Stand-up comics and aging jocks agree that losing weight seems to get harder with age. For the senior population, it gets even more difficult. Not only has your metabolism shifted to burn fewer calories overall, but your endurance and physical capacity prevent you from doing some of the workouts that would be most effective for burning calories. This doesn't mean you should give up on your gut-shedding efforts, however. A bit of care and knowledge can help you get and stay trim well into your golden years.
Step 1
Set realistic expectations. Sang Kim, author of "Martial Arts Over 40" suggests that you can avoid a lot of frustration when comparing yourself and your progress to people your age instead of the kids on TV or in the gym. Better yet, compare yourself to your situation yesterday or last week.
Step 2
Check in with your doctor. Although it's perfectly reasonable to take on a course of diet and exercise after 60, it's best to take on any new program with the help of your medical team.
Step 3
Reduce your daily calorie intake about 250 calories. This rate of calorie reduction, combined with moderate exercise, should be enough to shed about 1 lb. per week --- the maximum safe weight loss that Dr. Mehmet Oz recommends in "You: Losing Weight."
Step 4
Take a daily multivitamin for seniors. This will help keep your nutrition at a healthy level, though you are eating less.
Step 5
Do two sessions of low-impact exercise per day, each lasting 15 to 20 minutes. Some examples of low-impact exercise good for weight loss include tai chi, light swimming, walking, gardening and playing with your dog.
Step 6
Watch for dizziness, headaches and feelings of numbness during your workouts. As a senior, you are at higher risk of injury from falls or exercise-induced heart problems than you were when you were younger.
Step 7
Measure your waistline weekly, preferably at the same time on the same day of the week. Record your progress in a journal to keep yourself motivated.
References
- "You: Losing Weight"; Roizen & Oz; 2011
- "Martial Arts After 40"; Sang Kim; 2000
- "Strong Women Stay Young"; Dr. Miriam Nelson; 1999
Member Comments