Losing Weight After 60: Who Says It's Impossible?

Source: Everyday Health

But, let me tell you that it is possible to lose weight even after you are 60, there are still plenty of steps you can take to make it happen.

So what are you waiting for? If you are ready to lose weight then keep reading to learn more. 

Weight Loss Over 60 is Possible! Here are 7 ways to get started

In your 60s, despite the fact that there are many factors that combine can make weight loss more difficult, there are still multiple steps you can take to make your weight loss journey possible and more fun.

As Dr. Kellyann puts it “So if you’re thinking that it’s too late for your transformation, think again! I don’t care if you’re in your 40s, 50s, or 60s—or even older. You can lose weight, feel younger, and dramatically reduce your risk of diseases of aging. And it all starts with those two little words: I can.”

On that note here are 7 steps for you to get started:

1. Keep Exercising

When we talk about weight loss, exercise always comes first as it can be a continuously effective way to lose weight. As you age, your body may not burn calories as easily. You can still lose weight by working out more to burn more calories.

Source: iStock

Also, you don’t have to worry about taking up strenuous workouts or pushing your body too far. According to reports, seniors can live a healthy lifestyle with just 150 minutes of physical activity each week. 

So you can focus solely on senior-specific exercising, such as swimming and biking that can be fun as well as effective ways to burn calories. You can also go for power walking which can be a viable path to keeping off weight. 

As a bonus point, regular exercise can help you reduce the risk of heart disease, diabetes, arthritis, cancer, dementia, and other chronic conditions.

2. Eat Smaller Meals More Often

Another tried and proven method of losing weight after 60 is consuming fewer calories. You may have to make a food list to lose weight and adjust your expectations of what a healthy meal plan looks like after 60. 

Source: Freepik

You also have to get used to the idea that your body does not need as much food as it did when you were younger. 

One strategy for eating less food but avoiding hunger is to mix up how and when you eat. You can make a plan for eating smaller meals throughout the day, instead of a large lunch and dinner meal. 

This will keep your body feeling satisfied and full all day while still cutting back on how many calories you are consuming.  

3. Be Hydrated 

Moving forward in the list of steps for losing weight after 60, staying hydrated and drinking plenty of water can play a major role than you might think in losing weight. 

Source: iStock

According to Johns Hopkins research, drinking water and staying hydrated can actually stimulate your metabolism, helping you to burn more calories and lose weight more easily. 

If you drink water regularly and with meals can also help trick your body into feeling full by taking up some of the space that food might otherwise have. 

Our brains can often misperceive a feeling of thirst or dehydration as hunger. That is why keeping hydrated can help you not to feel hungry as often as you would otherwise.

4. Cut Carbs and Extra Sugars

We often think that just counting calories goes into weight loss but there is a lot more than that. As a 60-year-old, you also need to eat nutritious food that is better for you. 

Source: Diet Doctor

It is important to keep in mind that when you get older, your body needs fewer calories but more nutrients. This makes eating junk foods that are high in sugar and sodium some of the worst things

The calories that pack a big hit but offer no nutrients make weight loss incredibly difficult for you. Limiting your sugar and carbs and sticking with healthier foods like fruits and vegetables can have a big impact on your overall weight loss efforts. 

Also, keep in mind to check with your doctor when making any major changes to your diet. By doing this, you can help to avoid any unintended consequences or misunderstandings of where you are getting your nutrients.

5. Manage Stress and Sleep Schedule

Stress can be a leading factor as well that can hurt your ability to lose weight. Not only can stress on its own cause weight gain but how you deal with it can also play a role as well. Stress is a genuine issue that can lead to faster weight gain. 

Source: Sleep Foundation

On the other hand, sleeping well is also an important factor and typically goes hand in hand with stress. If you get a good night's sleep regularly then it not only promotes weight loss but also keeps you more healthy overall. 

And, when you don't get enough sleep, your body produces more of the stress hormone cortisol, which can lead to weight gain. So, aim for 7-8 hours of sleep per night.

If you are experiencing stress or any sleeping issues, you should look into steps you can take to alleviate what is causing those issues in your life. 

Further, your doctor can suggest and ‌identify changes that suit your health needs.

6. Eat Plenty of Protein 

Protein helps to build and maintain muscle mass, which is important for weight loss and overall health. As a 60-year-old, sources of protein include lean meats, poultry, fish, beans, lentils, tofu, and nuts.

Source: Awesome Supplements

To eat plenty of protein, try to include a source of protein at every meal and snack. For example, you could have eggs for breakfast, yogurt with berries and nuts for a snack, grilled chicken for lunch, and salmon with roasted vegetables for dinner. 

Additionally, you can also add protein bars for weight loss. 

Yes, when added to a calorie-restricted diet and paired with regular exercise, protein bars can help you in fat reduction. 

Protein bars are an important help in the weight reduction process because of their high protein content, which can increase satiety, maintain lean muscle mass, and boost fat burning.

7. Be Patient

As we age, many of us become less active which makes it harder to maintain a healthy weight. 

Even though it may take longer than expected to see changes if you are adopting a healthy diet and lifestyle habits, that does not mean it is not worth the effort.   

Source: N Z Herald

So, ladies, remember to focus on the healthy behaviors you're adopting and be patient with yourself. It may take some time to reach your goals, but it will be worth it in the end.

If you stick to a healthy diet and exercise plan, you will eventually reach your weight loss goals, regardless of your age. So don't give up! It is possible to lose weight after 60, and it's worth it for your health and well-being.