Losing weight at age 60 is usually harder than at age 20. The body is changing and so is the metabolism. However, it is entirely possible to return to good habits and lose extra pounds. The most important thing is to adapt the physical activity to the body’s state of health.
How does metabolism work from the age of 60 and onward?
The body does not function in the same way as it ages. By the age of 60, the majority of people experience both muscle and bone loss. Muscle mass affects metabolism and the more balanced it is, the easier it is to lose weight. From the age of 60 onwards and when people retire, sedentary lifestyles accentuate this phenomenon. As a result, calories are stored in the form of fat if the diet remains the same.
The change in metabolism is especially true for women. They already naturally have a higher fat mass than men. From the age of 50 onwards, the menopause leads to a drop in estrogen, which 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.
Adjusting your diet to lose weight at age 60
Losing weight at age 60 is not impossible but it must be done gradually so as not to disrupt the body and endanger its health. Consult a doctor before going on a diet.
From the age of 50 onward, it is advisable to increase protein intake to limit muscle loss with age. Favour eggs, white meat, vegetables such as soy, chickpeas and dried lentils, or certain nuts such as walnuts and hazelnuts. To limit bone loss, which also has an impact on basic metabolism, also increase your vitamin D intake by eating more fatty fish.
To lose weight at age 60, limit your calorie intake, especially if your physical activity becomes weaker. When physical activity is less than 30 minutes a day, intake should be limited to 1800 calories for a woman and 2200 calories for a man. Don’t hesitate to consult a nutritionist if you want to lose weight at age 60.
Doing sport to lose weight at age 60
With bone loss and other minor health problems that can occur in the joints, it becomes more difficult to do sports to lose weight at 60 but that doesn’t mean that all physical activity is impossible. It’s just a matter of being more careful not to get injured.
Try to do most of your walking and speed walking if you can. There’s nothing better for activating the cardiovascular system and burning calories. The older you get, the more you need to adapt your sports activities and gradually lower the intensity.
You can call on a sports coach if you want to continue to practice activities in a gym. These can train 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 stay in shape for a very long time.
Also read: Why do men get fatter as they get older