Many women are trying to lose weight after 60. Unfortunately, with nature playing tricks on our metabolism, it feels like we have to work twice as hard to move those pounds.
Most of us have found out that diets don’t work, and green tea, despite its many health benefits, won’t shrink you two dress sizes.
There has to be an alternative! And, in fact, there is.
Unfortunately, since businesses haven’t found a way to make money from common sense, you won’t hear about it in any TV commercials.
The solution is to get back to basics. Instead of following the weight-loss trends, why not make small, gradual lifestyle changes that contribute to fewer calories consumed and more calories burned?
Furthermore, instead of trying to be disciplined, why not make simple changes to your environment that help you to get in shape without even trying?
Getting rid of these 8 items will get you on the path to a happier and healthier life after 60.
Wherever possible, try to walk instead of drive. Get a beautiful shopping bag on wheels and walk to the grocery store.
If you have to drive, park at the far end of the lot and walk to the shop. Even better, if it is possible in your town or city, sell the car and buy a bike!
Ebikes, like the Cityscape Electric Bike 350W are great options for getting around town. You have the option to peddle like on a regular bike and also use the electric feature to get up hills or when you get tired.
Why not get a simple step counter (or use the one on your smartphone) and set yourself a daily step target. The commonly mentioned number is 10,000 steps a day, but if that is out of your reach don’t give up and set your own target instead. You’ll find yourself walking to more places (or just round the house!) to hit the step count.
Remember to wear sturdy and comfortable walking shoes to stay safe while walking. Read BEST WALKING SHOES FOR SENIOR WOMEN.
Larger portions contribute to extra pounds. It’s that simple. Unfortunately, women over 60 still hear the voice of their parents, telling them to finish their meals to save starving children around the world. As a result, we finish everything on our plates, whether or not we are hungry.
There is a way to have the best of both worlds. We can eat less without feeling guilty for leaving food on our plates. The solution? Buy smaller plates. It sounds simple but is true.
There’s a lot to be said about portion control, and it has been proven to help in weight management. By itself, this one trick could help you to lose a lot of weight over the course of a year.
Check Etsy for some beautiful small plates that you will love to eat from.
Have you heard of portion control plates? They were first introduced for people who have had a bariatric procedure to help with portions. But, frankly, they are great to use if you want help with portions in order to lose weight.
TV is a natural-born killer. First, it keeps us sitting in one place, preventing us from burning calories. Second, TVs attract food like candles attract moths. Try eating just one peanut – it is not humanly possible!
The best possible solution would be to ditch the TV altogether. But, if this isn’t possible, make a commitment to yourself that you will not eat in front of the TV. Your body and your brain will thank you!
Set yourself a time frame for watching TV and commit to shutting it off when you said you would.
When we say TV, we mean all screens. Your smartphone, computer, or tablet may be keeping you from being active and if you watch movies and series on any of these you know that snacks are often involved.
Limit your time on your devices with the help of apps like Digital Wellbeing which will show you a complete picture of your digital habits and disconnect you when you program it to.
Another possible downside of your device is spending too much time on social media. Studies show that social media can affect moods negatively and we can sometimes overeat when we are experiencing low moods or low self-esteem.
If you find it difficult to stay off social media and find yourself spending too much time aimlessly scrolling there are professionals that can help you refocus your time and attention. Websites like BetterHelp offer online therapy and talk sessions with mental health professionals.
Ok, I’m only half serious. I also love looking stylish. But, on a day-to-day basis, why not swap your heels for a good pair of walking shoes?
Whatever you do, put a priority on being active.
Have you checked exercise videos online? There are thousands of videos for all types and activity levels. You can stay active in the comfort of your living room.
Check out the Silver Sneakers channel which has hundreds of exercise videos that are created for seniors.
Supermarkets understand the psychology of getting people to buy more food than they need. Don’t be seduced by the “two-for-one” deals. Even if getting extra cookies will save you a little money, it’s not worth the long-term impact on your body and self-esteem.
It’s so much better to buy one high-quality indulgence, such as a small luxury chocolate, than a bulk pack of Oreos.
So many people complain about not having enough money to buy healthy food. But, if you look at the amount of food that they waste, it is clear that their problem is with making the right food choices.
Also, read DOES HEALTHY EATING = HEALTHY AGING?
If you’re serious about losing weight after 60, don’t let yourself get complacent. It’s one thing to love yourself and be comfortable with your body image. It’s another thing to allow yourself to get on the long slide to an unhealthy life.
Part of staying healthy at any age is caring about how you look – for your own sake. Instead of bogging yourself down in shapeless, ill-fitting clothes, invest in a few tailored outfits.
Looking your best will give you the confidence and motivation to get in shape.
Also, while wearing stretchy and elastic-waisted bottoms you won’t notice the weight gain that slowly creeps up on you. The pants stretch with you and accommodate your weight gain.
If you struggle with self-control, perhaps it’s time to establish “border control.” In other words, don’t let ANY junk food pass through the “border” of your house!
Resisting the temptation to eat a slice of chocolate cake is almost impossible, especially when you are an emotional eater. It’s SO much easier to avoid temptation than to resist it.
So, declare war on snacks and don’t let them into your home at any cost. If you share your home with others, let them in on your new “border control” tactic and ask them to be mindful.
In the following video, I share some tips for understanding your emotional eating triggers.
If you’re serious about losing weight after 60, one drastic (but effective) tip is to stop eating meals at restaurants – or diminish the frequency of your restaurant visits at least. Cook fresh food at home instead. Not only will you save money, but you will be able to enjoy the process of exploring new recipes. This way you know exactly what you are eating and all the ingredients in your meal. We never really know how much salt, sugar, or unhealthy fats are in our restaurant meals.
If you do eat at a restaurant, ask for a take-home box (or bring your own), and take half of your meal home for later. Try it, it works!
Have you ever thought of lifting weights? If not, now is the time to start. Strength and resistance training helps your body gain more lean muscle. When your body has more lean muscle, your metabolism works more efficiently, meaning your body will burn more calories even while at rest after your workouts.
Weight training will not make you bulky, or turn you into the hulk – but it may help with shifting those stubborn pounds. Aubrey Reinmiller shares her insight and expertise further in 3 Ways to Boost Your Metabolism After 60.
Losing weight after 60 is challenging but not impossible. It can be done with a few simple yet powerful changes to your habits and routines.
If you give up the 8 things listed in this article, you will be well on your way to relating to your food and your body in a new way.
What do you think? Have you tried any of these tips for losing weight after 60? Do you have any more useful and effective ideas to lose weight after 60? Leave a comment and let us know what you think!