Losing weight at any age for women is scary and challenging. Although some women think that I can lose weight whenever I want to, but as they start working to lose weight, they soon realize what it actually takes to achieve that. Moreover, the problem is graver for women who have touched the milestone of 60 years of age in their lifetime.
Your BMR (Basal Metabolic Rate) falls much below than it is when you are in your thirties and forty’s. The bones and fat ratio in your body changes and many other changes that account for weight gain in your body. All these factors make it very hard for a woman to lose weight but not impossible. Following are some tips that you can bring to your use and achieve non-problematic weight loss results.
Calorie intake
A woman at 60 has a much lesser caloric requirement than a younger woman. A woman with a normal height and involved in light daily activities; 1,600 calories per day are more than enough for her to maintain her health. In case, she does one hour of moderate exercise along with her daily light activities, she can consume 1,800 calories a day. If she involves herself in vigorous and extensive exercise every day, then she can consume 2,000 to 2,200 calories on a daily basis.
Diet chart
Diet is the most important aspect one should consider while planning a weight loss regimen. You should take a balanced diet high on fresh fruits, green leafy vegetables, fiber, and other vegetables. As you are 60 years old, you should stay away from fatty substances. For calcium, take nonfat dairy products, go on healthy snacking, and involve nuts, legumes to your diet. Take small meals, drink plenty of water, and cut on sweet juice drinks.
Workout
Aging takes away your lean mass and gives you fat mass because of the fall in your BMR. However, you can always overturn this process by doing a regular work out, at least three times a week. Choose exercises according to your body weight and resistance. Pushups increase your overall body strength. Yoga is the best way to improve health and immunity. You gain lean body mass and your BMR increases, as such, the daily calorie intake by you burns into energy, and you do not put on weight.
Summary:
This article intends to help all those women at 60, who think they cannot shed weight. Simply follow these easy tips and see yourself feeling much light and younger.