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Staying Fit and Trim in Your Sixties and Beyond

Posted by David Cheatham, October 18, 2017

We all know that maintaining a healthy weight is one of the best steps we can take toward long-term health. But once you reach your sixties, losing or maintaining weight is not so easy anymore! Yes, your metabolism has changed quite a bit from your teenage years, hasn’t it? But that doesn’t mean you can’t lose weight now, and continue to maintain a healthy weight for the rest of your lifetime.

Don’t actually worry so much about your actual weight! As we get older, we tend to lose muscle and even bone, which of course will cause weight loss (without actually being good for us). It’s more important to focus on fat loss, so remember that your waist circumference in inches should never be more than half of your height.

Lift weights. We just reminded you that muscle loss is common as we age. But you can fight that loss by continuing to lift weights and train your muscles. Not only will toned muscles keep you feeling healthier (and looking great), but muscle mass also increases your base metabolism.

Eat plenty of protein. Since you’re working to maintain your muscles anyway, give them the fuel they need! Protein also keeps blood sugar levels more even, preventing cravings for unhealthy foods and keeping your metabolism running more smoothly. Try to eat at least 30 grams of protein at each meal.

Walk a little more. Challenge yourself to walk just a bit more each day, whether you enjoy a regular lap around the neighborhood or just park a little farther back in parking lots.

Drink water. Water does a lot more than just keep you hydrated; it boosts energy and keeps your metabolism running smoothly. And since drinking plenty of water can keep you feeling full, you’re less likely to crave fatty or sweet snacks throughout the day.

Try new things. Retirement is the best time to try new activities that always interested you, but you didn’t have time for them during your busy working years. You’re never too old to take up yoga, learn to sail, try a ballroom dance class, or anything else that calls out to you!

Change your mindset. Many people believe that gaining weight is just a part of getting older, or a loss of energy is just a part of the retirement years. You will find that whatever you believe becomes true! Work on changing your mindset, and seek positive role models who aged gracefully and healthfully. You might be surprised to find that getting older does not have to equal weight gain, a lack of energy, or a loss of fun in your life.

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