When I turned 60, I noticed that my metabolism slowed down, and I am gaining weight faster than usual. However, I am not alone; my friends who are my age are also finding losing weight after 60 a struggle. So I decided to research on how to lose weight at age 60 and over.
This was hard to research. There is hardly anything about Losing weight at our age. There is tons of information about losing weight in your 20’s and 30’s when it is easy to lose weight.
What Can I Do to Lose Weight at Age 60 and Over?
In this article, you will discover why losing weight is harder as we age and also things we can do now to help lose that excess weight when we are 60 and over.
As you grow older, your metabolism gets more complicated, and it makes it harder for you to lose weight. You will notice that your body is no longer burning those calories as efficiently as it used to when you were younger.
Despite these changes in your body, you can still lose those extra pounds. Consider your age, strict diets, and complicated exercises are no longer recommended. Having said that, you can even lose weight by doing small, gradual changes in your lifestyle.
You can make changes in your environment that can help you lose weight without trying so hard.
Remember always that no matter what you read about on the internet or hear from your friends about different fad diets, losing weight comes down to one straightforward thing:
Burn more calories than you take in. It is simple math.
This is not something most of us want to hear. You mean I have to give up eating my favorite chocolate cake late at night?
Simple Changes to Help With Losing Weight after 60?
It’s always best to go back to basics.
Here are some simple things you can start doing today to help you lose the weight after the age of 60:
Instead of using your car to run errands, it is a good idea to walk if possible. If you need to use your car, try to park farther away, so you are forced to walk.
Weight loss plans for women over 60 should include more exercise, and walking is the easiest to get started. If you have a pair of sneakers, you can start today. Introduce short 10-15 minute walks; there’s no need to run or walk miles. Slow and steady and increase over time.
Team up with a friend if you like. Chatting as you walk passes the time faster. Before long, your walks are up to 30 minutes.
Did you know the ideal amount of steps for a 60-year-old every day is about 7,000? If you stay home, you might be lucky to reach 3,000. If you want to start losing weight after 50 and keep it going through 60, start walking now. I love walking and am motivated to hit my daily walking steps. I wear a Fitbit which doubles as my watch. You can buy a Fitbit or a Pedometer to help count your steps. I use the Fitbit Charge 3. These fit accessories all have 5-star reviews.
Use Smaller Plates
This may sound simple, but it’s effective. As adults, we don’t want to waste Food, so we tend to finish what is on our plates. However, the bigger your plate, the more food you can put on there. Using smaller plates will trick your mind into thinking that you already have more since your plate looks full.
Doing this is more natural rather than putting smaller portions of food on a big plate. Plus, you don’t have to feel guilty about leaving food on your plate since you ate a smaller portion. Within a year, you will lose those pounds without going through strict diet changes and exercise.
Many of us over the age of 60, were raised by parents who taught us to clean our plates at dinner. We were lectured about how our wasted food could help feed the starving children in Africa.
This was well-meaning. However, this caused substantial weight issues in many of us who were conditioned to clean our plates, not to waste food.
One of the things I have used is to say to myself: I am NOT the garbage disposal. It is OK to throw my food out.
Stay Away From Your TV
Letting go of the TVwill be hard for most people. With all the binge-worthy series here and there, all you want to do is relax in front of your TV and eat all the junk you can find in your house.
You can start setting a time to watch TV. You can only turn on your TV during the set time. Plus, you can only watch TV for a maximum of two hours a day. More importantly, when you watch TV, make sure that you commit not to eat anything. You can drink water, tea, or coffee but no alcohol.
Time to Use Your Sneakers More Often
Of course, wearing heels makes you look fabulous and sexy. However, they also stop you from walking more often. It already hurts walking in those high-heeled shoes when you were younger. Of course, it hurts more now that you are over the age of 60.
This time around, you can still be fashionable. But, if the occasion does not call for such high heels, wear your sneakers instead and move more comfortably.
Stay Away From “BOGO – Buy One Get One” Grocery Store Deals
Grocery stores know how to seduce you to buy more than what you need. Stay away from products that offer “BOGO – Buy One Get One ” promos. Chances are, you don’t need them, you feel like you will save more if you buy them.
