» Real tips: how to get rid of age-related fat for a woman after 60 years
How to lose weight?
Alexandra Nikolaeva 08/07/2018 (Updated: 03/03/2021) 51517
You passionately want to get rid of extra pounds, but you just can’t do it. And who is to blame? Age? Or is this just an excuse? In order to quickly and correctly lose weight for a woman after 60 years of age, without consequences or harm to health, you need to know what you need to do and what you shouldn’t do.
And age has nothing to do with it!
Article navigation
- 5 main mistakes of women losing weight after 60 years
- Weight loss chart is a very useful assistant
- Preparing for Effective Weight Loss
- Want to lose weight? Do not do that!
- Relapses are the main reason for failure to lose weight.
- Real tips for losing weight
- Proper nutrition
- Sport? Is it possible to get rid of extra pounds without it?
- What if you need to lose weight quickly?
Weight loss chart is a very useful assistant
Agree, the process of losing weight requires careful control! Moreover, you need to monitor not only successes, but also defeats, then you will be able to take the necessary measures in time.
To do this, we recommend using a simple but very useful tool! Be sure to download your Weight Loss Chart! With it, you can track the dynamics of your weight changes day by day.
It is presented in the form of an Excel table in which your weight data for each day is entered. Filling out the table is simple and easy. It will only take you a few seconds, but the benefits are simply enormous.
Let's say that you start losing weight at 95 kg. You enter this figure in the cell opposite which “Your initial weight” is indicated. Well, then you enter the values in accordance with the day of the month. All changes will be entered on the chart automatically.
It is not necessary to enter data into the table every day! Weigh yourself the way you are comfortable and as you are used to. For example, if you weigh yourself once a week, then record your readings once a week too.
If several days have passed between control weighings, then the data should be entered into the table as follows:
For example, you weighed yourself on the 2nd, and then only on the 7th. Those. missed 4 days. This means that in the cells that correspond to these days, you enter the number that you put on the 2nd. How would your weight stay the same because you had no control over it these days. And on the 7th you already enter new data. In this case, the graph will run in one line, without breaks.
Be sure to download a convenient, simple and useful Weight Loss Chart! With its help, you can easily monitor your progress in losing weight, monitor your weight loss and finally get rid of those extra pounds.
If you suddenly have questions or difficulties in using the chart, do not hesitate and be sure to contact us through feedback or comments! We will be happy to help you!
Preparing for Effective Weight Loss
Do you really want to lose weight? Then put all doubts, emotions, fears aside and get to work!
So where should you start?
Get rid of illusions . Losing weight will require effort from you, and sometimes quite a lot. The hardest thing is to get into the idea that you have to work hard to achieve results.
Positive attitude . This is perhaps the most important thing. Try to be optimistic about the future. Believe in your strength and you will definitely succeed.
Buy a steamer, juicer and non-stick frying pan . You can't do without this kitchen tool. With its help, you can prepare a lot of different healthy and tasty dishes that will contain a minimum of calories and a maximum of vitamins. Has already? Great, then take them out and keep them ready.
Determine how many kg you need to lose . This is where a weight calculator will come to the rescue, which will help you determine your ideal weight and how many kilograms you need to lose.
Psychological reception . You need to get rid of 10-15, or maybe more, kg. It is quite obvious that this will take several months. It is psychologically difficult to accept such a long time frame. Don’t set yourself the goal of losing 20 kilos in 4 months.
Start small . For example, set a goal to lose 200 grams per day. And live one day at a time. Set a goal for today, achieve it, move on. So unnoticed you will “eat the whole elephant.”
Hang your photo on the refrigerator . Moreover, the photo should be the most terrifying! Hang up exactly the photo that shows all your folds, sagging belly and double chin.
The opposite method . Doesn't the sight of your own body make you panic? Then perhaps this option will help stir up your mind. Attach a photo of a slender, beautiful woman with a toned figure to the refrigerator.
Diary of weight loss . This method is suitable for those women who like to plan and keep records. Write down in your diary everything you ate during the day, the number of calories, how much water you drank. You can also create a weight loss chart by day. This will help you track your progress.
Find yourself a hobby . Knitting, embroidery and flower growing do not count. You need a hobby that captivates you completely and leaves you no time for memories of food.
For example, master the computer and create your own online home business! Once you are carried away by such an idea, you simply will not have time to think about food. As a result, you will eat less, plus, you will be able to provide a significant increase in your pension!
