Losing weight after turning 60 isn’t like losing weight when you were in your 30s. It is much harder than it used to be, but it is still possible with a lot of hard work. In fact, think about what it used to feel like when trying to lose weight in your early adulthood. It was probably very hard back then, so you should be able to do it right now too. Read on to learn how you can go about losing weight as an older adult.
Consult Your Doctor
You should always talk to your doctor before you consider losing weight. Not many people know that Medicare covers consultation with doctors about overweight issues. In 2013, only 50,000 of the nation’s 13 million overweight older adults took advantage of this. You should join them to schedule a session today.
Start light with a simple walk. Walking at a moderate pace at least an hour every day can help build up your stamina to prepare you to lose weight. Once you start to feel better about walking, regular exercise can be very helpful. There are classes all over which specialize in training older adults. These fitness classes for older adults are able to not only provide structure in exercise, but also companionship with others who are in the same boat. This is very important for those who are nervous about going to a gym to work out.
Choose Healthy Foods
A part of losing weight is about gaining muscle for strength and balance. But you will need the energy to do so to work out. Reducing foods that contain high amounts of fats while increasing the amount of protein is a way to eat healthily. You can also improve your diet by including a variety of fruits, vegetables, whole grains, and lean meats into your everyday meals.
Control Your Portions
To start losing weight through dieting, you will need to learn how to portion control. For each decade of your life, you need 100 fewer calories than the one before. Chances are if you did not know that, you may have been eating in a way that isn’t healthy for your lifestyle. You can reduce your portions by using smaller plates that make it seem as if you have a full plate of food even if it is lesser than what you are used to.
Get Enough Sleep
Older adults often struggle to get the proper amount of sleep needed. But missing out on sleep is another bad habit that can harm your metabolism. Research by the International Journal of Obesity has shown that sleep deprivation leads to a greater likelihood of obesity in older adults.
Reduce Your Stress Levels
When you’re under a lot of stress, your body interprets it as you needing to conserve energy for the situation that you’re in. This response created by stress hormones like cortisol can negatively impact your metabolism and trigger your cravings for sweets. Some studies suggest that relaxation activities such as meditation can help metabolism.