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Age over 60, Powerful tips to be healthy and lose weight

lose weight over 60

To lose weight after 60 can be hard, but there are a few tips to make your exercise and diet easier. No matter how old you’re, healthy eating and drinking are usually a crucial basis for the body’s energy supply. counting on the phase of life and age, however, the body demands different amounts and kinds of energy and healthy food to eat. 

Tip #1: Lose Weight Over 60: Eat More Protein

It’s no secret as you age, your metabolism declines, which helps contribute to weight gain when you eat starchy carbohydrates and lots of sugar. This is also a gateway to adult type-2 diabetes and cardiovascular issues. 

lose weight over 60

You can keep your metabolism active by eating more protein.

Tip #2: Lose Weight Over 60: Stretch More

lose weight over 60 | nutrition in older adults

Getting moving can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain also as your weight. Regular exercise is additionally good for your mind, mood, and memory.

Participating in regular physical activity will help you:

  • maintain your muscle mass
  • increase your bone density
  • improve your balance, posture, and flexibility
  • have better control of chronic disease symptoms
  • decrease pain and depression
  • prevent falls, improve your balance

Tip #3: Cut calories, not carbs

Making a calorie shortfall is significant for getting in shape. There is a continuous pattern of slicing calories to shed kilos. Make an effort not to get bulldozed. Holding your calorie consumption under tight restraints is significant, yet so is taking the perfect proportion of carbs. 
Very much like protein carbs are significant for our body, they are the wellsprings of energy and fiber.

Tip #4: Increase fiber consumption

  • Increase fiber consumption:
    • an increased fiber intake is significantly linked to reductions in visceral fat.
  • Eat a healthy diet.
    • Focus on plant-based foods, such as fruits, vegetables, and whole grains, and choose lean sources of protein and low-fat dairy products

Beans are such a nutrient-powerhouse that health experts recommend that you eat at least three cups of legumes (beans, lentils, peas) a week.

    • Beans are rich in soluble fiber, which can help lower your triglycerides and cholesterol
    • Beans, a good source of plant-rooted protein, are 21-25 percent protein by weight, which is significantly higher than most other plant sources of protein
    • Beans have been associated with a lower body mass index (BMI) and a lower waist circumference, likely due to their fiber and protein content,
    • Beans are digested slowly over a longer period of time and help prevent blood sugar spikes.
    • Beans are the cheapest form of protein available
    • Beans can be used in easy snacks (roasted chickpeas), tasty appetizers (hummus), delicious side dishes (bean and veggie salad)
    • Anemia causes extreme fatigue; help avoid this by including beans in your diet as often as possible

Tip #5: Drink more water

  • Every person needs at least two liters per day.
  • Hydration Calculator (HC) level based on your information, season, and activity level.

  • You can use this water calculator (HC) to approximate the amount of water you need to consume in relation to the amount of time you will exercise and your body weight. Try our Hydratation Calculator

  • Please remember that the basis of a balanced diet is a sufficient supply of low-calorie liquid

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