How To Get Your Weight Down & Keep Fit Over 60

Keeping your weight in check is important at any age. When you get older, you have to stay on top of it.

Burning calories may not be as easy as when you were younger, but you can still take off the extra pounds.

The rules of weight loss are the same at any age

  1. Burn more calories than you eat or drink.
  2. Eat more vegetables, fruits, sprouted whole grains, fish (at least once a week), beans and only lean meat and poultry. Stay light on the dairy.
  3. Limit empty calories; foods or candy made with sugar or little to no nutritional value food like white bread. Sprouted grain bread like Ezecial bread is good stuff. 
  4. Avoid fad diets, they don’t last.

If you’re over 60, want to lose weight and get in shape, follow this simple plan:

  • Work Out

As you age, you lose muscle mass. You can offset this loss with strength training, using weight machines, free weights, elastic bands (I like them) and using your own body weight like in Yoga, Pilates and push ups. 

I would highly recommend stretching. It’s great, actually all exercise is based on stretching. I’ll have more on stretching in another post. 

  • Eat more protein

To avoid losing muscle mass, make sure your diet includes about a gram of protein to every 2.2 lbs. (kilo) of body weight. Protein keeps you full longer, helping keep your weight down.

Recommended protein sources: wild salmon, whole eggs (I prefer cage free), organic whey protein powder and grass-fed beef (although I avoid beef).

  • Stay Hydrated

Drink plenty of water. Sometimes it’s not hunger you feel, but thirst. As you get older you may not realize that you’re actually thirsty. It’s recommended that you get around 64 ounces of water a day.

You can get part of it from foods that are rich in water, such as: cucumbers and tomatoes.

To be sure you’re getting enough water, your urine should be pale yellow.

  • Work with Your Metabolism

You’re older, your metabolism has slowed down, you need fewer calories than you did when you were younger*.

Eating the same way you did when you were 25 you’re definitely going to gain weight and starving yourself just slowers your metabolism more.

Eat more nutritious small meals and healthy snacks.

Don’t go much longer than 3 hours without eating while you are up and be sure to get enough sleep!

*Check with a nutritionist or your doctor.

Let me know what you think of this post!

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