As we get older, it feels harder to do many of the tasks we used to do.
Losing weight is arguably one of the most difficult feats to achieve as we age, especially once we hit our sixth decade.
That said, there are some proven methods that can help people over 60 lose that stubborn extra weight!
The science of weight loss
In any discussion of weight loss, it’s always important to discuss an important key concept: calories in versus calories out.
It’s critical that everyone understands the underlying physical principle behind weight loss: calories in should be less than calories out. If this requirement is not met, a person will not lose weight, plain and simple.
Unfortunately, for people in their 60s, metabolism slows down. This means that the “calories out” portion is usually much less than when they were younger.
However, with a calorie in, calories out (CICO) approach, there are many different ways a person can lose weight.
For example, you may choose to follow a specific healthy diet where you eliminate a particular food group. Alternatively, you may decide to really ramp up your workout output.
In the next section of the article, we’ll discuss seven of the best-kept weight loss secrets for people over the age of 60.
How To Lose Weight After 60
1. Increase Physical Activity
Getting more exercise is always a good idea, regardless of your age. For those trying to lose weight, every extra move goes a long way. Now it is important to note that ‘physical activity’ is different from exercise.
Physical activity is any unstructured movement that a person achieves over the course of a day. This could be gardening, running errands, or even something as simple as walking to get the mail.
Increasing your daily physical activity will significantly increase your overall energy expenditure over time. Check out these joint-friendly exercises.
2. Try HIIT
The name high-intensity interval training may scare some people, but it doesn’t have to!
HIIT training can be done by anyone, provided it is effectively adapted to a person’s skill level. This type of interval training burns tons of calories during an exercise session, allowing the person to achieve a larger calorie deficit.
3. Find training partners or groups
One of the best ways to increase your physical activity is with a group of like-minded people.
Finding a person or group of people to answer to will make it easier for you to stick to your weight-loss routine and get closer to your goal!
4. Perform Explosive Exercise
There is nothing wrong with slow and steady movements. In fact, you’ll definitely want to include regular, controlled-paced exercise in your workout plan.
However, a day or two a week of doing some explosive exercise can go a long way in helping you lose weight. Explosive (AKA strength) exercises come in many different shapes and sizes.
You can even incorporate strength training into some core exercises. If you’re not sure how to start a strength training program, talk to a trainer at your gym!
5. Focus on the positives
When trying to lose weight, you will likely experience some frustration. This is not uncommon, losing weight is difficult!
But if you start to feel frustrated or think you’ll never lose the extra weight, try focusing on all the positives of your training journey. When you exercise and eat right, you do great things for your body.
If you stick to the program, the weight loss will come (perhaps slower than you’d like sometimes). But if you give up on your goals and start eating chips and ice cream again, you won’t be able to lose weight.
6. Find an exercise you enjoy
Of course, there are some exercises that burn more calories than others. But if you don’t like a certain exercise, you’ll never stick with it. In turn, if you don’t stick to an exercise program, you will never reach your weight loss goals.
For this reason, it is critical that you find a form of exercise that you really enjoy. This could be cycling, aerobics, jogging, skipping rope, core training, circuit training or yoga. Whatever interests you, stick with it and watch that weight start to come off little by little!
7. Document your progress
One of the biggest reasons people stop exercising or doing other healthy activities is because they feel like they’re not seeing any progress. For this reason, it’s best to keep track of your most important milestones.
This can be done via a computer spreadsheet, an app like a pedometer or even the old-fashioned pen-and-paper method! Whichever way you choose, make sure you have a way to track progress over time.
Conclusion about losing weight after 60
Losing weight is difficult, especially if you are in your 60s. Try out some of the 7 tips above and see if they help you on your weight loss journey!
This post 7 Best-Kept Secrets To Losing Weight After 60, Science Says was original published at “https://www.fitwirr.com/weight-loss/losing-weight-after-60/”