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.
10 Ways to Boost a Slowing Metabolism
Here are 10 tips for losing weight in your 60s and 70s:
1. Go to 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.
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.
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.
10 Simple Hacks to Help You Drink More Water
4. Choose nutrient-dense foods.
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.
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.
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.
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! >
10 Tips for Dining Out on Nutrisystem
8. Go outside.
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.
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.
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.
How We Create Your Personalized Diet Plan
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
Whether you’re an experienced exerciser or a fitness newbie, walking is a fun, easy and low impact exercise that can fit into almost anyone’s routine. Here at Nutrisystem, walking is one of our favorite exercises because it helps many of our members stay fit and healthy –;even with a busy schedule. It provides many health benefits, requires no special equipment and can even help you lose weight. Plus, you can do it virtually anywhere! Add more walks to your calendar by joining in on our Step It Up Walking Challenge.
On July 13th, our registered dietitian, Mandi, is going LIVE on our Facebook page to kick off our four-week Step It Up Walking Challenge. She will continue to go live every Monday at 5:30 PM EST to check in, provide a little motivation and some helpful tips to keep you stepping.
The challenges will get a bit more difficult week to week so that you can ease into a regular walking routine. Despite your current experience, you can join in and adjust the length and pace of your walks to match your skill level. At the end of the fourth week, we will be randomly selecting two lucky winners, who will each receive a $100 gift card.
In order to participate and be entered for a chance win, you must download and log each task into our FREE online tracking app, NuMi! To be eligible, make sure to opt-in to the challenge by tapping on the in-app message or News Feed card within the NuMi app to join in.
NuMi is our easy-to-use online food journal that provides a great place to stay organized and keep track of your daily exercise. You can find it on Google Play or the App Store. If you don”;t have an iPhone or Android, you can still access NuMi by visiting numi.com.
New to NuMi? Follow these simple instructions for logging activity:
Open the NuMi app on your phone.
Click on the plus sign in the orange circle at the bottom of your screen.
You can then click on “;Walking”; and enter your information.
Tap “Log it.”
If you”;re using a desktop, you”;ll find the “Activity” section to the right of your Journal.
Ready to get moving? Check out the four-week schedule below for each Facebook live date and weekly task. Then give us a follow on Facebook to tune in! >
Step It Up Walking Challenge Schedule:
July 13th: Walk 3 times this week.
July 20th: Walk 4 times this week.
July 27th: Walk 5 times this week.
August 3rd: Walk 6 times this week.
Join our Nutrisystem community and improve your health this month with the power of walking! Before you get started, make sure to check out the link below for some must-follow safety rules for walking. Then head on over to our Facebook page for more fun and fresh content! > We’re always coming up with new fun challenges and live events to help you become the healthiest and happiest version of you.
Walking for Weight Loss: The Benefits of Taking a Walk on National Walking Day
The post Step It Up! Join Our 4-Week Walking Challenge appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Walking is one of the easiest ways to achieve your 30 minutes of daily activity. Hiking might as well be called “;next level”; walking–;it”;s more enjoyable, more engaging and a bit more challenging (but still not too hard). That”;s probably why hiking is one of the most popular outdoor activities, with more than 47 million Americans reporting that they hiked at least once in 2018, says Statista.com. If you haven’t added hiking to your weight loss exercise routine, we”;re here to tell you why you should start today.
10 Must-Follow Safety Rules for Walkers
Get outside and take a hike! Here are 10 reasons to start hiking today:
1. Hiking is easy.
You don”;t need to learn special skills, be super fit or have any prior experience. Hiking is simply walking on an outdoor trail. Even the challenges, such as going up and down hills or navigating uneven terrain, are manageable for beginners. If you can walk, you can most likely hike.
2. It burns more calories than walking.
At a brisk walking pace of 17 minutes per mile, a 155-pound person burns about 149 calories in 30 minutes, says Harvard Health Publishing. Add a few hills on a hike and the calories burned jumps to 223 calories in 30 minutes–;that”;s about 50 percent more calories burned in the same amount of time.
3. It lifts your mood.
According to Stanford News, walking in natural areas rather than in man-made environments reduces “activity in a region of the brain associated with a key factor in depression.” The 2015 study was published in the peer-reviewed journal, Proceedings of the National Academy of Sciences of the United States of America. Other research has found that spending time in nature may help to reduce stress, says Harvard Health Publishing.
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4. Hiking strengthens your heart.
Stress is said to be contributor to heart disease and hypertension (high blood pressure), so reducing stress might also lower your risk of suffering from these cardiac conditions, says Harvard Health Publishing. Hiking also gives your heart–;a powerful muscle–;a steady workout, helping it to grow strong and pump more efficiently even when you”;re at rest. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder,” explains Harvard Health Publishing.
