olive oil
- Avocados
- Nuts
- Chia seeds
- Ground flax
- Egg yolks
- Some kinds of fish, such as salmon
7. Drink lots of water.
8. Pay attention to your hunger cues.
9. Write it down.
10. Get enough vitamins and minerals.
How Can I Stick to My Weight-Loss Plan? Strategies for Success
1. Work with your healthcare providers.
2. Ask for support from friends and family.
3. Don't expect perfection.
4. Break down your goals.
- Claims of unrealistic results: If something sounds too good to be true, it often is. Beware of diet programs that promise substantial weight loss with minimal effort. (Even if quick weight loss is possible on a certain plan, always keep in mind that the best weight loss for seniors is slow and sustainable.)
- Vague science: It's easy to say that a specific gimmick or diet will lead to lost pounds. A legitimate program will also be able to provide scientific, peer-reviewed proof, including information on things like:
- How many people finish the program
- How much weight they lose, on average
- What the possible side effects are
- Unreliable sources: If you hear about a new study or product that sounds promising, be sure to check where the information originated. In general, you want to make sure the information comes from an independent, impartial source that isn't trying to promote or sell something.