How to Lose Weight Effectively as You Get Older

As you grow older, life can get easier and more understandable, you are less likely to worry about what others think, and you are more confident about yourself and how you look. Unfortunately, not every area of older age is as easy, such as trying to lose weight. As you get older, your metabolism starts to slow down, so you are more likely to gain weight. Because this is a gradual process, you might not realize until you have gained a few pounds. It is as good a time as any to start trying to lose that weight, and here are some tips to help you.
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Think About Fat Loss Instead of Weight Loss

If you are thinking about losing weight, you probably dusted down your scales and looked at your weight. While this can be a good indication when you are younger, as you get older, there are other things that can cause weight to fluctuate. For example, your muscle mass, bone density, and organ tissue can start to decrease, leading to weight loss or fluctuation. To get a better idea of your fat levels, you need to use another tool such as calipers, an electrical impedance device, or just a tape measure. It is generally thought that your waist size should be half that of your height. It means if you are five feet and nine inches, or 69 inches, then your waist should be no larger than 34.5 inches. It is only meant to be a guide, and you might store fat internally that you won’t see.

Drink Plenty of Water

It is advice that applies to everyone regardless of their age, but as you get older, this is especially important. The contradiction is that many older people start to limit their intake of water because they have prostate or bladder issues. Regardless, it is vital for your general health and your metabolism if you can drink water regularly throughout the day. As you age, your hypothalamus starts to get desensitized to the feelings of hunger and thirst. It can lead to your body misinterpreting thirst for hunger, causing you to eat more. To help regulate your metabolism and remain hydrated, try setting the alarm on your phone to remind you to keep drinking.

Add Strength Training to Your Routine

It is a sad fact that your body starts to lose muscle mass as you get older. For example, when you are 50 years old, you will have on average, 20 percent less muscle than you had when you were 20 years old. To try and combat this, you should start to add some weight training to your exercise routine. It doesn’t have to be heavy weights, just enough to keep your muscle mass from dropping any further. In fact, if you can reverse this muscle loss, you can also speed up your metabolism. A higher metabolism will mean you can start to burn off that fat you have stored a lot easier.

Go for Shorter High-Intensity Workouts

It used to be thought that you needed to put the hours in at the gym to effectively lose weight. Now, however, there is research and articles such as hiit for endurance that shows you only need to do a few minutes of high-intensity exercise to help you lose weight for longer.

Up Your Protein Intake

There have been a few studies that have found a link between increased protein and muscle growth in older people. It seems that the more protein you can get, the better your body will be at building muscle mass. The best amount to have is around 30 grams at each meal, but, if you are craving carbohydrates, then you should increase that a little. As people get older, their diets can also start to change from a high protein diet to one high in carbohydrates and fat. It is this change which can cause the issues with muscle mass.

Take Your Time and be Patient

Although it is perfectly possible to reach your ideal weight when you are 60 years old, it might take a little longer than when you were twenty. You might not be able to push yourself as hard during your workouts, or you may find that injuries take more time out of your exercise than when you were younger. You need to allow for this and try not to get frustrated by it. There are many ways that you can get fit and lose weight; you just might need to adjust what you are doing to meet your limitations. For example, you might not have done much swimming when you were younger, but it can be an effective way to burn calories. If you cannot do a big gym session anymore, consider going swimming instead.

Increase Your Flexibility

Aches and pains can cause you to move less and get stiffer as you get older. While this might not cause much of an issue in everyday life, it can limit your ability to exercise. To try and get back to fitness, learn some simple stretching exercises that you can do before you exercise. You can even take up yoga to increase your flexibility and increase your stamina. You might find that the increased flexibility will also allow you to be more active in the gym or when out walking.

Get Motivated

It can be easy to fall into the mindset where you accept it as fact that you will gain weight as you get older. The truth is that while it can get harder to lose weight, it is still possible. Try to join a group of people that are determined to get fit and lose weight. You will then be able to give yourselves the motivation to keep going and make some new friends as well.

Just because you are getting older, there is no reason why you cannot still stay healthy and keep fit. It will make you feel and look better and maintain your mental health. 

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