Unfortunately, losing weight doesn’t work the same for every age. Those in their 60s are dealing with bodies that just don’t operate the same as they used to. It’s not as easy or convenient to purchase healthy foods or get out to exercise. Plus, there’s way more time for going out to eat with family and friends, which isn’t always the best choice for your waistline.
These unique weight loss strategies will help you reach a healthier weight and allow you to make the most of retirement and beyond.
1. Develop strategies for managing stress
Stress doesn’t cause weight gain, but if you’re a stress-eater, you’re much more likely to have trouble losing weight. Simple activities like yoga, meditation, or even regular walks can help you remain calm and avoid unnecessary snacking.
Next: Say “less” to desserts.
2. Eat fewer sweets — but don’t shun them altogether
Eating too much sugar can cause a multitude of health problems, including unexpected weight gain. But you don’t have to swear off sweets for good. You’re allowed to enjoy a treat here and there, as long as you don’t overdo it.
Next: Stop believing this harmful weight loss myth.
3. Have all the ‘good’ fat
As you get older, your risk of heart disease increases. You can combat this — and lose a little weight in the process — by replacing many of the fat sources in your diet with healthier ones. Putting avocado on toast, for example, is actually healthier than butter.
Next: Some processed foods are hiding in plain sight.
4. Consume more whole grains
Do you eat a lot of instant oatmeal, white bread, and cheap pasta? There’s an easy way to fix that. Eating homemade oatmeal — and whole grain breads and pastas — can eliminate many ingredients from your diet that could lead to weight gain.
Next: Don’t forget about these important foods.
5. Keep fruits and vegetables in your diet
Filling up on produce makes sweet treats and high-calorie snacks a lot less appealing. Also, it’s OK if the fruits and vegetables you eat come frozen or canned. Just stay away from fruit and vegetable juices, which are loaded with sugar.
Next: You can achieve this even if you don’t eat meat.
6. Eat a lot of protein
Adding more protein to your diet balances out your plate and keeps your muscles strong — especially if you’re also planning on using exercise as a weight loss tool. Meat eaters can feast on foods like turkey and chicken, and those who don’t eat meat can consume more nuts and beans.
Next: Doing this isn’t just beneficial — it could save your life.
7. Make hydration a priority
People in their 60s and beyond are more at risk of dehydration than younger populations. Drinking water throughout the day can also curb your appetite and promote weight loss. Consider buying a large water bottle and trying your best to keep refilling it.
Next: Too many people skip this important step.
8. Don’t forget about fiber
Adding a few more fiber-rich foods to your diet can make a huge difference. Fiber not only keeps you full after meals and snacks, but it also keeps your digestive system healthy and fully functional — or as close to it as it can be.
Next: Maybe the key to losing weight isn’t what you’re thinking.
9. Focus on fat loss …
If you’re having trouble losing weight in your 60s, you might be paying attention to the wrong issues. Instead of focusing primarily on losing weight, you might be better off doing what you can to lose excess fat. Shred belly fat by eating the right foods and exercising regularly.
Next: This will help you enjoy your workouts more.
10. … and flexibility
Exercises that improve flexibility can actually improve any workouts you do in the future. Physical activity is extremely important for people in their 60s, and if you try hitting the gym with stiff joints, you’re not going to have a great time getting healthy.
Next: Ignoring this type of exercise could make weight loss impossible.
11. Work on getting stronger
Many people focus too much on cardio in an attempt to lose weight. While all types of exercise matter when it comes to losing weight, don’t neglect strength training. You don’t have to lift weights like a bodybuilder — though that’d be pretty impressive. Incorporate all types of fitness into your routine to drop pounds.
Next: It’s possible to overdo this too much and completely destroy your weight loss efforts.
12. Get enough of the ‘right’ kind of exercise
The good news is, more isn’t always better when it comes to fitness. Technically, experts recommend you exercise 30 minutes a day, five days a week — or 150 minutes total. Exercising too much could erase any progress you’ve made toward weight loss.
Next: Bedtime and weight loss go together.
13. Get as much sleep as you need
Sleep deprivation indirectly leads to weight gain. You’re much more likely to eat poorly when you haven’t gotten enough sleep. Not everyone needs eight hours of sleep, but do make sure you’re getting the amount you need to wake up feeling well-rested.
Next: Many people in their 60s make this huge weight loss mistake.
14. Don’t expect instant results
Weight loss that lasts takes time — especially as you get older. Expecting change to instantly produce results can lead to disappointment, which might make you give up too soon. Start the process expecting things to move slowly. Take your time.
Next: This may be one of the most important weight loss tips you’ll ever hear.
15. Change your attitude
While it’s true that many people your age are sick and overweight, that’s no reason to settle for that kind of life. Dare to be different. Your body may be going through changes, and that’s not easy to deal with. But staying positive and pushing through disappointment is what’s going to get and keep you on the right track.
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