7 Simple Ways to Stay on Track at the BBQ

7 Simple Ways to Stay on Track at the BBQ

Backyard barbecues are a real minefield when you”;re trying to lose weight and stay healthy. First, most of them are a carnivore”;s delight–;lots of steak, burgers and bratwurst sizzling irresistibly on the grill. Second, cookouts redefine salad as “;something soaking in high-fat mayonnaise.”; And the desserts? Fuggedaboutit, even if you do have room after that outdoor feast.

But if you choose to step away from your diet plan to take in the festivities, you can till successfully stay on track at the BBQ by making good choices and doing a little prep. First, know which foods to stay away from (or at least to keep to a teeny tiny portion size). Click here to get our list of the 5 Worst Calorie Bombs at the BBQ. Then, be smart about the food choices you make while there. Here’s how to keep winning at weight loss without missing out on the fun:

1. Volunteer to Bring the Apps
If you don”;t want your only choice to be chips and high-calorie onion dip or a cheese and sausage tray, offer to bring a gorgeous cut veggie plate with low-fat dip, or baked chips with salsa or hummus.

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2. BYOM (Bring Your Own Meat)
Easy enough to do when you”;re hosting and much appreciated by your hosts when you”;re not, since meat is the most expensive part of the meal. Check first that your host is okay with it. If he or she is planning a gourmet feast of kobe beef or individual quail, you may just want to exercise portion control. But it”;s just as easy to throw a turkey or veggie burger or hot dog on the grill when the grillmaster is cooking regular burgers and brats. Friends are usually happy to accommodate you.

If you have the choice, go for grilled chicken, fish or lean beef. Even a regular hot dog is less fatty and calorie-laden than other kinds of sausage. Save a load of calories and carbs by saying no to the bun and cheese. Avoid mayo. Stick to mustard, dill relish or a little ketchup (just a little since it”;s full of sugar which can stimulate your appetite).

3. Take a Small Scoop of Coleslaw
Even if it”;s made with high-fat mayonnaise, one serving (around three ounces) is only about 172 calories and has two grams of fiber (thank you cabbage!), according to the U.S. Department of Agriculture. Better yet, make your own–;just substitute low-cal mayo for the regular or do a vinegar-based dressing and you can cut the calories by as much a two-thirds.

4. Have Some Baked Beans
Stick to half a cup or less because they”;re high in calories. One cup has more than 300 of them, depending on the brand. But they”;re high in satisfying fiber–;half a cup of Bush”;s Original, for example, has five grams of fiber for only 150 calories.* Be sure to opt for low-sodium varieties if you’re the bean-bringer.

5. Load Up on Green Salad
This time of year, produce is abundant. Bring your own green salad (add lots of low-cal veggies) to share as well as bottle of low-cal dressing. Or, opt for grilled veggie kebabs, which are full of fiber and go light on calories.

6. Have Whole Wheat Pasta Salad
The chances of someone making this? Pretty slim. But you don”;t have to be much of a cook to throw together an awesome pasta salad. Pick a fun shape, like corkscrew (fusilli), wagon wheels, bowties or gemelli. Add some veggies, like halved cherry tomatoes, fresh peas, snapbeans (blanched a little to soften them), grated carrots, edamame (soybeans), corn, scallions, peppers, onions or whatever you have fresh. Punch up the flavor with fresh herbs, like basil, oregano or mint or even shavings of ginger with a light dressing of olive oil and balsamic or flavored vinegar with a touch of Dijon mustard to bind it. A sprinkling of fat-free feta adds some protein with very few calories.

7. For Dessert, Think Fresh or Frozen
End your meal with a slice of watermelon, a scoop of fruit salad or fruity sorbet, or a healthier frozen fruit bar like Outshine brand*, which has 60-80 calories, depending on the flavor, and contains no high fructose corn syrup, a sweetener research suggests may put you at risk for obesity and diabetes.

