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Oct 27

The 10 Best Tips to Help You Lose Weight After 60 – AOL

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FOR MANY, SHEDDING unwanted weight is a struggle. Factor in age, and another level of difficulty unlocks. Hit the 60s, and losing any amount of weight can feel near impossible.

Still, theres much to be gained from achieving a healthy weight in your 60s and beyond. Maintaining proper body composition can help better your daily energy levels, quality of life, and functionality.

Age doesn't have to be such a contention point, though, as long as youre willing to put in the work and stay disciplined. Ahead, our experts share the top tips to work smarter against the weight loss struggles of aging.

The older you get, the longer it takes for those pounds to disappear from the scale. Why?

Losing weight after 60 is difficult for several reasons according to Stephanie Dillingham, R.D.N..As we age, hormone balances shift, we lose muscle mass, and our bodies simply become less efficient, causing our metabolism to slow, she says.

When your metabolism slows, your body burns less caloriesmaking it easy to build up some unwanted extra fat when we're in a calorie surplus. Just because our metabolism slows doesn't mean it's game over, though. There are several ways to combat the nature of aging and still achieve the body of your dreams. Experts lay out a few tips, below.

Our muscle cells require more energy to function, both during exercise and at rest, then our fat cells. By prioritizing resistance training to build muscle, we set ourselves up to burn more calories both in the gym and out. "Its a win-win workout, says Dillingham.

Strength training is the key to maintaining and building muscle, avoiding the age-related loss of muscle mass and strength known as sarcopenia, says Robert Iafelice, R.D.N.

Strength training is essentially contracting muscle against a resistance. This can be accomplished via weightlifting, bands, kettlebells, bodyweight, etc., he says. Working against weight creates micro-tears in our muscle fibers, causing the body to make adaptations that make muscle stronger and potentially larger"so long as proper protein intake follows.

Yes, building and maintaining muscle is importantbut it's not easy. Starting a strength training routine means programming exercises and sets, as well as learning and performing proper form. Doing that effectively and safely is difficult to do alone.

It may be beneficial to get a trainer to help you build muscle during this period of life. Not only can a trainer help make sure you dont get injured, but trainers know how to specifically target muscle fibers which tend to be the ones that we lose more of as we age, said Dillingham. Even if youre not interested in spending the money to hire one long-term, it can be helpful to hire a personal trainer for a few sessions to help lay down the basics.

Everyone is telling you to eat more fiber-rich foods because its true: theyre excellent for your health, and can help you lose weight to boot.

Eating more fiber with meals helps keep us full for longer. To increase your fiber intake, choose fruits and vegetables, whole grains, nuts and seeds, and beans, said Dillingham. You can also look at the label of processed foods you eat for their fiber content and choose those that contain several grams."

Men over 50 year sold should aim for at least 30 grams of fiber per day, per the National Library of Medicine.

You need to be in a calorie deficit to lose weighttrue. It's not always easy to tell when you're succeeding. Dillingham suggests tracking your calorie intake by using apps like MyFitnessPal or Cronometer or another calorie-tracking app. Tracking can be monotonous. If it's not for you, try doing it just for a few days. Collecting some data for a little while provides feedback on exactly what you're eating, and allows you to find out what adjustments you need to make.

Pay attention to the foods you eat and which ones are contributing the most to your calorie intake," and see if it's something you can limit or swap to a lower calorie option, Dillingham says.

Working with a registered dietitian, an R.D. or R.D.N., can make the diet planning side of weight loss a whole lot easier. Many dietitians take insurance and Medicare and they can help you with your weight loss needs and any other health goals like lowering cholesterol or controlling blood sugar," Dillingham says.

Note: it's important to find an R.D. and not a nutritionistsome states don't require formal training to be considered a nutritionist. Dietitians have to obtain a degree and pass a certification exam to earn the the letters behind their name. Registered dietitians are nutrition experts that have both degrees in nutrition or dietetics and have completed an internship, she says. You can check out the Academy of Nutrition and Dietetics website to find a list of dietitians in your area.

Odds are, you're looking to lose body fat, not musclemaking the phrase 'losing weight' a bit tricky. You might not be looking to lose weight as much as you are fat. If that's the case, weighing yourself constantly might cause discouragement.

Obsessing about the number on the scale might make it harder to lose weight. If you are strength-training while trying to lose weight you might find it difficult because muscle weighs more than fat, said Dillingham. You might be gaining weight, but also losing fat and gaining muscle, which is really the ultimate goal."

See if a gym or dietitian around you offers a body composition test, like an Inbody or Dexa scan, to see more clearly what the changes in your body actually look like.

Protein helps synthesize new muscle growth. The amino acids inside carry out those processes, building new muscle and maintaining old. Plus, getting enough helps keep you fuller longer, further controlling your calorie consumption. Iafelice suggests aiming for about 30 grams of high-quality protein per meal.

If you struggle to get enough protein in via food alone, consider taking a protein supplement.

We love bread, cereal, pasta, and potatoes just as much as the next personbut these forms of carbohydrates are packed with calories. No, we're not asking you to go ketoyou absolutely need carbs in your diet for your body to use as energy. But, carbs come from many sources, some more calorie dense than others.

Veggies are a great source of carbs and are lighter in calories. Swap out a second helping of pasta for an extra serving of broccoli to mitigate calorie intake at dinner time. Small changes like this add up big time.

Along with strength training, Iafelice suggests incorporating some HIIT workouts for cardiovascular training. Cardio workouts are essential for the health of our heart. Considering the risk of heart attack and stroke increases as you age, cardio should have a place in your routine. Studies have found HIIT is a healthy and effective from of cardio training for people over 60, as long as it is cleared first with a doctor. Plus, you'll benefit from some added calorie burn for your weight loss needs.

This involves short bursts of high-intensity effort followed by brief respites, and repeating, he said. HIIT training has been shown to induce an afterburn affectthe rise in calorie burn lasts well after the exercise has ended. It's known as excess post-oxygen consumption, or EPOC for short. High intensity of this exercise induces a greater afterburn that can last for many hours post exercise."

Creatine has been found to help increase muscle mass when matched with explosive exercise (lifting, HIIT), Iafelice says. It's one of the most studied supplements on the market. Scientific evidence indicates that creatine can offset age-related muscle loss by restoring energy depletion. Creatine comes in powdered form and you can mix it with water, juice, or tea. Consult with your doctor before adding any new supplement to your routine.

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