SEVEN TIPS TO LOSE WEIGHT FOR OLDER PEOPEL OVER 60

For many of us, life becomes better, easier, even as we age. We feel more comfortable and confident in our own skin. We eliminate what does not work for us and invite more of what works in our lives. There is some clarity that inspires us not to sweat so much small things and keep the big picture in mind.

If only exercise, a healthy diet and weight loss has fallen into this category, "it becomes easier with age."

Instead, weight loss can often feel more difficult than ever. After all, the stiff back that keeps you from getting out of bed in the morning, can make it less inspiring to go to the gym, a busy schedule may require you to eat on the go, and those 10 pounds acquired in his 40 can become An extra 20 pounds on his 50 and, well, you see the idea. (Want to lose weight but are running out of time? Then see Fit at 10, the new fitness program that only takes 10 minutes).

However, experts agree that it is important to focus on achieving a healthy weight regardless of the number of candles on your birthday cake this year. "Excess fat is something we should not ignore, no matter how old we are," says Robert Huizenga, MD, the doctor who appears on The Biggest Loser. And while it may be tempting to Throw in the towel, thinking he is fighting uphill for something 60, compared to their counterparts 20 and 30 something, he has some interesting news a battle: "In fact there is no difference in the Amount or rate of weight loss in individuals of both sexes who are over 60 years of age compared to those who are younger in the 17 seasons of the Biggest Loser series, "Huizenga said. So, although you may feel a little more difficult (curse, back pain), it is possible.

Michael Spitzer, a personal trainer and fitness author at 40, 50, 60 and beyond, agree, adding that "the real path to weight control and fitness after 60 is not very Different from that it is at any other stage of life, however, there are certain factors that require special attention. "

For starters, it is even more important than ever to follow the advice of talking with your doctor before starting a new exercise regime. "Medical problems such as heart disease and metabolic diseases become more common after 60 years, it becomes much more important to have a medical examination before trying a fat loss plan," Huizenga said. Has the fact that after 60 years their oxygen consumption can be reduced to one third of what it was when you were 25 years old, so you have a more difficult time taking deep breaths when you do Exercise in a moderate high intensity, and it is crucial to facilitate a new plan.Finally, here is the decade when his hips, knees and other key joints are more likely to develop arthritis, which means your Old jogging or aerobics that you might have to swap for swimming and / or smooth walking plans.

The good news? These approved by expert advice will help you clean your diet, lose excess weight and improve their health in the 60s, 70s and beyond.

Tip # 1: Drink plenty of water.

Of course, this is a tip for anyone trying to lose weight and improve your overall health, but it is especially important that we age. This is because as we age, the hypothalamus (which controls our hunger and thirst) becomes desensitized, quenching our thirst signals, says Matt Essex, founder of ActiveRx Aging Centers in Arizona. "In addition, many seniors avoid drinking water so they can avoid constantly running to the bathroom," says Christen Cooper, RD, a registered dietitian in Pleasantville, NY. "This is especially true for men who have Prostate problems and women with bladder limitations. "Since water is essential to digestion and metabolism and our body can easily confuse the thirst for hunger that makes us eat more than you really need- Is important to make sure you get enough already.You can set an alarm on your phone at regular intervals so that you will remember to continue drinking throughout the day.

Tip # 2: Focus on fat loss

Finally, it's time to throw that ladder collects dust under your bathroom vanity. "In old age, you can not afford to lose muscle, organ tissue or bone mass," says Huizenga, "which means putting emphasis on the number on the scale is particularly Inappropriate. "Instead, invest in a measure of the body's tool fat (such as clamps or electrical impedance device) or simply measure your waistline. Size should not be more than half its height.Therefore, a woman who is 5'4 "(or 64 inches) should have a waist not exceeding 32 inches, a man who is 5'9" (Or 69 inches) must be larger size 34, 5 inches.

Tip # 3: Add strength training to your routine.

You know that muscle mass decreases with age. (At age 50, you have about 20% less muscle mass than when you were 20 years old and, unfortunately, only goes downhill from there.) We also know that muscle loss is equivalent to more metabolism Slow, which is why you are more likely to put (and keep) the extra pounds that seem to crawl on each birthday. But there's something you can do about it: lifting weights.

Of course, if you do not have a constant weight training regime, you'll want to start slow and lift light weights; This will give your body time to adjust without putting too much pressure on your muscles or joints and help prevent injuries, Huizenga said. However, you do not feel too comfortable with an easy resistance training program. It is important to aim to gradually increase the amount of weight you lift. "It is essential that significant resistance exercise are incorporated into any fat loss plan over 60 years." Once you can do 10 to 12 repetitions with, for example, a weight of 5 pounds and printing That I could go on, it's time to move on to a weight of 8 pounds, and so on. "You know you bring the right amount of weight if you can just reach the end of your representatives before you have to rest "He said.

Tip 4: Change your attitude.

If you have phrases like "Gain weight is a part of the aging process" or "Everyone my age are overweight" on repetition, it's time for new mantras, says Cooper. 'Avoid getting into a state of mind that prevents you from losing weight,' he says. Find a crowd of similar peers who want to get in shape and stay in shape for you to surround yourself with as much support as possible. Maybe you can find (or train!) A walking group, or talk about friends to join you for aquagym at the local pool. "Too often, limiting us to achieve our weight loss goals is all psychological."

Tip # 5: Be patient.

Although it is therefore possible to attain a healthy weight in 60 something like when you were 20 something, you can take a little longer. You may not be able to push as hard as you want during practice, which leads to burning fewer calories than they used to hit. Or, you may not be as strong as in the past, which would push to lift lighter weights (by reducing the number of calories you see on your heart rate monitor). "Keep your attention on healthy behaviors taken in order to achieve their goal, rather than frustration if it does not happen immediately," Bowerman said. If you stick to a diet and exercise plan, "your weight will take care of itself over time."

Tip # 6: Charge above protein.

If ever there was a time to focus on getting enough lean protein, it is now. "There is some evidence that older people need more protein," says Susan Bowerman, RD, a dietitian in Los Angeles. A study at the University of Arkansas found that increasing intake Protein can help older people build muscle.This can help to counter age-related muscle loss, says Bowerman.

Aim about 30 grams per meal, especially if you tend to crave foods high in carbohydrates. "In my practice, I find that eating habits tend to change somewhat with age, and as people get older, calories have been spent once in lean protein could now be carried in carbohydrates or fats." Only the proper protein helps to maintain muscle growth and repair (which together with resistance training, help increase metabolic rate and burn total calories), but is also more satiating than carbohydrates and fats, for Unhealthy snacks, says Bowerman.

Tip # 7: Stretch.

Literally. The more flexible you are, the more you take advantage of any physical activity you do and the less chance you get of hurting yourself, "says Rami Aboumahadi, a personal trainer with national certification. And at 60 years a less active lifestyle and an increase in aches and pains can block your flexibility. Consider taking a yoga class or even just adding a few sections to your day, especially after taking a walk or otherwise heated muscles. Start with these 6 yoga stretches feel good.