Once you start getting on in age, your body changes in a number of ways. The skin starts to sag, bones become more frail, grip strength decreases and joints become less flexible, the American Academy of Orthopaedic Surgeons explains. When it comes to weight, the main concern with aging is that the body's metabolism starts to slow down. If you are right around 30, this effect might be small, but it increases as you get older. Even though you are over 30, you can still lose weight by taking the right approach. Consult your doctor before beginning any new diet or exercise regimen.
Size
Regardless of your age, you need to cut calories to lose weight. This will cause your body to burn stored fat for energy. If you were to restrict your daily intake by 500 to 1,000 calories, you can lose about 1 to 2 pounds a week, according to MedlinePlus, a service of the National Institutes of Health. Do not go below 1,200 calories a day if you are a women, or 1,500 calories a day if you are a man, the website instructs.
Healthy Foods
Even though you are reducing calories, you still need to follow a healthy diet. Foods that are high in saturated fat, cholesterol and trans fat can lead to high blood cholesterol levels, according to the American Heart Association. Stick with foods that are high in nutrients like lean meats, fish, fruits, vegetables, whole grains, beans and low-fat dairy products.
Eating Breakfast
Do not overlook breakfast when you are trying to lose weight. When you skip breakfast, your metabolic rate slows down and your blood sugar drops, the Meals Matter website warns. Take the time to prepare a healthy meal as soon as you wake up to prevent this from happening. A cup of yogurt with seeds and fruit mixed in is a meal, for example.
Time Frame
Once you have finished breakfast, continue to eat meals every two to three hours for the rest of the day. This will keep your metabolism elevated and also keep your appetite under control. Combine protein and complex carbohydrates with each meal to make them balanced. Whole-grain crackers with hummus dip is a meal, for example.
Weight Training
As you get older, the amount of muscle you have tends to decrease and fat accounts for more of your weight, slowing down calorie-burning, the Mayo Clinic explains. To help promote weight loss, add muscle to your body by doing weight training. Focus on working all of your major muscles and use free weights, machines or your body weight for resistance. Perform exercises like push-ups, shoulder presses, back rows, triceps extensions, biceps curls and leg presses. Aim for three or four sets of 10 to 12 repetitions each, and work out two or three days a week.
Cardiovascular Exercise
Cardiovascular training involves moving the body in a repetitive motion for an extended period of time. This type of exercise burns calories efficiently and it is essential for losing weight. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss four or five days a week; choosing a type that you enjoy will help ensure that you keep doing it. If you have issues with your joints, stick with low-impact forms like elliptical training, stair stepping, biking, rowing or swimming.
References
- American Academy of Orthopaedic Surgeons: Effects of Aging
- MedlinePlus: Tips for losing weight
- American Heart Association: Fat
- Meals Matter: Eating Breakfast Helps Weight Loss
- Mayo Clinic: Metabolism and weight loss: How you burn calories
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
Member Comments