It’s okay to indulge once in a while. However, you should only buy what is enough. It is better to buy one small pack of dark chocolate instead of buying “buy one get one” dark chocolate of a different brand.
A lot of people complain that they do not have enough money to spend on healthy food. However, if you check on their food choices and the amount of food they waste, you could see that the problem lies in making proper food choices.
Recheck your Clothes
One way to achieve the look that you want is by dressing up. You don’t have to break the bank to do this. Look for clothes that fit your body and do not confine yourself to t-shirts and pants alone.
Even when you are our age, 60 and above, you can still dress well and look fabulous. Furthermore, dressing up gives you more confidence. Plus, being able to fit in smaller clothing is a great motivation to stay in shape.
Say Goodbye to Snacks
It can be a struggle to ditch your favorite snack, especially if you are an emotional eater. Since it’s easier to avoid temptation than to resist it, it would be best if you lose all the snacks in your house and prevent any snacks from entering your home at any cost.
If you are craving sweets, eat some fruit, make some smoothies or toss a salad. Drinking lots of water can also help curb those sweet tooth cravings.
Another practical tip on how to lose weight at age 60 is to minimize dining out. Of course, dining out is one of the bonding moments you can have with your children and grandchildren. In case you need to eat out, bring a take-home container with you and bring home half of your meal to save it for later.
The best part is, you have food for another meal and get a day off cooking.
Try it and see the difference!
How Can I Boost my Metabolism at age 60 and Above?
When you reach the age of 60, you will feel the slow down of your metabolism. You’ll be surprised to discover that you have gained weight even when you think you have been eating the same for the past number of years.
Also, when you reach 60, you are more prone to insulin resistance due to your higher level of blood sugar. Therefore, it is only logical to reduce your harmful carbohydrate intake. By doing so, you also reduce your blood sugar, making it easier for you to maintain your ideal weight.
There’s no need to do any fad diets to achieve this. Be more mindful of what you eat. Make sure to eat more fruits and vegetables. Go natural.
What is the Average Weight for a 60-year-old?
There are a lot of factors to consider to get your ideal weight. In the U.S., the average weight for senior men aged 60 and above is 194.7 pounds and 152 pounds for women. Again, there are a lot of factors to consider to get your ideal weight, so it is best to consult your doctor.
What is a healthy BMI for an older adult?
As per guidelines, all adults must maintain a BMI between 18 and 25. However, for elders aged 65 and above, a few extra pounds may be considered adequate. For older seniors, being underweight is more of a concern. Given these points, it is still best to check with your doctor to determine your healthy BMI.
Why is it Difficult, Losing Weight after 60 Years Old?
Muscle mass affects weight loss. When you turn 30, you start to lose about 3 to 5 percent of your body mass every decade. When you reach the golden age of 60, imagine how much body mass you’ve lost over the years.
The less muscle you have, the slower your metabolism is as the muscle is metabolically active tissue. This also means you burn fewer calories compared to when you were younger.
Sure, losing weight at age 60 is not as easy as a walk in the park. Still, there are ways you can do to maintain a healthy weight. Besides, you want to lose weight to stay healthy and active, so you should not stop doing what makes you happy. Just keep in mind, be mindful, and choose what is healthy.
Our Losing Weight After 60 Challenge 2019
Who says a 60 year old woman can’t lose weight or a man for that matter? It all comes down to motivation. Join our informal challenge to see how much weight can you lose in 60 days. Set yourself a small target. Sixty days is just over eight weeks. A good goal would be 1lb a week or 8 lbs in total. If you think it’s going to be hard, set your target to 4-6lbs.
Do not think you can lose 20lbs in 5 days or anything as drastic as that. You would be starving yourself, and your metabolism would come to a screeching halt to store fat. The best diet for women over 60 is a slow and steady reduction in calorie intake, combined with an increase in activity. Remember to lose every 1lb; you need to use 3,500 calories. Eat less, burn more, twice as easy to achieve.
Do not jump on the scale every day. Once a week or every other week is best. Feel free to come back and report how you are doing. Exercising, dieting, eating, snacking, good and bad, we want to know it all, and it will help others to read your successes and failures.
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