As we get older, our bodies change. Our metabolisms slow down, and we find it harder to lose weight. If we’re trying to maintain our weight, it will take a greater effort to do it. This doesn’t mean it’s impossible, but that we need to change the way we think.
Based on popular sources in Weight loss programs for women, Yo-yo dieting is more common as we get older. We will find it harder to maintain the weight loss, especially as our energy levels drop. The sugar and caffeine cravings will be stronger and harder to fight against. We’ll also find it harder to get all the nutrients that our bodies need. This isn’t due to not eating the right food but because of the lack of absorption.
It’s important to find the perfect diet and weight loss program for our needs. When you are over 60, you need to support your whole body. Dropping the calories excessively is going to lead to other health problems.
The good news is that there are suitable weight loss programs for women out there. You don’t need to change the way you live completely. Here are the best five weight loss programs for women over 60.
Programs that Support a Healthy Diet and Way of Life
It’s time to get out of the habit of following diets that encourage you to drop the calories considerably. We need to eat at least 1,200 calories a day. That’s the case for women for any age. Getting fewer than 1,200 calories a day will just encourage the body to take calories from the muscles, causing muscle loss. You won’t get the nutrients that your body needs, so you’ll be weaker and more tired.
We can’t forget about how slow the metabolism will get, too. The body starts to panic about not getting enough calories. It doesn’t think you’ll feed it later, so slows the metabolism down instead. This helps you burn fewer calories, meaning it will be much harder to create a calorie deficit. Your metabolism will already slow down as you get older anyway. The last thing you want is to make it any slower than it needs to be.
A good weight loss program for women over 60 is one that supports the idea of healthy eating. You want a program that doesn’t cut anything out. While you want to cut down on a few foods, you don’t want to cut them out completely. This means that you can still eat bread, pasta, and even some chocolate.
The trick is to getting everything in moderation. You want to follow a diet that encourages all the nutrients in your food. You’ll need them as you get older as it is!
Look out for diets that focus on fruit and vegetables as a basis for the diet. This is where the majority of your nutrients are going to come from. Yes, even the iron and calcium can come from your fruits and vegetables, especially the dark leafy green veggies. If a diet doesn’t focus on them, the creator of the diet doesn’t have your health first.
You want to focus on getting more calcium and vitamin D. Your bones will suffer more than anything else as you get older, due to hormonal changes. The last thing you want is for osteoporosis to set in, making it harder to do the exercise that you want. You’ll feel older than you really are.
When you follow a healthy diet, you won’t feel like you’re missing out. You can still have fun with your friends, and you’ll find it much easier to stick to the weight loss program.
Diets that Encourage the Right Type of Exercise
While exercise is important, you need to make sure you do the right type of exercise. Sure, cardio workouts are good, but they’re not the best for you as you get older according to most Weight loss for women programs.
Your muscle mass will diminish as you get older. That will make it harder to sustain your skeleton and do all the activities that you want. You’ll feel older than you really are and will find it harder to keep the weight off.
More muscle means more calories are needed on a daily basis. You’ll boost your metabolic rate, which is excellent as you get older.
So, you need to focus on strength training exercises. You want to follow weight loss programs that encourage these types of exercises, whether they use some weight machines or they involve body weight exercises. Bodyweight exercises do give you the freedom to do the exercises from home. There’s no need to join a gym, so you don’t need to worry about what other people think about you being there. You don’t get a self-conscious feeling, encouraging you to do more exercise.
None of this means that you should avoid the cardio. You want a weight loss program that encourages both types of exercise throughout the week. There are still some benefits of cardio, such as burning more calories while you do the exercise and boosting your heart rate to improve that muscle.
If you haven’t done any type of exercise for a while, you need to start slowly. Your muscle mass will drop by 20% in your 50s compared to your 20s. That loss gets worse as the years go on, so you need to build them up slowly and effectively. You may never quite get to the way you were in your 20s, but you will be better than your friends of the same age as you.
The Ones that Include Plenty of Protein
While you want to focus on weight loss programs that encourage a healthy and balanced diet, you need to make sure that there is plenty of protein in your diet. This protein can come from lean meats, legumes, or beans or even from some good protein bar that contains all you need. It doesn’t really matter if you’re a vegetarian, vegan, or meat lover.
There are some diets out there that encourage more healthy fats and complex carbs than protein. While these can be good for weight loss for some people, they’re not when you reach 60.
