The Easiest Ways to Lose Weight After Age 60 is to follow this 8-step plan. So you want to drop a few pounds. Shrink your belly, and look and feel better.
Why? The answer may seem obvious, but until you verbalize it—to boost your confidence, lower your blood pressure, look better in a swimsuit—you’re doomed to failure.
Successful weight loss, particularly for older adults, comes down to three things—a goal, deadline, and strategy, says Michael Dansinger, M.D., a weight loss expert at Tufts Medical Center in Boston. Follow his eight-step plan.
Step #1: Prepare Yourself Mentally
Before you even set a weight loss goal, getting in the right mindset is a must. “This is half the battle,” Dr. Dansinger says. “Acknowledge that you will come up with challenges and your instinct will be to quit.”
Therefore, the secret to getting past these challenges is to anticipate them and decide in advance what will keep you going.
Step #2: Write Down Your Motivation
Knowing and remembering why you want to lose weight will help you stay on track. Do you want to improve your self-esteem, have more energy for everyday activities, lower your cholesterol?
Whatever your reason, write it down, Dr. Dansinger says, and hang the paper somewhere where you’ll regularly see it. On days when you’re feeling less motivated, it’ll remind you why you’re putting in the effort.
Step #3: Give Yourself a Deadline
Make a specific timeline for an end date and check-in dates. This is especially useful if you’re working toward a health goal, like lowering your blood pressure, so that you can track your numbers. Try checking in once or twice per month, which will give you enough time for a measurable change.
It might help to take a photo of yourself on your check-in dates so you can see your progress. When you transform your body, it’s a huge confidence boost—you feel like you can do anything!
Step #4: Tell Your Friends that you Want to Lose Weight
You’re more likely to stay on track if you tell someone about your goals and progress, Dr. Dansinger says. A family member, friend, doctor, personal trainer, or dietitian can provide support.
You can also find support in a weight loss group in your community or online. Or sign up for an event with friends, such as a 5K. It gives you a deadline, and you’ll hold one another accountable.
Step #5: Schedule Your Exercise Sessions
It’s not enough to promise yourself you’ll exercise every day. You should schedule every session—the day, time, type, and length. Put them on your calendar, Dr. Dansinger says, so you’re less likely to skip. Another important motivator: Plan to exercise with a friend or sign up for a regular group fitness class.
Step #6: Choose a Realistic Eating Plan to Lose Weight
Exercise alone won’t flatten your belly. You need to improve your diet. “Eating plans are like the colors of a rainbow,” Dr. Dansinger says. “There’s no one color for everyone, and there’s no one eating plan for everyone.”
Make sure you choose a plan that fits into your lifestyle. If you love steak, a vegetarian diet is probably not something you can stick with. Instead, focus on eating less meat and more vegetables.
You’ll likely want to reduce the number of calories you consume each day—a good starting point is 10 percent. If you’re not sure this is wise for you, or if you have a significant amount of weight to lose, check with your doctor or a dietitian.
In general, exercising more and eating less is a surefire way to drop pounds. Furthermore, you should start seeing results relatively quickly.
Step #7: Allow Yourself to Cheat
Not only is it okay to cheat a little, but it’s also actually essential to give yourself wiggle room in your diet. Commit to your eating plan 90 percent of the time, but allow yourself to splurge 10 percent of the time, Dr. Dansinger says.
If you let yourself eat a cookie now and then, you’ll be less likely to break down and eat a sleeve of Thin Mints in one sitting. Track your meals, snacks, and splurges in a food journal to help yourself stay balanced over time.
Step #8: Make Fitness Fun
Add some entertainment to your exercise so that your workout feels less like work. Create a workout playlist of your favorite songs or listen to a podcast. Group fitness classes, like those offered by SilverSneakers, are a great way to turn exercise into a social activity, which may also help you stick with it and lose weight.
I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.
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The Best Way To Lose Weight After Age 60 – SilverSneakers, https://www.silversneakers.com/blog/lose-weight-after-60/ (accessed December 13, 2017).