No matter how young or old you are, carrying that extra weight can lead to many health problems. But for seniors, finding the best way to lose weight is a greater challenge as metabolism slows down in its natural process. For many reasons, older ones become less active and more sedentary. It also becomes a challenge for them to maintain a healthy nutritional balance.
By all means, you know that if a 20 year-old and a 60 year-old eat the same amount of meal and do the same exercise, they will not have the same amount of calories burned. The younger one will burn more. The body’s metabolism is based largely on how much lean muscle tissue it has. The percentage of muscle tissue decreases when women reach 25-30 years of age, and 30-35 for men.
Fitness Exercise for Seniors
Seniors need special fitness exercise. It helps promote both physical and mental well-being. And, at the same time helps prevent several health problems and promotes longer life. The methodology of losing weight is not much different before or after 60; it all comes down to good and healthy nutrition, exercise and enough rest.
Strength training helps maintain and increase lean muscle mass; without it you will start to gain body fat as you age even without increasing caloric intake. The standard calorie requirement chart reflects that older persons have less metabolically active tissues to maintain. A great way to fight weight problems when you’re over 50 is to get on strength training.
To lose weight at any age, you need to be in healthy limits of caloric intake; vigorous and lengthy exercise at least 30 minutes a day (50% – 80% maximum heart rate) will help burn calories that you take in. Your metabolism surely slows down with the aging process but, older people pick up weight because they drop off activities over the time while their eating habits stay the same or increase the more. The result is or course stored fat.
You can make a journal of what, when and why you are eating. How much and your attitude when you were eating at that time; were you bored, tired, hungry, etc.? You may not be eating much all the time but a big slice of cake which is 600 calories and potato chips would add up fast.
You can also do some weight training 2 to 3 times a week to increase muscle. Some types of cardio exercise 3 to 5 times a week. Make small changes such as steaming instead of frying, eating more fruits and veggies instead meat. These will make you healthy and feel stronger than your age without adding too much calories.
The best way to lose weight at 60 is to stay on the move and eat healthy as the years move on and make a pile or else the weight will increase and pile up in your body. Don’t hope for miracles; there is none.