Remember that problem with your muscle mass reducing? Well, the exercises you don’t aren’t just going to help build your muscles. It’s all about the foods you eat and the nutrients you get to support your muscle mass.
Protein is essential for muscle mass. It’s the nutrients that feed the tissues and cells. You build leaner and stronger muscles, tendons, ligaments, and more. The protein will also help to protect your cell structure in your skin. Not only will you boost your weight loss efforts, but you’ll protect the collagen in the skin and will look younger!
You’ll also benefit by reducing the number of calories you eat daily. Protein is one of the food groups that break down slowly in the body. Your digestive system can’t get rid of it in the way that it can with carbohydrates and some fats. You’re left feeling fuller for longer, and you won’t feel the need to eat as much while you are eating your meals. Your calorie intake drops without you even realizing or feeling like you’re on a diet.
Diets that Encourage a Slow and Steady Weight Loss
Losing weight isn’t a race. You don’t want the weight loss plans that encourage the loss of more than 2lbs a week. If you lose more than this, your body isn’t losing fat. It’s losing muscle, water, and just isn’t getting enough nutrients. You end up with osteoporosis, low energy levels, and more. Your metabolism slows down because it fears that you won’t get the calories that you desperately need.
When you’re younger, there is the chance that you can improve your metabolic rate after being on one of these crash diets. As you get older, it’s much harder to repair the damage that you’ve done. So you want to focus on a slow and steady weight loss from the beginning.
The great news about slow and steady weight losses is that you will find it much easier to keep the weight off in the long-term. You make substantial and sustainable changes to your diet, which are easier to continue once you lose the weight and want to maintain. One of the problems with the crash diets is that you make a few short-term changes, so you end up yo-yo dieting.
Look out for plans that encourage a healthy diet. These diets won’t drop your calories significantly. You’ll likely drop your calorie intake back 500-1000 calories a day, which will lead to a 1-2lb weight loss on a weekly basis. You don’t feel hungry, and you won’t even feel like you’re on a diet.
Let’s not forget that there are energy benefits to these slow and steady weight losses, too. You’ll have the energy to do the exercise to help build your muscle and prevent too much loss. Your metabolism is boosted.
Weight Loss Programs that Encourage Fat Loss
Too many diets out there encourage you to lose a lot of weight in a short space of time. We’ve already said that you want to focus on the weight loss programs that focus on a slow and steady weight loss. These are the ones that will keep your metabolism going.
At the same time, you want to focus on the programs that encourage fat loss. This is very different to weight loss.
When you step on the scales, you only get an overall view of your weight. The scales don’t tell you the amount of fat, muscle, and water you have. They don’t tell you if your clothes are causing some of the weight gains or whether your hormones are slightly out of sync, causing sodium and water retention. They don’t care if you feel bloated or have digestive cramps.
By focusing on fat loss instead, you focus on a healthier lifestyle. You’re getting rid of the dangerous elements of obesity and aren’t as worried about growing muscle. You’ll change the shape of your body, which will encourage you to stick to the diet for longer.
You can actually get rid of the scales with these programs. The focus is actually on your waist size. Get a tape measure and track your waist, chest, arm, and thigh size on a weekly or monthly basis. See how they change while you follow the healthy and balanced diet. See how the exercise helps to tone muscle and build fat.
Your Body Isn’t the Same as It Once Was
It’s time to get out of the mindset of that 20-year-old self. Sure, you would love to be young again, and you may even feel it in your head. The problem is your body doesn’t feel it. Your body is actually trying to tell you that you need to change your diet and the way you think.
You don’t want to lose muscle or bone mass right now. You will find it so much harder to get them back in your 60s and 70s. What you want to focus on is the fat loss. If a diet is encouraging a fast weight loss, it isn’t going to help you lose the fat. It doesn’t have your health in mind and just the numbers on the scales. Ditch the scales and measure how your body shape changes.
Some of the diets that focus on health, exercise, protein, steady weight loss, and fat loss include:
- Weight Watchers
- The DASH Diet
- The Mediterranean Diet
- Mayo Clinic Weight Loss Program
- And Jenny Craig
Look out for other similar programs and talk to your doctor about creating a meal and exercise program that is suitable for your age. If you have other health problems, you will need to consider how the diets can affect you. The DASH diet is one that has been created for those with high blood pressure, for example. There are also diabetes diets and other programs to suit your needs.
Start off with exercise slowly if you haven’t done it before or in a while. You’ll be able to build your muscle and focus on fat loss instead of weight loss.
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