How to lose weight when you are over 60?
The struggle to lose weight when you are over 60 is real. Here’s why it’s so hard to shift those extra kilos.
Firstly it is different from your 20s and 30s when the weight came off quickly.
Secondarily it is due to hormones that slow down as your metabolic rate, this is naturally decreasing with age. The reduction affects explicitly human growth hormone and testosterone, causing a loss of muscle mass. As a result, it becomes more challenging to burn off that extra weight.
What is the most effective tactic to lose weight over 60
A new study published in “Annals of Nutrition and Metabolism” found that by following a low calorie, high-protein diet, when you are over 60 can effectively lose weight and reduce body fat while still keeping muscle mass and maintaining healthy bones, ref.
The results of the study found that participants lost about 8 kilos more than the control group. 87% of the weight loss was fat, and they also maintained their muscle mass and preserved bone mass. At the same time, they reduced their risk of diseases such as diabetes and stroke. What areas lost the most fat:
How to get the best 60 plus years
To get the most out your 60’s and beyond consider my “four pillars of health” designed to build a solid foundation and keep your healthspan going for as long as possible. This is where your health level supports your body and mind to enjoying what life has to offer without reservation. Here are my “four pillars of health” I recommend to my patients:
- Diet is essential to maintain proper nutrition to keep the cells functioning at their optimum level. Also, it would be good to incorporate a diet that reduces heart disease and diabetes, for that I would recommend the Mediterranean diet
- Exercise to strengthen and build muscle mass. As well using weights to build bone density, there is emerging evidence for build density with weights, PubMed ref. It would be wise if you are starting with weights that you seek the professional guidance of an exercise physiologist.
- Lifestyle an active lifestyle helps to normalise hormones and reduce stress. Activities like gardening, meditation, study, hobbies or interests, adequate sleep, social connections all play an essential role in your overall health and feeling of wellbeing.
- Supplementation nutritional science has come along way in the last 50 years. Vitamin and minerals deficiency do occur in our modern lifestyle. It is wise to assess nutrients deficiency before you embark on supplementation. Check with your health care professional for any nutrient-drug interactions if you are taking prescription medication. All that being said here are my supplement recommendations for maintenance:
1. Fish Oils, studies show that omega 3 supplementation reduces the risk of stroke, PubMed ref
2. B. Vitamins – supports healthy cognitive function in older adults, PubMed ref.
3. CoQ10 may also help with muscle growth and muscle strength, PubMed ref.
Prevention is better than cure, diet, exercise, lifestyle and supplementation are all pieces of the puzzle that fit together to maintain a healthy life.
This article has suggestions that are general in nature and has not taken into account your individual needs. May I recommend before you make changes to your health plan with any herbal remedy or nutritional supplement, it might be wise to check with a healthcare professional? If you are inspired and feeling passionate about this article? Let me know, I would love to hear from you. Furthermore, if you think of a friend or someone special that you would like to read this story… feel free to share it with them, it might be the change they are looking for. Ultimately, my goal is to provide you with the knowledge to make an informed decision on the way to best support your health goals.
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In health and wisdom
Phone: +61 409 278 320
Clinical Naturopathic Practitioner
Founder of “Groves Naturopathics” and “The Groves Lifestyle Diet”
Adv. Dip. H. Sc. Nat, Dip. H. Sc. H.M., Dip. H. Sc. Nut.
Advance Diploma of Naturopathy, Diploma of Nutrition, Diploma of Herbal Medicine.
Special interests in Weight loss, digestive issues, stress-anxiety, immune support.