It’s no secret that as we get older our bodies start to change and it can be hard to lose weight after 65. As the years accumulate, we’re told to watch the food we eat, to exercise more, and to be more health conscious. Stressful work schedule, lower metabolisms, and simply just life in general can get in the way of any type of weight loss program. That said, there are a few actions you can take to get on a weight loss program after 65.
Prioritize Protein
Proteins are by far the most essential macro nutrients in your diet. It helps build lean body mass and essential for the body’s function. Unlike carbohydrates more proteins are both effective and far better for your diet plan. Proteins are particularly fantastic in the morning. Forget about carb-centric meal replacement bars or cereal for higher protein options like eggs or even a high protein low carbohydrate protein bar. Peanut butter and Salmon lox are two other superb sources of protein in the morning. Space out your protein intake so that you feel full and energized the whole day. By doing this – target 25 – 35 grams of protein with each of your meals. This will help you feel fuller each meal, limiting your cravings for carbs and fats.
Soda, Alcohol, and other Empty Drinks
Most 65 year olds think they eat healthy and get a decent amount of exercise still find it difficult to slim down because of alcohol, soda and juice. Most of these drinks provide no nutrients, and are essential empty calories. A mixed drink or glass of wine can often contain 240 – 325 calories. Juices like orange and apple juice are no different. Try to limit your intake of these types of drinks to special occasions, and limit having them daily.
Water and Hydration
Regarding drinks, water is one of the most essential and frequently looked over drinks for 65 year olds. Drinking water before and throughout meals will help you feel full so that you eat less. One trick is to drink 1 – 2 glasses of water before your meal to help yourself full. Aside from fullness, drinking a good amount of water will also help cleanse your digestive system and keep your skin looking youthful.
Sleeping To Weight
As we grow older more responsibilities whether it is at work, school, or at home can frequently result in less sleep and more stress. Sleep is critical function of helping your overall well being while also helping with your metabolic function. Getting at least 7 hours of sleep every night can help your metabolism function and your body recovery properly. Furthermore, try not to eat large meals before going to bed because you don’t want to place your system into overdrive digesting the food when it’s really time for you to wind down.
Exercise – Cardio and Weights
With how hectic life can be when you’re 65, getting exercise in can often be difficult. It’s essential that you try to get at least 20 – 30 minutes of some type of physical exercise in at least 3 days a week. A mix of weight lifting and cardio tends to make the biggest impact on your weight loss and to your aging. Now these physical exercise sessions don’t need to be too difficult. It’s more important that you do some type of exercise everyday, instead of doing 1 workout 1 day a week and destroying your body and motivation. Maybe go on a 15 min short walk after lunch and dinner. Place light weights around the house and lift them every time you walk past them. You can even get it out of the way early by having a easy routine of squats, push ups, and or sit ups in the morning. In general getting some kind of exercise in throughout the week is essential to weight loss when you’re 65.
High Intensity Workouts and Interval Training
If you want to get a good sweat in but don’t have the time, try out high intensity interval training. Basically, short bursts of exercise without too much rest in between sessions. This will get your blood flowing, heart rate pumping, and your body to blast fat. Here’s an example of a great HIIT routine:
- 1 minute sprint
- 20 arm circles
- 20 burpees
- 20 high knees
- Repeat 3 times
Friends
Finding friends especially ones that are also 65 are a good way to get motivated for weight loss. With life, sometimes kids, work and many other things that can get in the way, spending time with friends is valuable – doing it through some sort of physical activity is invaluable. As opposed to getting coffee or drinks consider going on a walk around the neighborhood, or a hike. Instead of watching a movie go for a bike ride or a swim. You’ll realize that working out with friends is both motivating and beneficial to you both – many times, it makes the workout less difficult and more rewarding.
Fasting
A more recent trend in weight loss for people in their 65+ is intermittent fasting. Consider restricting your consumption of drinks and food (except for water) to only 8 – 12 hours a day. This will allow your body to metabolize food and use stored fat for energy instead of the meal you just consumed. It’s also best for your hormones and insulin levels which are things that start to change when you hit 65. Restricting your eating schedule will also help you curb your appetite overtime and avoid low nutrient, high calorie snacks like chips.
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