Instead of bowls with cookies and sweets - nuts and dried fruits . From now on, sweets, cookies, cakes and other delicacies are only for your children and grandchildren. For you, healthier snacks are nuts, dried fruits, fresh fruits. These snacks are very nutritious, healthy and low in calories.
Want to lose weight? Do not do that!
Many women love to rush from one extreme to another. They begin to starve themselves, go on overly strict diets, and then sincerely wonder why they are not losing weight?
If you want to lose excess body weight, then remember what you should never do.
Starve . This is a huge stress for the body, which simply “does not understand” what is happening. Why did they suddenly stop supplying him with “fuel”? As a result, he begins not to give away, but to accumulate fat in reserve. It is hunger that causes the accumulation of extra pounds.
Strict diets with calories less than 1000 kcal . Fans of extreme calorie diets of 300-500 kcal per day should remember that such executions can lead to dire consequences. By following such a diet, you will not burn fat, but muscle, plus, your body will not receive nutrients in full.
Mono diets . Are you into mono diets? Can you sit on nothing but apples, bananas or cereal for weeks? This is a direct path to a hospital bed! A lack of some and an excess of other nutrients, vitamins, and amino acids can provoke the most serious diseases. But it will be very difficult to get rid of them.
Eliminate salt completely . Such a radical approach also promises big health problems. A lack of salt in the body can result in weakness, dizziness, nausea, loss of consciousness, very low blood pressure, heart failure, atrophy of the kidneys and liver.
For the normal functioning of the female body after 60 years, 4-5 grams per day will be enough.
Take diuretics . The main disadvantage of such medications is that calcium and potassium are washed out along with excess fluid. Constantly using diuretics can disrupt the water balance in the body. The result is complete dehydration. And this is a very dangerous condition that requires immediate hospitalization.
Take artificial sweeteners . It has been scientifically proven that all artificial sweeteners and sweeteners, without exception, lead to the development of cancer of the liver and pancreas.
And this is an established fact! Of course, one tablet won’t do much harm, but if you are used to using such products constantly, then we definitely advise you to stop doing this immediately!
The only natural and safe sweetener is stevia, however, it is not very popular due to its specific taste characteristics. But, if you like it, then you can take it without fear.
All other artificial sweeteners in the trash! And no talking!
Does excess weight really have a protective effect?
The obesity paradox is a factor that may make some doctors wary of recommending weight loss to older adults. This is a hypothesis that is based on several studies. According to it, obesity may protect older people from death and complications of some chronic diseases. The paradox is that obesity is an important factor in the development and severe course of these same diseases.
Some studies have demonstrated that the risk of death in older people decreases as BMI increases. This effect was found, in particular, for mortality from heart failure and stroke. Scientists have linked weight loss to an increased risk of hip fracture.
Studies that instill fear about weight loss usually have a common flaw: they don't address the cause of weight loss . It may be associated primarily with unwanted, involuntary weight loss. The accuracy of the results of such studies may also be affected by the usually short duration of observation of older people.
The obesity paradox can hardly be applied to intentional weight loss. However, before losing weight in old age, you need to consult a good specialist.
Relapses are the main reason for failure to lose weight.
You know everything about diets and proper nutrition. You know what foods you need to eat to lose weight and you even know how to calculate your body mass index. But you still can’t lose weight.
What is the reason? Why do many women after 60 years still cannot lose extra pounds?
The reason for failure is hunger and eating habits!
Hollywood, Kremlin, blood type, Japanese... It doesn’t matter which! Any diet is always associated with dietary restrictions. You need to eat in small portions, which means you have to endure hunger.
Same with food cravings. Agree, it is very difficult to “love” lettuce and kefir when for decades you have preferred mayonnaise, pastries and cakes.
The result is breakdowns! Failures are most often the reason why a woman after 55-60 years cannot lose weight. But, most importantly, how do you feel about failures?
Don't be afraid to break down! This is fine!
Only a few can withstand “dietary torture” for a long time. Don’t take a deviation from the diet as a defeat and give up.
Nothing bad happened. Well, you allowed yourself to eat a piece of cake, so what? Nothing and no one is stopping you from returning to healthy eating.
The main thing is, don’t torture yourself with reproaches and don’t beat yourself up with the fact that you have weak willpower! You are still a big smart girl for making the decision to lose weight!
