It is never too late to work on your health. Even when it comes to losing kilos, this is also possible after the age of 60. While it may seem a bit more challenging later in life, there are still plenty of effective ways to shed excess weight and improve your well-being.
Here are 8 simple and achievable ways to help you on your way to a healthier, fitter life, even after 60.
The danger of being overweight
A BMI of 25 or higher means overweight, and if it is 30 or higher, you are obese. Did you know that 1 in 7 Dutch people is obese? And that half (!) of all adults in the Netherlands are overweight? If we don’t take action, nearly two-thirds of the country could be overweight in 15 years.
Having a lot of belly fat is bad for your health because it is around important organs such as your liver and heart. This is also called visceral fat and can be dangerous because of the harmful substances it releases. In addition to cardiovascular problems, diabetes and problems with your blood pressure, excess belly fat can cause even more damage. “It causes hundreds of conditions and more than 10 types of cancer,” says Professor Liesbeth van Rossum, internist-endocrinologist at Erasmus MC. ‘It is a disease in which the fatty tissue becomes slightly inflamed and produces substances that can cause or worsen other diseases. Fortunately, there are more and more solutions for this.’
Why is it harder to lose weight after 60?
As you get older, you lose muscle mass and the amount of fat in your body increases. “This slows down your metabolism and can cause weight gain if your eating habits and activity level don’t change,” explains dietitian Desiré van der Kruk out. Although it used to be thought that your metabolism slows down after age 30, a recent study shows that you metabolism actually remains fairly stable until the age of 60. ‘But what does one study say? More research in this area is therefore desirable.’ It is clear that your metabolism often decreases when you lose muscle mass.
The connection between metabolism and (belly) fat is important when it comes to weight management. Your resting metabolism determines how many calories you burn, even if you do nothing. “If your metabolism is slow, your body is more likely to store calories as fat mass, especially around the abdomen,” Van Rossum explains. A good way to increase your metabolism is to exercise regularly and strengthen your muscles. The more muscle mass you have, the more calories your body burns.
Tips for losing weight after 60
That said, we have listed a few useful tips for you to lose some kilos (despite your age):
1. Start with small changes
Major, drastic changes to your diet and lifestyle can be daunting and difficult to maintain. Instead, start with small changes, such as replacing high-calorie snacks with healthier options like fruits or vegetables or reducing the size of your portions at meals.
2. Focus on nutritious food
Focus on consuming nutritious, whole foods such as vegetables, fruits, whole grains, legumes, lean proteins and healthy fats. These foods tend to be lower in calories and higher in nutrients, helping you lose weight, feel fuller, and improve your overall health.
Processed foods and added sugars are often high in calories and low in nutrients. Avoiding or limiting this can make it easier to lose weight and improve your overall health.
3. Make eating a ritual
Take the time to eat consciously and make it a ritual. Enjoy every bite, chew slowly and savor the flavors fully. Eating slowly gives your body more time to produce satiety hormones, which signal to your brain that you are full. This often happens unconsciously, making you less likely to overeat.
4. Stay active
Exercise is essential for weight loss and overall health, regardless of your age. Try to exercise regularly through activities such as brisk walking, swimming, cycling or tai chi. Even simple muscle exercises can help strengthen your muscles and boost your metabolism. “For the best results in terms of weight loss, but also in terms of overall health, combine strength training and cardio,” says Van der Kruk.
5. Do strength training
Strength training is essential because it maintains muscle mass, improves metabolism, strengthens bones, promotes balance and coordination, and increases independence. Yes, because even after the age of 60 (and the years after) you can still build muscle! So what are you waiting for? Bring on those muscles.
You can go to the gym for this, but you can also do exercises at home to build your muscle mass. ‘Examples of simple exercises are squats, planks, leg lifts, bicep curls, step-ups and dips,’ explains Van der Kruk. Build this up slowly with weights and, if necessary, be guided by an expert. ‘There is not one exercise that gives the best results, because it is important to train all muscle groups regularly.’ And remember: one workout a month won’t make much difference, so it’s important to practice this regularly.
6. Hydrate sufficiently
Drink plenty of water throughout the day to stay hydrated and support your metabolism. Sometimes thirst is confused with hunger, so drinking enough water may also help you better control your calorie intake.
7. Get enough sleep
‘Lower estrogen levels after menopause can cause fat to be stored around your waist instead of on your hips and thighs, the dietitian explains. ‘Symptoms of menopause include poor sleep and hot flushes. These can make it more difficult to exercise and eat healthy foods, which can contribute to weight gain.”
Still, adequate sleep is crucial for healthy metabolism and weight management. Try to get 7 to 8 hours of sleep every night to maintain your energy levels and allow your body to function optimally.
8. Give yourself rewards
Set small rewards for yourself when you achieve your goals. And no, not a piece of chocolate or a tasty cookie in the evening. Treat yourself to a relaxing massage, a new book or an outing to a favorite place. The prospect of a reward can give you extra motivation to maintain your healthy lifestyle.
Seek professional guidance
If you’re struggling to lose weight or have specific health concerns, consider seeking professional help. First find out which factors play a role in your obesity www.checkoorzakenovergewicht.nl. You can discuss the results with your doctor. This can be done together with you www.behandelovergewicht.nl find a suitable treatment, such as a combined lifestyle intervention that is reimbursed through the basic package.
It’s important to remember that losing weight after 60 can take time and patience, but with the right approach and dedication, it is certainly possible. By making small changes to your diet and lifestyle, exercising regularly and taking good care of yourself, you can put yourself on the path to a healthier and happier life, regardless of your age.
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2024-02-20 17:26:15
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