Losing weight and dieting – these are two topics that run through our whole life. But let’s face it – the older we get, the harder it is to shed 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 wondered “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? So read on and find out here how you can stay in great shape as you age!
Why is it so difficult to lose weight in old age?
It’s no longer a secret that people get fat. According to a survey, about 75% of men and 57% of women are overweight in old age. Although women can lose weight from the age of 60, unfortunately it is no longer as simple and quick as it used to be. Below we have listed the most important reasons why losing weight in old age is so difficult.
One of the main reasons why losing weight as you age is so difficult is the slowing down of your metabolism. Metabolism is the engine of our body and supplies the cells of the body with the necessary vitamins, substances and enzymes. Energy consumption is also strongly influenced by this. From the age of 40, the metabolism decreases by about 15% per year and the main reason for this is hormones. In particular, lower estrogen levels in women can slow metabolism in old age.
Lower basal metabolic rate
The basal metabolic rate is what our body consumes when we are completely rested and without any activity. Since muscle mass decreases with age and metabolism slows down, the basal metabolic rate also decreases. While young women need about 2000 calories per day, from age 60 onwards calorie consumption is 1600 to 1700 calories depending on activity level. So, if you continue to eat as before, you are guaranteed to gain weight. Food and the associated caloric needs play a decisive role, especially for women over 60 who wish to lose weight or maintain their weight.
How can women lose weight after 60?
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. Although losing weight is not as easy as before, it is still possible. Not only will you look more beautiful and younger, but you can also relieve other ailments or prevent certain age-related diseases. And here are the best tips on how women can lose weight after 60!
Bodybuilding for women who want to lose weight over 60
As we age, we not only lose muscle mass, but also speed and strength. It may sound trite, but it’s just super effective: for women over 60 to lose weight, they absolutely must incorporate strength training into their routine. Remember, it’s never too late to start exercising. That doesn’t mean you have to lift heavy weights in the gym, though. Bodyweight exercises, Pilates or yoga are also ideal for staying in shape in old age. Regular sports activities boost your metabolism and also increase your daily calorie needs. Cardiovascular exercises, such as swimming or cycling, improve your cardiovascular health and, in addition, make you stronger and more agile. But whatever sport you choose, the important thing is that you enjoy it.
Increase your NEAT
The knee hurts, the back hurts – with age we often become lethargic and sedentary. So if you don’t exercise enough, you are guaranteed to put on a few pounds quickly. Bodybuilding is not an option for you for one reason or another? Have you ever heard of NEAT? It’s short for Non-Exercise Activity Thermgenesis, or calorie burning during non-exercise activities. Examples include cleaning, climbing stairs, shopping, gardening, moving from living room to kitchen, etc. Depending on our lifestyle, between 20-30% of our total calorie expenditure comes from NEAT. So if women want to lose weight after 60, they need to get as much physical activity as possible. Also, try to take at least 10,000 steps a day. So call your best friend and take a long, relaxing walk in the park.
With a high-protein diet, women over 60 can lose weight
Eating healthy is important at any age, and even more so for women in their 60s who want to lose weight. If you want to stay fit as you age, it’s best to eat a high-protein diet and cut back on carbs and sugar. Protein is the building block of our muscles and the better the muscle to fat ratio, the easier it will be to lose weight. Plus, high-protein foods are a great way to kickstart your metabolism. Excellent sources of protein include chicken, salmon, eggs, beans and legumes. Also, try to consume plenty of fresh fruits and vegetables. Most vegetables are very nutrient dense and low in calories, allowing you to eat more without gaining weight. In addition, regular consumption of fruits and vegetables can prevent various age-related diseases.
Don’t do crash diets
There are many crash and mono diets on the internet that promise rapid weight loss in the shortest possible time. We all know these are unhealthy and you don’t lose fat, just excrete water. But especially women who want to lose weight from the age of 60 should refrain from this, because such a weight loss strategy can quickly backfire. If the caloric deficit is too great, the body goes into so-called “hunger” mode to save energy and the JoJo effect is directly pre-programmed. So if you want to stay fit as you age and lose weight the healthy way, it’s important to make sure you’re eating enough calories.