The post 7 Simple Ways to Stay on Track at the BBQ appeared first on The Leaf.

Read more: leaf.nutrisystem.com

5 Low Calorie Condiments to Use at the BBQ

5 Low Calorie Condiments to Use at the BBQ

You can still enjoy the delicious fun of summertime cookouts and stay on track with your weight loss goal. We have lots of lower-calorie ideas to help you do that, such as 5 Better for You Burger Recipes You”;ll Love > and Healthier Potato Salad> But while you are choosing healthy dishes like those, be aware that sneaky excess calories are lurking in places where you might not expect them. Condiments may seem like just little dabs of flavor, but, according to the United States Department of Agriculture (USDA), a single tablespoon of ketchup can have four grams of sugar and an equal amount of mayonnaise can come with 90 calories and 10 grams of fat. That”;s why they”;re counted as “;Extras”; in your Nutrisystem weight loss plan (Not on Nutrisystem yet? Click here to get started >). Good news: These five low calorie condiments are loaded with flavor. Better news: They are all “;Free”; foods you can enjoy to your heart”;s content.

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Here”;s what you need to know about choosing and using low calorie condiments :
1. Mustard

honey mustard

The seeds from the mustard plant, a leafy green with a spicy flavor, are ground up and blended with vinegar and other ingredients to make the familiar yellow condiment. The color actually comes from turmeric, another flavorful spice. The mustard shelf at the grocery store is filled with lots of choices, from mild, smooth-textured bright yellow types to browner, grainier and very hot varieties. Dijon mustard is blended with white wine to add a tart flavor to balance the moderately spicy taste of the mustard. Beware of honey mustard, which has added sugar, and “;dijonnaise,”; which has all the excess calories and fats of mayonnaise.

TRY: Mustard is most commonly used to add zest to burgers and hot dogs, but it makes a tasty glaze for grilled chicken, fish or vegetables. You can also use it to make a low calorie flavorful salad dressing, such as our Creamy Honey Mustard topping >

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2. Lemon/Lime Juice

low-calorie lemon lime juice

Your food gets a spark of bright, acidic flavor from the juice of these two citrus fruits. Both are nearly calorie-free and loaded with vitamin C. Generally, lemons are slightly more sour than limes, while for many people the latter has a lightly bitter taste. Fresh lemons and limes have the best flavor and they”;re easy to slice up and squeeze for juice by hand. You can also find packaged lemon and lime juice in supermarkets–;just be sure before you buy that they are pure juice and contain no added sweeteners.

TRY: Fresh lemon or lime juice adds a refreshing splash of flavor to calorie-free seltzer. These juices also brighten the taste of grilled fish or chicken, and they add a spark of acid to mixed and fruit salads. Briefly grill lemon or lime halves to infuse them with a smoky taste that gives many dishes a flame-cooked flavor.

3. Hot Sauce

low calorie condiments

Also known as chili sauce or pepper sauce, this spicy condiment is made from hot peppers blended with a little vinegar. Hot sauce comes in a wide range of heat options, from mildly tongue tingling to five-alarm fire. Those made with habanero or ghost peppers tend to be the spiciest. Sriracha (sometimes call “;rooster sauce”; because of the image on its label) is a popular Vietnamese-style hot sauce that”;s moderately spicy. According to BioMed Central, all hot sauces are loaded with capsaicin, the heat-bearing compound that research shows speeds metabolism and can help burn fat.

TRY: Unless you”;re an experienced hot-sauce lover, start with just a few drops on your food and add more once you”;ve tasted it. Mix a little hot sauce into ground turkey to punch up the flavor of your burgers with one of the most flavorful low calorie condiments. Sprinkle a little on grilled vegetables or seafood, such a shrimp or clams. Use hot sauce to make a zesty (and sugar-free) marinade for meats by whisking it with a little olive oil, fresh lime juice, minced garlic and chopped scallions.

