As we reach old age, losing weight becomes more difficult. However, a healthy lifestyle and good BMI (body mass index) is an important goal no matter your age. Even though you won’t burn calories the same way you did when you were younger, it’s still possible to achieve weight loss while aging.
While your life may get easier in other ways as you get older, it’s difficult to stay on top of your health. You’re more comfortable in your own skin, more financially comfortable, and more settled than you were decades ago. But exercise, healthy eating, and weight loss don’t get easier with aging.
However, with the right attitude and goals, you can lose weight whether you’re over 30, 40, or 60.
Improve Muscle Mass
As you get older, you lose muscle mass. You can reduce this by working on strength training, including lifting lighter weights, using weight machines at the gym, and incorporating activities like yoga or Pilates into your exercise routine. Keeping a healthy percentage of muscle mass will enable you to burn more calories and lose weight despite aging.
Drink Enough Water
This may have been hammered into your head plenty of times. The “eight glasses of water” adage isn’t so simple, as it depends on your weight and gender, but 64oz of liquid is a good goal. Your water doesn’t all have to come from drinking, you can eat water-rich vegetables and fruit as well. A key metric is your urine: if it’s pale yellow, you’re doing a good job. If it’s looking a little fluorescent, up your water intake.
Increase Your Protein Intake
An essential part of building muscle mass and losing weight as you age is eating enough protein. A good rule is eating about one gram of protein for every kilogram of your body weight. If you weight 70kg (154lbs), you should eat 70g of protein daily, which can be found in many foods, including meats, beans, eggs, dairy, nuts, fish, and even some vegetables.
You can lose weight as you age, but it might not be possible at the same pace as you could 40 years ago. Set reasonable expectations and realize that you may not be able to push yourself as much during workouts because you’re not as strong as you used to be. Focus on promoting a healthy lifestyle with a protein-rich and balanced diet alongside a reasonable exercise plan, and aging won’t stop you from losing weight, even if it’s not as fast as you may expect.
There are additional challenges associated with older age, but you can accomplish your weight loss goals with the right exercise and diet plan. Get in touch with the Diet Doc team today to speak to a weight loss doctor and get a customized weight loss plan tailored to your age and weight loss goals.