Why is losing weight in old age a special issue?
The issue of obesity and weight loss in old age contains a kind of “logical trap”. On the one hand, excess weight is harmful to health, but diet and exercise can be beneficial. On the other hand, some evidence suggests that excess weight may have a protective effect on health. In addition, weight loss may be accompanied by loss of muscle mass and decreased bone density. After all, weight loss in old age can be a dangerous symptom.
These features are the cause of debate among scientists and the source of myths among doctors and laymen.
Real tips for losing weight
Even the great Roman commander Octavian Augustus said: “Hasten slowly.” You should do the same. Start losing weight gradually, step by step approaching your goal.
You shouldn’t immediately switch to broccoli and chicken breast starting tomorrow. Your fuse will not last long. It is better to start with a gradual transition from your usual food to dietary nutrition.
First week - eat as usual, but reduce the amount of salt.
Second week - replace sugar with a teaspoon of honey per day. No sweeteners!
Third week - now give up honey too.
Fourth week – exclude fried and fatty foods.
Fifth week - exclude flour and baked goods.
Now gradually replace regular foods and dishes with dietary ones. And no breakdowns or stress!
And some more valuable real advice.
1Eat slowly, chewing thoroughly.
2Eat food 5-6 times a day.
3Reduce the serving by one teaspoon every day.
4Drink water. If, according to medical indicators, everything is in order, then the optimal norm is 1.5-2 liters per day.
5 Boil, stew, bake, smoke, dry-fry, but without adding fat, lard, or oil.
6Cook dishes without adding salt. Add salt to the already prepared dish. If your health allows and there are no problems with the thyroid gland, then regular salt can be replaced with sea salt. Or buy the special product Sanasol at the pharmacy.
Proper nutrition
And it must be correct! Moreover, taking into account the characteristics of a woman’s body after 60 years. It is at this age that he needs less energy, and therefore fewer calories.
The daily calorie requirement for women after 55-60 years is 1800-2000 . This figure should be used as a starting point when drawing up a dietary menu.
A diet for weight loss in women after 60 years of age may be something like this.
Breakfast . Cottage cheese 0-1% fat 200 gr. + 1 teaspoon of low-fat sour cream. Grain toast, 2 slices of 30% fat cheese, a glass of tea without sugar.
Snack . Apple or peach or any other fruit.
Second breakfast . Salad of fresh tomatoes, cucumbers, onions, bell peppers, dressed with 200 g olive oil, a piece of boiled fish 150 g.
Snack . A glass of low-fat kefir.
Dinner . Vegetable soup 250 g., grilled chicken or baked in foil 100 g., boiled beet salad, dressed with olive oil, 150 g., tea or coffee without sugar.
Afternoon snack . Cottage cheese casserole 150 gr., glass of orange juice, 200 gr.
Dinner . Boiled or baked cod, stewed cabbage, vegetable salad, herbal tea.
1You need to eat 5-6 times a day: 3 main meals and 2-3 snacks. Try not to take long breaks between meals.
2Lean on the fish. All low-fat varieties of river and sea fish, as well as any seafood.
3Unrefined vegetable oil. Flaxseed or olive oil is better, but regular sunflower oil is also suitable.
4More fiber. All fresh vegetables, fruits, except bananas and grapes, as well as oat bran.
5Water. At least 1.5-2 liters per day.
6 Lactic acid products. Include more cottage cheese, low-fat yogurt, and kefir in your menu. This is a source of calcium, which is usually deficient after age 60.
7 Whole grain bread, crispbread. A great alternative to buns and white bread.
8Freshly squeezed juices, fresh juices, smoothies. This is a real storehouse of vitamins and nutrients.
9Taking special dietary supplements and multivitamin complexes. They will protect the body from stress, help improve metabolism, and speed up metabolism.
Sport? Is it possible to get rid of extra pounds without it?
Physical activity is, of course, necessary. They have a good effect on the heart, burn sugar, and normalize blood circulation. But what to do if your health does not allow you to run or jump? Or if you basically hate sports and even morning exercises are akin to torture for you?
There are several ways that will help you stay active, cheerful, and at the same time not make you disgusted.
No elevator . Do you live on the second or third floor? If possible, try not to use the elevator. Moreover, do not set yourself the task of climbing to your floor at all costs. Can you only climb five steps? Great! Ten? Well, you are just smart! Believe me, even a couple of steps will do more good for you than an elevator.
