Losing weight and dieting – these are two topics that run through our entire lives. But let's be honest - the older we get, the harder it becomes to lose those last few pounds. In our 20s and 30s we could eat absolutely anything we wanted. And now we gain weight just by looking at chocolate. Does this sound familiar to you too? Maintaining a healthy weight is always important, but have you ever asked yourself “How can women lose weight after 60?”. The good news is that it's never too late to reach your dream weight in a healthy way. Ready to do something good for yourself? Then read on and find out how you can stay in top shape as you age!
Why is losing weight so difficult as you get older?
It's no longer a secret that people are getting fatter. According to a survey, around 75% of men and 57% of women are overweight in old age. Although women over 60 can lose weight, unfortunately it is not as easy or quick as it used to be. Below we have the most important reasons why losing weight as you get older is so difficult.
Slow metabolism
Slow metabolism is one of the main reasons why losing weight is so difficult as you age.The metabolismis the engine of our body and supplies the body's cells with the necessary vitamins, substances and enzymes. Energy consumption is also significantly influenced by this. After the age of 40, your metabolism decreases by about 15 percent per year and the main reason for this is hormones. In particular, the drop in estrogen levels in women can slow down metabolism as we age.
Lower basal metabolic rate
The basal metabolic rate is what our body uses when it is completely at rest and without any activity. As muscle mass decreases with age and metabolism slows down, the basal metabolic rate also decreases. While younger women need around 2,000 calories a day, calorie consumption from 60 years of age is 1,600-1,700 calories depending on activity level. So if you continue to eat the way you used to, you are guaranteed to gain weight. Diet and the associated calorie requirements play a crucial role, especially for women over 60 who want to lose weight or maintain their weight.
Can women lose weight after 60? As long as you follow a few key tips and have the right mindset, the answer is a resounding “yes.” Losing weight wouldn't be as easy as it used to be, but it's still entirely possible. Not only will you look more beautiful and younger, but you can also alleviate other symptoms or prevent certain age-related diseases. And here are the best tips on how women over 60 can lose weight!
Strength training for women who want to lose weight after 60
As we age, we not only lose muscle mass, but also speed and strength. It may sound banal, but it's simply super effective: so that women over 60 can lose weight, they should definitely integrate strength training into their routine. Remember: It's never too late to start exercising. However, that doesn't mean you have to lift heavy weights in the gym. Bodyweight exercises, Pilates or yoga are also ideal for staying fit as you get older.Regular sports activitiesboost your metabolism and also increase your daily calorie requirements. Endurance training, such as swimming or cycling, improves your cardiovascular health and, as a bonus, makes you stronger and more flexible. But no matter which sport you choose, the important thing is that you have fun with it.
Increase your NEAT
The knee hurts, the back hurts - as we get older we often become lethargic and sedentary. So if you don't exercise enough, you're guaranteed to quickly gain a few pounds. Is strength training not an option for you for one reason or another? Have you ever heard of NEAT? It is the abbreviation for “Non-Exercise Activity Thermogenesis”, or in German – calorie burning during non-athletic activities. Examples of this include cleaning, climbing stairs, shopping, gardening, walking from the living room to the kitchen, etc. Depending on our lifestyle, between 20 and 30 percent of our total calorie turnover comes from NEAT. If women over 60 want to lose weight, they should do as much physical activity as possible. Also try to take at least 10,000 steps per day. So call your best friend and take a long, relaxing walk to the park.
Also read:Climbing stairs every day: The benefits for your fitness
Women over 60 can lose weight with a high-protein diet
A healthy diet is important at any age, and even more important for women in their 60s who want to lose weight. If you want to stay in shape as you get older, it's best to go for oneprotein-rich dietand reduce carbohydrates and sugar. Proteins are the building blocks of our muscles and the better the muscle-to-fat ratio, the easier it will be to lose weight. In addition, protein-rich foods are an excellent way to get your metabolism going again. Excellent sources of protein include chicken, salmon, eggs, beans and legumes. Also try to consume plenty of fresh fruits and vegetables. Most vegetables are high in nutrients and lower in calories, so you can eat more of them without gaining weight. In addition, regular consumption of fruits and vegetables can prevent various age-related diseases.
Don't go on crash diets
There are numerous crash and mono diets on the Internet that promise rapid weight loss in the shortest possible time. We all know that these are unhealthy and that you don't lose fat, but simply excrete water. But women in particular who want to lose weight after 60 should stay away from it, because such a weight loss strategy can quickly backfire. If the calorie deficit is too large, the body goes into so-called “starvation mode” to save energy and the yo-yo effect is immediately inevitable. So if you want to stay fit as you age and lose weight in a healthy way, you should definitely make sure that you eat enough calories.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