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4. Salsa

low calorie condiments

When we think of salsa, we typically picture a chunky sauce made with tomatoes, chile peppers and onions that comes in various levels of spiciness. You can also find salsas that are based on tomatillos (green or “;salsa verde”;) or fruit such as mangoes or pineapple. When shopping for bottled salsa, be sure to check the label for added sugar, which will load on extra calories. To get all the goodness and nothing more, you can use our recipe to whip up your own fresh salsa in minutes.

TRY: Skip the cream-based dips and instead slip your veggies into a bowl of one of our favorite low calorie condiments: Salsa. Make quick and healthy guacamole for dipping by blending salsa and lemon or lime juice with mashed avocado. Hold the ketchup and top your burger with a spoonful of salsa. Fruit-based salsas turn plain grilled fish into tropical treat.

5. Vinegar

low calorie condiments

According to the Journal of Evidence-Based Integrative Medicine, vinegar is made, like wine, by fermentation, which in this case produces acetic acid rather than alcohol. While vinegar generally has a tangy flavor, you”;ll see a variety of types made with such ingredients as apple cider, red wine, and even champagne, each with slightly different tastes. Balsamic vinegar, made from grapes leftover from wine-making, is dark-colored and tends to be thicker and more flavor-intense than other types. Vinegar has long been used in cooking as well as a folk remedy for many conditions. One recent study even found that vinegar may prevent spikes in blood sugar, which can be very beneficial for people with diabetes.

TRY: Vinegar infused with herbs such as tarragon or basil make a flavorful (and calorie-free) salad dressing. A trick many chefs use is to splash roasted or grilled meats or vegetables with a little vinegar while they”;re still warm, which brings out the full flavor of the ingredients. Use apple cider vinegar in place of the creamy dressing in coleslaw or potato to reduce their fat content.

Interested in learning more about low-calorie options? Check out more recipes here >

The post 5 Low Calorie Condiments to Use at the BBQ appeared first on The Leaf.

Read more: leaf.nutrisystem.com

20 More Recipes for the BBQ

20 More Recipes for the BBQ

Summer is party time, when we gather with friends and family to celebrate the warm weather, long days and a slower pace of life. And it”;s the best season for enjoying good food outdoors, where everything seems to taste better. There’s no better time to get creative in the kitchen and whip up delicious recipes for the BBQ.

You can join the fun and stay on track toward your weight loss goals with delicious dishes you make yourself.

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Here are 20 healthy recipes for the BBQ you”;ll be proud to share at home or bring to a party:
1. Patriotic Booze-Free Sangria >

sangria

Raise a toast to our great country, summer days, or whatever inspires you with this sweet and fruity drink. It has just 53 calories per serving and counts as only half of a SmartCarb, which makes it one of our favorite recipes for the BBQ.

2. 7-Layer Southwest Dip >

7-layerdip

Turn your party into a fiesta when you and the rest of the gang dig into the zesty flavors of beans, avocado, salsa, onions and more. The creamy texture is the perfect complement to crunchy carrots, cucumbers and other veggies.

3. BBQ Chicken Nachos >

BBQ

You can make a classic appetizer in minutes that is sure to be a hit with everyone. Start with Nutrisystem”;s BBQ Seasoned Chicken atop baked whole wheat tortilla chips, then add cheese, diced peppers and onions, and fresh cilantro. It”;s meaty, cheesy and so, so satisfying.

4. Crab-Stuffed Cucumber Cups >

crab

These crunchy bites bring sophisticated flavors to any gathering, but they”;re ready to eat in just three simple steps–;no cooking necessary. The crab provides you with lean protein (one PowerFuel), plus you get two servings of non-starchy vegetables and the summery taste of fresh seafood.