On foot . Stay on your feet as much as possible. Don’t sit on a bench in the park for hours; it’s better to walk slowly along the alley. Talking to a friend? Talk while standing. This way you will burn more calories.
Move more . Try to be active and walk more. But not to the detriment of health.
Pool . If you have the desire and health allows, then why not? Moreover, swimming is not at all necessary. You can just stand in the water and do the simplest exercises. Even if you just walk in the water, you will lose a fair amount of calories. Water treatments will not only charge you with energy, wash away fatigue and invigorate you, but will also help fight many diseases of the musculoskeletal system.
But deliberate weight loss also has side effects?
Loss of muscle tissue
Even with voluntary weight loss in old age, there are several potential risks. One of the most important concerns is related to the loss of lean mass, primarily muscle mass. It may account for up to a quarter of the weight lost.
The danger of sarcopenia (a decrease in the quantity and quality of muscle mass) can be “bypassed” when losing weight. The most effective means of counteracting it is strength exercises: with dumbbells, body weight, expanders. They not only strengthen muscles, but also help get rid of excess fat (1, 2). Other types of exercise, such as aerobic exercise and their combination with strength training, also help prevent sarcopenia.
Sarcopenia and obesity are related to diet: the former develops due to inadequate nutrition, the latter due to excessive energy intake. To select the right diet, you need to consult a specialist. It should be low in calories, but contain sufficient amounts of protein and micronutrients (vitamins and minerals).
Bone loss
Weight loss in old age is often accompanied by decreased bone density (osteopenia). Bone disorders increase the risk of fractures.
In a new review of bone health in old age, scientists indicate that decreased bone density is more often associated with involuntary weight loss. Desired weight loss through diet and exercise can also negatively impact bones. But this effect, according to experts, is relatively small. Combining a low-calorie diet with exercise can help keep your bones nearly the same as before you lost weight.
What if you need to lose weight quickly?
The main thing is not to take this idea to the point of absurdity! You should be aware that it is simply impossible to lose, for example, 10 kg in a week without harm to your health! But it’s entirely within your power to speed up the process of losing extra pounds.
Fasting days! 1-2 such days per week will be enough. But not more! This is the “golden mean” that will not cause harm to your body. It is a big misconception to believe that increasing the number of fasting days will allow you to instantly lose excess weight.
Firstly, this is a huge stress for the body, which, instead of giving away kilos, will accumulate them. And secondly, you are unlikely to psychologically or physically withstand such executions.
Which fasting days are right for you? Choose products based on your health status. Do you have diabetes? Then fasting days can be milk, buckwheat, apple. In a word, any foods that are allowed to be eaten for such a disease will do.
Why does a woman need weight loss?
Each age has its advantages and disadvantages. For most women, life is just beginning at 60. Retirement allows you to spend more time on yourself. It is important to perceive retirement not as a death sentence, but as a time of new opportunities. The second advantage of old age is that menopause is over, hormonal levels have stabilized, and the functioning of the whole body has improved. At this time, sleep normalizes, mood stabilizes, and does not make you feel hot and sweaty.
Most women during this period experience a second youth, when they want to learn new things and get the most out of life. And here lies the first danger. There is no need to go to work, a significant part of the time is spent in the apartment, therefore, few people will not dare to look into the refrigerator once again in search of tasty food and delicacies. The threat of overeating hangs over those who perceive retirement as a great stress, trying to binge on it. Of course, high spirits are guaranteed, and with it, excess weight gain. Now is the time to think about your figure before the result on the scale becomes a threat to your life.
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The health risks of being overweight are as follows:
- Every 10 kg of excess weight reduces life expectancy by 4 years on average.
- With slightly excess weight, diabetes may begin to develop, increasing the risk of obesity.
- Excessive adipose tissue disrupts the blood circulation process, leading to the improper functioning of all systems in the body.
- The heart muscle, swollen with fat, is not able to fully contract, therefore, the work occurs under a high load and the organ wears out faster.
- Cholesterol plaques contribute to blockage of blood vessels, thereby reducing blood flow and increasing the risk of stroke.
- Shortness of breath occurs during physical activity.
- Serious problems with the musculoskeletal system appear.
From all of the above, it becomes clear that in older age, excess body weight poses a threat to health. Therefore, it is important to know how to properly lose weight for a woman aged 60. We suggest considering the rules and features of losing weight.