5. Hiking flattens your belly.
Going up and down inclines and traversing uneven terrain engages your core muscles–;the big muscles between your rib cage and knees, says Harvard Health Publishing. These include your abdominals, glutes (backside) and thighs. Hiking helps strengthen and tone those muscles as you shed excess pounds, so you become visibly leaner and firmer. Don’t forget to bring some flat belly snacks along on your hike! Check out these four easy ideas. >
6. It improves your balance.
Our sense of balance is essential to many everyday activities, such as climbing stairs, getting in and out of the shower or reaching up to high shelves. According to Time Magazine, the uneven terrain experienced while hiking can help to build up muscles that you don’t normally use. “Pumping up those oft-neglected muscles may improve your balance and stability, which helps protect you from falls,” they explain. For most people, the sense of balance deteriorates with age. Hiking keeps it working effectively.
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7. It expands your mind.
Most of us spend our time looking at lit screens and the same views day in and day out. When we get out in nature, we get better at focusing our attention, solving problems and developing creative ideas, according to the scientific journal, PLoS One. So, get outside, take a hike and get inspired!
8. Hiking is inexpensive.
Unlike nearly every other fitness activity, hiking costs you almost nothing. All you need is a sturdy pair of shoes with a good tread. Yes, you can buy hiking shoes that will make your hikes easier and more comfortable. However, feel free to start out wearing ordinary sneakers before committing to purchasing footwear designed for this purpose.
9. Hiking happens anywhere.
Every state in the U.S. has national parks, historic trails and protected wilderness areas that you can visit. The National Park Service website allows you to search by state to find those closest to you. Many state and county parks also feature marked trails with signs that tell you how long and how challenging the trails are. With a little observation and investigation, you can often find unofficial trails to hike and undeveloped areas around your home. (Just be sure you”;re not trespassing on private property.) For more trail ideas, check out the American Trails Website.
10. Hiking is for everyone.
Wherever you are on your weight loss journey, you can enjoy the pleasures of hiking. You don”;t need to train, set goals or measure results. You can just take a walk in nature and feel good while you”;re doing it and for hours after you”;re back.
Must-Have Fitness Gear (Walkers, Prepare!)
New to hiking? Check out these four helpful tips for beginners:
1. Start slow.
For your first few hikes, choose routes that are shorter than you would normally walk–;hiking is more challenging than walking and you don”;t want to overdo it and find yourself sore or too exhausted when you are finished.
2. Bring water.
This will ensure you don”;t dehydrate along the way. Adequate water helps you stay alert and energized and keeps your metabolism working. Looking for the perfect water bottle to take on your hiking adventures? Click here for our water bottle shopping tips! >
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3. Go with a buddy.
Almost everything is more fun when you do it together. Hiking with a partner also ensures that in the unlikely event something goes wrong–;whether you get lost or twist an ankle–;help is right by your side. If you do choose to go on your own for a little solitude, be sure to tell someone where you are going and when you expect to be back.
4. Keep your eyes and ears open.
We”;re accustomed to listening to our inner dialogues all day long. Take time while you”;re hiking to tune in to the sights and sounds around you. There are so many delights in nature, from birds chirping and flowers blooming to the rustle of tree leaves in a gentle breeze. Focusing on them can chase away your everyday cares and worries for a little while and make your life feel a little bit better, no matter what else is happening in the world.
Looking for a healthy meal delivery service to pair with your fitness routine? Learn more about Nutrisystem! >
5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You
The post Hike Your Way to Weight Loss: 10 Reasons to Go for a Hike Today appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Yes, of course you know you should work out–;it boosts energy, makes you happier and helps you lose weight. You also know your to-do list is endless, in the morning you have no time, at night you”;re too tired, and sometimes in between you just don”;t feel like it. Still, you know you need exercise. Here are some tips on how to get moving when you really don’t feel like leaving the couch:
Set small goals. Thirty minutes of exercise on most days is the recommendation, but if that”;s a chunk of time you don”;t have in your schedule, feel free to break it up. Fifteen minutes, twice a day–or even 10 minutes in the morning, 10 in the afternoon and 10 at night–;is just as effective. Research conducted at the University of Wisconsin found overweight women lost similar amounts of weight whether they did 30 minutes of aerobic exercise in one shot, or divided their sessions into shorter spurts.
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Do what”;s fun. Hate going to the gym? Don”;t go. The idea of taking a Zumba class gives you hives? Tell your friend you have to pass. You”;re more likely to stick to a fitness program if you”;re doing something you like. Try new things, too: take tennis lessons, for example, or join a softball league.
Recruit a buddy. Exercising with a partner can help keep you motivated and more accountable, and studies show you may even work out a little harder: Researchers at Michigan State University found exercising with someone you perceive as moderately more capable can as much as double your own workout time and overall performance. Ask a friend to take a yoga class with you, sign up for a local charity run together, and even form your own walking group.
Reward yourself. When you hit milestones–;like training for your first 5K walk, or running longer than you ever have before–;give yourself a treat to stay motivated, such as a new pair of running socks or a 30-minute massage.
The post How to Get Moving When You Really Don”;t Want To appeared first on The Leaf.
Read more: leaf.nutrisystem.com