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5. Heirloom Tomato Salad >

Heirloom-Tomato-Salad

Tomatoes are at their peak during BBQ season, so it”;s the perfect time to savor the extraordinary flavors and vivid colors of old-fashioned varieties. Chickpeas bump up this salad”;s protein and fiber content, while fat-free feta cheese adds a delightful bit of creaminess and tang. Whip up this fresh salad and enjoy one of our favorite recipes for the BBQ.

6. Broccoli Slaw With Cranberries and Lime >

coleslaw

The classic slaw gets a flavorful and nutritious makeover with crunchy broccoli and jicama (aka the “;Mexican potato”;), tangy cranberries and lime, and a hint of sweetness from honey. Eat it as a side salad or add it to a sandwich or wrap.

7. Southwestern Sweet Potato Salad >

Southwestern-Sweet-Potato-Salad

This dish is sure to become the new favorite at your BBQ. Start with sweet potato noodles (you can make or buy) and blend in corn, tomatoes, peppers and onions. The zingy flavor comes from the sauce of Greek yogurt seasoned with Southwest spices.

8. Gluten-Free Maple Cornbread >

Gluten-free-Maple-Cornbread

Everyone can enjoy this sweet and savory cornbread, the perfect companion to barbecued meats. It”;s lower in calories, fats and sugar compared to standard recipes, but still has that homemade taste and crumbly good texture. Each serving is just one SmartCarb.

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9. Mega Beet Burger >

 beet burger

When you”;re craving a hearty burger with cheese, whip up a batch of these moist and meaty veggie patties. The lentils, walnuts and beets fill you up with healthy fats and fiber while the cheesy dressing hits your happy spot. The easy recipe makes eight servings, so they”;re ready to share.

10. Marinated Greek Chicken Skewers >

marinated-greek-chicken-skewers

Simple yet sophisticated chicken skewers give you that fresh-from-the-grill flavor, and fill you up with plenty of lean protein and fiber from the seasoned meat and veggies. The skewers come together in minutes and pair perfectly with a serving of brown rice to make a complete meal.

11. BBQ Jackfruit Sandwich >

BBQ-Jackfruit-Sandwich

One bite of this sweet and savory sandwich and you”;ll see how satisfying meatless barbecue can be. When shredded, the tropical jackfruit (available fresh or in cans) has a consistency similar to pork or chicken. Sauce it up with a blend of sweet and tangy ingredients, top with slaw and dig in.

12. Chicken Sausage and Peppers Sandwich >

Sausage and Pepper

Skip the same-old hot dog and instead go for savory chicken sausage with grilled peppers and onions on a high-fiber, whole wheat bun. You get two PowerFuels, one SmartCarb and one serving of vegetables, but only 300 lip-smacking calories.

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13. Old Bay Salmon Cakes >

Old-Bay-Salmon-Cake

Fish such as salmon are naturally low in fats and high in protein. Add breadcrumbs, egg whites, Greek yogurt and veggies to form these salmon cakes seasoned with Old Bay, the traditional seafood flavoring. Make them in advance of the party and they”;ll be ready to serve in just 20 minutes.

14. Air Fryer Honey Garlic Chicken Drumsticks >

Air-Fryer-Honey-Garlic-Drumsticks

With the honey-garlic marinade, these drumsticks really are finger-licking good. Cook them in the air fryer and they”;ll be crisp on the outside and moist on the inside. Be sure to make plenty–;everyone will be clamoring for more.

15. Lemon Garlic Shrimp Kebabs >

lemon-garlic-shrimp-kabobs

No matter where you are, eating grilled seafood outside feels almost like a day at the beach. These shrimp are brushed with a blend of butter, lemon and herbs that brings out the seafood”;s natural sweetness. While your family and friends rave about the flavor, you”;ll love that two kebabs count as just one PowerFuel and one Extra.

16. Skinny Brownies With Cream Cheese Filling >

black-bottom-brownies

Yes, you can bring a plate of brownies to the party and enjoy one yourself. With cream cheese filling and chocolate-y cake, these seem way too indulgent when you”;re trying to lose weight. But they”;re made with smooth mashed sweet potato, whole wheat flour and unsweetened cocoa powder, so they”;re totally Nutrisystem-approved.

