At any point in life, losing weight means a lot as it helps to improve your health and saves you from potential health risks. A 60-year old woman may be told to relax and not engage in any physical activities, or bother about her health, which is not totally right. Here are some ways to help a female of age 60 to lose weight:
1. Focus on fat loss, not weight loss
A general rule says that your waist size should not be more than half of your height. So basically, if your height is 64 inches, your waist size should no be larger than 32 inches. This is a principle that should guide you.
As you grow older, you should strive to maintain your muscle, organ tissue, or bone mass, hence the need to concentrate on losing fats only and not weight. You can make use of body fat measurement tool like calipers, to help you keep track of how much fat you lose or gain on a daily basis.
2. Drink enough water
Taking enough water is a recurring rule for anyone at all who wants to lose weight or boost their overall health. Increase in age causes the hypothalamus to get desensitized, and dulls thirst signals, which is one important reason why taking water constantly should be kept into consideration as you age.
Water helps in a lot of ways, and saves you so many health risks. Water is vital for metabolism and digestion, and with enough water taken daily, you won’t go hungry all the time and this will prevent you from eating in excess. Don’t be scared of taking water just so you won’t have to run to the bathroom every minute; since it’s for the betterment of your health, why not go ahead and drink as much as you can?
3. Feed on more protein
You shouldn’t, by any means, avoid protein in your diet, especially as an adult. You need it more at this time of your life. Proteins in the body will help you to build muscle, and help counteract any muscle loss that may result from aging.
Adding lean proteins into a weight loss plan supports muscle preservation, helps control appetite, boosts metabolism, provides essential nutrients, regulates blood sugar, and contributes to overall health. It is a key component of a sustainable approach to losing weight while maintaining or improving overall well-being.
- Appetite Control: Lean proteins are more satisfying and help control hunger. Including them in your meals can make you feel fuller for longer periods, reducing the likelihood of overeating or snacking on high-calorie, less nutritious foods.
- Muscle Maintenance: When losing weight, there is a risk of losing both fat and muscle mass. Protein is crucial for the preservation of muscle tissue. Consuming lean proteins provides the necessary amino acids to support muscle maintenance and prevent muscle loss during a calorie deficit.
- Metabolic Support: Proteins have a higher thermic effect of food (TEF) compared to fats and carbohydrates. TEF refers to the energy expended during the digestion and absorption of nutrients. Consuming protein slightly increases calorie expenditure, supporting overall metabolic function.
- Nutrient Density: Lean proteins often come from nutrient-dense sources that provide essential vitamins and minerals without excessive calories. This helps ensure that you meet your nutritional needs while managing calorie intake during weight loss.
- Blood Sugar Regulation: Protein, when consumed with carbohydrates, can help slow down the absorption of sugars and stabilize blood sugar levels. This can be beneficial for individuals aiming to manage their weight, as stable blood sugar levels contribute to better energy levels and reduced cravings.
- Long-Term Sustainability: Including lean proteins in your diet can contribute to the overall sustainability and balance of your eating plan. Protein-rich foods add variety to meals, making them more enjoyable and satisfying, which is important for adherence to a weight loss strategy over the long term.
4. Be flexible
Being flexible will give you an easier approach to any physical activity you do. It is true that aging comes with many pains and aches that can affect your body’s flexibility; nevertheless, you can still make it work by doing few stretches daily, or enrolling in a yoga class.
Start slowly, especially if you’re new to stretching or haven’t been active for a while. Gradually increase the intensity and duration of your stretches over time to avoid strain or injury.
It is important that you warm up your body with light aerobic activity before stretching for flexibility. This could be a short walk, marching in place, or cycling. Warming up increases blood flow to the muscles, making them more pliable and reducing the risk of injury during stretching.
Do not forget to engage in mind-body practices like meditation or deep breathing exercises. Stress and tension can contribute to stiffness. Relaxation techniques can help reduce stress and improve overall flexibility.
Losing weight comes with many benefits like standing out among your peers, improved immune system, long life, and improved health status.