Losing weight and dieting – these are two themes that run through our entire lives. But let’s face it – the older we get, the harder it becomes to get rid of those last few kilos. In our 20s and 30s, we could eat absolutely anything we wanted. And now we gain weight just by looking at chocolate. Does that sound familiar? Maintaining a healthy weight is always important, but have you ever wondered “How can women lose weight over 60?” The good news is that it’s never too late to reach your dream weight the healthy way. Ready to do something good for yourself? Then read on to learn how to stay in top shape as you age!
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Why is losing weight in old age so hard?
It is no longer a secret that people are getting fatter and fatter. According to a survey, about 75% of men and 57% of women are overweight in old age. Although women over 60 can lose weight, it is not as easy and fast as it used to be. Below we have listed the most important reasons why losing weight in old age is so difficult.
Slow metabolism is one of the main reasons why losing weight in old age is so hard. Metabolism is the engine of our body and provides the body cells with the necessary vitamins, substances and enzymes. Energy consumption is also significantly influenced by it. From the age of 40, 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 metabolism as we age.
Lower basal metabolic rate
The basal metabolic rate is what our body uses when we are completely at rest and not doing anything. As muscle mass decreases and metabolism slows with age, the basal metabolic rate also decreases. While younger women need around 2000 calories a day, the calorie consumption from the age of 60 is around 1600-1700 calories depending on the activity level. So if you keep eating the way you used to, you are guaranteed to gain weight. Especially for women over 60 who want to lose or maintain their weight, nutrition and the associated calorie requirements play a crucial role.
How can women over 60 lose weight?
Can women lose weight from 60? As long as you follow a few important tips and have the right attitude, the answer is a resounding “yes”. Weight loss would not be as easy as it used to be, but it is still absolutely possible. Not only will you look more beautiful and younger, but you can also alleviate other ailments 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 from 60 onwards.
As we age, we lose not only muscle mass, but also speed and strength. It sounds trite, but it’s just super effective: in order for women over 60 to lose weight, be sure to incorporate strength training into your routine. Remember: it’s never too late to start exercising. However, that doesn’t mean you have to lift heavy weights at the gym. Self-weight exercises, Pilates or yoga are also great for staying fit as you age. Regular exercise boosts your metabolism and also increases your daily calorie needs. Endurance training, such as swimming or cycling, improves your cardiovascular health and, as a plus, makes you stronger and more agile. But no matter which sport you choose, the important thing is that you enjoy it.
Increase your NEAT
Your knee hurts, your back aches – as we age, we often become sluggish and sedentary. So if you’re not moving enough, you’re guaranteed to gain a few pounds quickly. Strength training is out of the question for you for one reason or another? Have you ever heard of NEAT? It is the abbreviation for “Non-Exercise Activity Thermgenesis”, or in German – calorie burning during non-exercise activities. Examples include cleaning, climbing stairs, shopping, gardening, walking from the living room to the kitchen, etc. Depending on lifestyle, between 20 and 30 percent of our total calorie turnover comes from NEAT. So if women 60 and older want to lose weight, they should get as much physical activity as possible. Also try to get at least 10,000 steps a day. So call up your best friend and take a long, relaxing walk to the park.
A high-protein diet can help women over 60 lose weight
A healthy diet is important at any age, and for women in their 60s who want to lose weight – even more important. If you want to stay in shape as you age, it’s best to focus on a high-protein diet and reduce carbohydrates and sugar. Proteins are the building blocks of our muscles and the better the muscle-to-fat ratio, the easier weight loss will work out. In addition, protein-rich foods are a great way to rev up your metabolism. Excellent sources of protein include chicken, salmon, eggs, and beans and legumes. Also try to consume plenty of fresh fruits and vegetables. Most vegetables are high in nutrients and lower in calorie density, so you can eat more of them without gaining weight. In addition, regular consumption of fruits and vegetables can prevent various age-related diseases.
Do not 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 eliminate water. But especially women who want to lose weight from 60 should keep their hands off, 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 directly pre-programmed. So if you want to stay fit in old age and lose weight in a healthy way, you should definitely make sure that you eat enough calories.