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17. 5-Ingredient Watermelon “;Cake”; >

Watermelon-Cake

Forget baking on a hot day and turn a sweet watermelon into an instant cake instead. All you do is slice up the melon, decorate it with whipped topping and berries, and look for happy faces to break out around the table.

18. Cannoli Stuffed Strawberries >

Cannoli-Stuffed-Strawberries

If you think a cannoli is the perfect dessert, wait until you try this easy-to-make version to add to your recipes for the BBQ. The filling has real ricotta cheese, vanilla and chocolate chips, but it comes inside of a juicy, sweet strawberry. You get six strawberries and only 165 calories in a serving.

19. 2-Ingredient Fresh Fruit Popsicles >

Homemade popsicles

Kids and adults alike will smile as they cool off with these sweet and fruity treats. They”;re so simple to make and easy to customize–;just choose a couple of fruits to include or make a variety so everyone gets their favorite. Best of all, they”;re naturally sweet and have just 85 calories so you can treat yourself and stay on track toward your weight loss goals.

20. Summer Fruit Salad with Honey Lemon Dressing >

recipes for the bbq

Take ordinary fruit salad to the next level with a sweet and tangy dressing that brings out the flavors of melon, peaches and berries. Add a few snips of fresh basil or mint, and wait for the questions about what your secret ingredients are!

Check out 23 more delicious recipes for the BBQ >
Also, check out the rules to our awesome summer giveaway >

The post 20 More Recipes for the BBQ appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Win BIG with Our September Social Giveaways

Win BIG with Our September Social Giveaways

Summer may be coming to an end but our social giveaways are just getting started! Win big this September with fun contests by Nutrisystem. We’re giving back to our amazing community by doing two separate giveaways in the month of September. Be sure to follow us on social media for a chance to win!

Win big with our end of summer social media giveaways! Check out our September schedule below to participate:
1. Nutrisystem Slim Down Superlatives Giveaway

social giveaways

When is it? This giveaway will kick off on September 4, 2020. All entries must be submitted by September 27, 2020.

Where do I go to enter? You can participate on the Nutrisystem Facebook page. Be sure to like our page so that you can stay updated!

How do I enter?

This giveaway will consist of three separate Facebook posts with three different opportunities to win.
Each post will ask you to comment with the Nutrisystem menu item that you feel best matches the post description (Most likely to succeed at curbing a sweet craving, etc.).
We will randomly select one comment on each post to win.
All entries must be submitted by September 27, 2020.

What can I win? Each winner will receive a $50 gift card. Winners will be contacted through Facebook messenger by September 28, 2020. We will also update this article with the list of winners on or about October 5, 2020.

Click here to like our page on Facebook! >

Check out the official giveaway rules here! >

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2. Nutrisystem Healthy Hydration Giveaway

social giveaways

When is it? This giveaway will kick off on September 4, 2020. All entries must be submitted by September 11, 2020.

Where do I go to enter? You can participate on the Nutrisystem Instagram page.

How do I enter? To participate in the giveaway, you must complete these four tasks:

Follow us on Instagram (@Nutrisystem).
“Like” our giveaway post on Instagram.
Comment with your best tip for drinking enough water.
Tag three friends.

What can I win? You’ll have the chance to win an ergonomic water bottle! The winner will be selected by September 14, 2020 and will be contacted through direct message on Instagram. We will also update this article with the winner by September 16, 2020.

Click here to follow us on Instagram! >

Check out the official giveaway rules here! >

The post Win BIG with Our September Social Giveaways appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Weight Loss and Age: 10 Tips for Losing Weight in Your 60s and 70s

Weight Loss and Age: 10 Tips for Losing Weight in Your 60s and 70s

People are living longer. Those in their 60s and 70s are enjoying a late “;middle age”; rather than settling in as senior citizens. They want to look and feel good as they take advantage of the increase in free time and decrease in family and work responsibilities that come with retirement. That”;s why so many people in their 60s and 70s are trying to lose weight. But as our bodies change with age, so does weight loss. That’s why our nutrition experts have put together a list of weight loss tips for those living in their golden years.

