Can you lose weight at 60?
Losing weight at age 60 is generally more difficult than at age 20. The body changes, and so does the metabolism. However, it is quite possible to resume good habits and lose the extra pounds. The most important thing is to adapt physical activity to the state of health of the body.
How does the metabolism work after the age of 60?
The body does not function the same way as we age. By age 60, the majority of people experience both muscle loss and bone loss . However, muscle mass influences metabolism and the more balanced it is, the easier it is to lose weight . From the age of 60 and when people retire, sedentarization accentuates this phenomenon. As a result, calories are stored as fat if the diet remains the same.
The change in metabolism is especially true for women. Indeed, they already naturally have a higher fat mass than men . From the age of 50, menopause leads to a drop in estrogen which further accelerates muscle loss, promotes weight gain and leads to a change in morphology . This phenomenon is accentuated when the menopause is coupled with an unchanged diet and a sedentary lifestyle.
Adapting your diet to lose weight at 60
Losing weight at 60 is not impossible. But, this must be done gradually so as not to disturb the body and put its health in danger. Consult a doctor before embarking on a diet.
From the age of 50, it is advisable to increase protein intake to limit muscle loss with age. Choose eggs, white meat, legumes such as soybeans, chickpeas and dried lentils, or certain nuts such as walnuts and hazelnuts. To limit bone loss , which also has an impact on basal metabolism, also increase your vitamin D intake by consuming more fatty fish.
To lose weight at 60, limit your calorie intake , especially if your physical activity becomes weaker. When physical activity is less than 30 minutes per day, intake should be limited to 1800 calories for a woman and 2200 calories for a man. Do not hesitate to consult a nutritionist if you want to lose weight at 60 .
Exercising to lose weight at 60
With bone loss and other minor joint health issues that can appear, it becomes more difficult to exercise to lose weight at age 60. But that does not mean that all physical activity is impossible. It’s just about being more careful not to hurt yourself.
Try to do the majority of your trips on foot and practice brisk walking if you can. There is nothing better to activate the cardiovascular system and burn calories. The older you get, the more you have to adapt your sports activities and gradually lower the intensity.
You can definitely call on a sports coach if you want to continue practicing activities in a gym. These can involve people of all ages. For example, they can offer you gentle gymnastics to maintain the body.
In any case, avoid a sedentary lifestyle as much as possible and have an active life if you want to keep in shape for a very long time.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.