The strong and masculine build in most men is due to the hormone testosterone. However, its production decreases as men move from middle age to elderly. This leads to joint problems, weight gain, and other conditions.
Weight gain has become a major concern because of the problems associated with being overweight as an older man. Therefore, this article will explain everything you need to know concerning weight loss for men over 60.
Musculoskeletal changes associated with old age in men
Entering into your 7th decade as a man comes with many changes in all your body systems. While muscle loss and increased fat storage start much earlier in your thirties, they become profound when you turn 60.
In fact, men lose one to two percent of their muscle mass every year, due to reduced testosterone levels and consequent slowing of metabolism.
MedlinePlus says that aging alone is responsible for up to 15% muscle loss.
A slower metabolism makes it more difficult for you to burn calories and make weight loss more challenging. Furthermore, a concurrent weakening of your bones and joints contributes to a more sedentary lifestyle, which attracts fat storage. In extreme cases, one could develop chronic health conditions, such as diabetes and cardiovascular diseases. Nevertheless, certain lifestyle modifications can help you combat such changes that come with old age.
How does weight loss for men over 60 work?
Like most other routines or programs, weight loss for men over 60 involves regular exercise, dietary changes, and certain lifestyle modifications.
Regular exercise builds your muscles and maintains their tone. To achieve this, you need to perform strength or resistance training and eat healthily.
This step is vital for people at this age because the muscles are when they deteriorate the most and quickly so you need this part.
The good news is that as you are building muscle, you are losing excess fat. To drop those extra pounds, you need to do the following:
- Strength training:
Apart from losing weight, strength training has other benefits such as the reduced risk of injuries, better balance, coordination, and agility, increased energy levels, and overall improve performance.
The next question on your mind is probably how to go about strength training.
You could use free weights or machines. The most important thing is that you perform the exercises correctly and under proper guidance.
Start with lighter weights and work your way up. Strength training only three days a week can give you sensational results.
So, start with what you can handle and move up later to higher strength training. Remember as much as you want your body to be strong it is also vital to take care of it.
- Stay hydrated: Drink lots of water.
A rule of thumb is to drink several bottles of water in a day until your urine is clear and almost colorless. This can depend, for most people it is 6 times a day while others it is 8 glasses.
Remember to do what works for your body so it is vital to listen to your body.
Sometimes, all you need is only a glass of water and not that snack in the fridge so use that time wisely to drink enough water.
Remember that drinking water is also vital for fueling your muscles fully.
- Cut down on your carbs and sugars:
Due to the increased likelihood of having insulin resistance or high blood sugar, it is advisable to restrict your consumption of carbs.
Therefore, you should increase your consumption of fats and proteins. Do not consume more than 50 to 60 grams of carbs every day.
A popular meal plan is a keto diet. This allows you to burn off the carb stores (glycogen) and use fats more as your energy source. However, before opting for any diet, you should always consult your doctor first.
If you are looking for a keto diet which is specifically designed for you personally then I recommend checking out the custom keto diet which is hot on the market right now for helping people.
What does science say about weight loss for men over 60?
WebMD, the National Institute of Health, and other credible health institutions all agree that losing weight after 60 years is possible even in the absence of medical conditions.
With proper guidance and follow up, you could achieve great results. More so, you could avoid weight regain after a successful program.
This is why it is vital to check the program that you will be embarking on to see whether it is aligned with you or not.
For example, you should look for programs specifically designed for men over 50 such a program called sim over 55.
Research also points out that older people should focus on strength training as that becomes more of any issue with them as they are old and this cause a huge negative when it comes to losing weight.
Research also says our metabolism drastically reduces as we get older due to the fact that it is a natural system of our bodies to do this.
This means if you are older you will be more affected and will have no control over your metabolism which means you need to do many activities to increase your metabolism.
Who should consider weight loss for men over 60?
You do not have to be obese or overweight as a man to think through shedding some extra pounds.
If you seek to adopt a healthier lifestyle and enjoy an improved quality of life in old age, you should consider getting into a weight loss program.
The goal should be not just to lose weight but maintain a healthy weight. When you maintain a healthy weight you will automatically cause your body to lose weight.
This is the reason most people fail. They tend to focus on the shredding instead of the long term maintenance which will eventually cause weight loss.
Remember that the changes that occur as you age are normal. In fact, old age is a blessing. To age gracefully, you must make conscious changes to your lifestyle.
Weight loss for men over 60 might be harder than when you were younger, but it is possible to lose a few pounds.
Besides strength training, adequate hydration, and restriction of carbs, you should also consider other aspects of your life.
Understand your new body and embrace the changes. Manage stress effectively, avoid intake of excess alcohol, and get good sleep every night.
Also, remember that the changes you expect might not come as fast as you want.
Please do not push yourself too hard on diets or exercise. If you feel you like you need a break, do not hesitate to take some times off. Excessive training could lead to more problems.
I hope this post was helpful in giving you the information you may have been looking for when it comes to weight loss as a person over 60 years old.