Achieving a healthy weight is very important for older adults because there are many risks associated with belly fat, says Current Obesity Reports. However, they explain, “approaches to weight loss must be considered critically given the dangers of sarcopenia (a condition that occurs when muscle mass and quality is lost), the increase risk of hip fracture with weight loss, and the association between reduced mortality and increased BMI in older adults.” Always speak with your doctor before starting a new diet, exercise routine or weight loss plan.

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Here are 10 tips for losing weight in your 60s and 70s:
1. Go to sleep.

sleep

If you”;ve been rising early for work or staying up late watching TV for most of your adult life, you might find it hard to spend more time in bed. However, don’t underestimate the power of sleep. According to Current Opinion in Clinical Nutrition & Metabolic Care, lack of sleep disrupts your metabolism and interferes with the natural production of the hormones that regulate hunger and appetite. Plus, it increases the body”;s production of cortisol, a stress hormone. Many studies have demonstrated that chronic lack of sleep significantly increases your risk of obesity. The Centers for Disease Control and Prevention (CDC) recommends getting seven to eight hours of sleep every night.

2. Stay hydrated.

hydration

As you get older, you might move less and perspire less throughout the day. However, your need for hydration doesn”;t go away. According to Cleveland Clinic, sense of thirst “diminishes” with age. That means that you can be dehydrated without even feeling thirsty.

Dehydration can slow down your metabolism so that you burn fewer calories. “Staying hydrated also helps your body eliminate waste more efficiently, keeps your temperature in a normal range, lubricates and cushions your joints and protects your spinal cord and other sensitive tissues in your body,” says Carilion Clinic.

On Nutrisystem, we recommend drinking at least 64 ounces of water daily. A good rule of thumb is to try to drink eight 8-ounce glasses of water spread out throughout the day. If you get bored of plain water, you can enjoy sodium-free seltzer with fresh lemon or lime juice for the same benefits.

3. Limit your coffee.

age and weight loss

Plain black coffee is calorie-free, so it can be a fine choice when you”;re trying to lose weight. Just make sure to avoid added sugar, sweet syrups and high-fat creamers, which load you up with extra calories.

We also recommend sticking with decaffeinated coffee varieties. According to AmericanBoneHealth.org, “Some studies link caffeine consumption with negative effects on calcium metabolism, possibly related to caffeine increasing loss of calcium in the urine, and decreasing calcium absorption in the body.” This could eventually lead to bone loss. Calcium is an essential mineral for maintaining bone strength as you get older and it plays a key role in regulating your metabolism.

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4. Choose nutrient-dense foods.

age and weight loss

With your metabolism naturally slowing with age, you may need fewer calories than you did in your younger years. But don’t be fooled: Less calories doesn’t mean less nutrition. You still need to get the vitamins and minerals your body relies on to stay healthy.

The solution is to focus on eating nutrient-dense ingredients: Foods that are packed with nutrition, not calories. The Nutrisystem Grocery Guide is filled with healthy options to choose from. Stock up on lean sources of protein (PowerFuels), such as chicken breast and fish. Fill up your pantry with high-fiber carbohydrates (SmartCarbs), which include whole grain rice, pasta and cereals. Make sure to also grab some fresh, frozen or canned produce to get in your fruits and veggies. Nutrient dense foods like these deliver more benefit per bite as you age.

5. Eat more often.

age and weight loss

It may seem counter-intuitive but skipping meals can actually hamper your efforts at weight loss, says Women’s Health. That”;s because when your body is deprived of food, your metabolism slows down, something you’re already dealing with as you age. Instead of skipping meals, try eating healthy between-meal snacks every three hours. The best snacks contain lean protein for energy and fiber to help you feel full long after you finish eating.

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6. Beware of empty carbs.

carbs

According to the American Diabetes Association, over 25 percent of Americans over 65 years old have diabetes. Your lifestyle and diet can play a major role in the prevention of this disease. In addition to physical activity and weight loss, Mayo Clinic recommends filling up on fiber and sticking with whole grain products.

Many of the most popular snack foods are simple carbohydrates that are full of calories yet low in fiber and other valuable nutrients. We”;re talking about chips, crackers and other salty snacks, as well as baked goods, candies and sweets. Nutrisystem offers a wide selection of delicious and perfectly balanced snacks that are healthier alternatives. You’ll love our Chocolate Chip Cookies, Cheese Puffs and Butter Popcorn. Not only are they delicious but they’re absolutely packed with fiber and protein. Yum!

7. Dine out wisely.

age and weight loss

People in their 60s and 70s often have free time and the financial resources to socialize while eating at restaurants. Meeting up with friends is healthy at any age, but restaurant meals tend to be high in fat and salt. Not to mention the oversized portions!

To stay on track with your healthy diet, consider sharing an entrée with a friend or family member. You can also ask to substitute an extra serving of vegetables in place of the greasy French fries or other unhealthy sides. And do yourself a favor and skip dessert! (Grab a Nutrisystem dessert instead!) Get some tips and tricks for dining out while on a diet in The Nutrisystem Dining Out Guide! >

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8. Go outside.

age and weight loss

According to the Central European Journal of Immunology, vitamin D deficiency is associated with obesity. Low vitamin D levels may also lead to higher amounts of belly fat, says Medical News Today. If that’s not enough reason to get your daily dose of the sunshine vitamin, remember that it’s essential for proper bone health.

“Vitamin D is provided by skin synthesis by UVB-irradiation from summer sunshine and to a small extent by absorption from food. However, these processes become less efficient with age,” says the peer-reviewed journal Aging and Disease. Stock up on ingredients that contain the nutrient, such as wild oily fish, egg yolk and fortified foods like orange juice, milk and some breakfast cereals. You should also make a habit of spending a little time outdoors during midday to soak up some sun.

If you think you may be at risk of a vitamin D deficiency, you should consult your physician, who may order a blood test to check your levels or may recommend supplementation.

Are you getting enough vitamin D? Click here to learn more! >

9. Build muscle.

build muscle

As we get older, we gradually lose some of our muscle mass and gain fat mass, says Current Obesity Reports. According to Harvard Health Publishing, “;Age-related muscle loss, called sarcopenia, is a natural part of aging.” After age 30, people can lose three to five percent of their muscle mass for every decade of life. Less lean muscle means fewer calories burned.

Walking is a healthy, low-impact form of exercise that you can do every day to keep your metabolism active. You also want to do some strength-building exercise to help maintain as much of your muscle mass as possible. If you don”;t belong to a gym where you can lift small weights, you can pick up basic ankle and hand weights at a sporting goods store or online. You can even use cans of food or water bottles!

“To build muscle, the exercises must be challenging, but they shouldn’t be stressful,” says Harvard Health Publishing. “The idea is to lift a weight you can comfortably manage for eight repetitions and try to keep going until you reach 15 repetitions.” Always speak with your doctor before starting an exercise routine.

10. Get personalized.

age and weight loss

You can lose weight and look your best even when you”;re past your 60th birthday. However, your body and its needs are very different than those of younger people. All-new personalized weight loss plans from Nutrisystem create a diet tailored to you and your unique metabolism. We take your age, body type, gender and other factors into account to give you a surefire path to the healthiest, happiest version of you.

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The post Weight Loss and Age: 10 Tips for Losing Weight in Your 60s and 70s appeared first on The Leaf.

Read more: leaf.nutrisystem.com