At the end of the year, after all the holiday parties are over, we start thinking about losing weight. We vow to work out hard, go on a diet, and get in shape. Sometimes we overindulge and then get frustrated when we can’t shed our extra pounds.
It takes older people longer to recover from exercise
I’ve been on the weight loss train for a long time ever since I hit menopause. I used to go out each morning and work hard to get my 10,000 steps in. Then I learned something that makes total sense. If you work out too hard or go on an extreme diet it causes your body to go into stress mode.
Recovery from exercise takes much longer when you’re older. The stress you create when you work out too hard builds cortisol which turns into belly fat. That is why we BELIEVE it’s hard to lose weight after a certain age but, in reality, it isn’t.
That doesn’t mean you should stop exercising.
Exercise keeps your heart healthy and your joints flexible. It also strengthens your respiratory system. Just don’t knock yourself out doing it. A simple walk around the block is more beneficial to your body than running a marathon. If you injure yourself, it could take weeks, months, or even years to get back to normal again. At our age, that isn’t worth it.
If it hurts or you are out of breath, a good rule is to stop or take a break.
Extreme dieting NEVER works
I’m guessing that in January many of you vowed to start a juice fast or something else that is not in sync with your normal eating routine. It feels like torture when you starve yourself and you can’t wait for the “diet” to be over. You may initially lose a few pounds but will gain it back almost immediately.
Dieting also puts stress on your body and causes a build-up of cortisol. It’s much better to eat what you love but in smaller portions, than you have been before. Use an online calorie calculator to get an idea of how many calories you should consume and try to stick to that number without obsessing about it. Eat healthy foods as much as you can but don’t deprive yourself of an occasional treat or two. Deprivation is stressful as well.
I’ve been adopting an “Eat like an Italian” mode. It’s slightly similar to intermittent fasting but you eat enjoyable food, cooked cleanly and in reasonable portions.
Learn to relax more
We all lead crazy lives, especially those of us who live in urban environments. Many of us overschedule ourselves, freak out over financial concerns, and work too hard. It’s important to take time to enjoy the simple things in life. That may be reading a good book, working in the garden, or cuddling with a pet. Find time to be alone with your thoughts, create a relaxation room or practice meditation. Each of us must find our OWN way to relax.
Monitor your health
Every person over 50 should own a blood pressure monitor and check it occasionally. If something feels off, make an appointment to see your doctor, and don’t take chances. There are natural ways of lowering your blood pressure if you feel it’s too high. Drink hibiscus tea or do deep breathing exercises.
Be cautious when you’re in crowds. Wear a mask when you are around a large number of people. Why take a chance of getting sick? The stress of being ill will not help your weight loss results.
Stay hydrated
People in Europe stay in better shape because they mostly drink water, tea, coffee, and maybe a little wine. Americans are obsessed with soft and energy drinks as well as artificial sweeteners which do nothing for your health and will sabotage efforts.
Older people often experience severe health problems when they get dehydrated. I discovered this after fainting in public twice for no reason other than I hadn’t had a drink in several hours.
Hydration will also keep you feeling full, so you don’t overeat.
For the best weight loss results do this . . . .
Cross out exercising hard and dieting off your list of things to do. Instead, take it easy, enjoy yourself, and relax. Do everything in moderation and see if it brings you better results.
I’m ready to test out this theory to get in better shape. How about you?
Fantastic article with good information! One more thing I would like to add is is that being dehydrated also causes bladder infections in seniors. As a medical professional I’ve seen many preventable hospitalizations due to bladder infections. So drink up! Suzanne Andrews, Occupational Therapy Practitioner and president of Healthwise Exercise.com
Thanks, so much for this information Suzanne. So good to know about dehydration.
Here’s what I am doing wrong. I am eating too much and moing too little.
Eating too much is the number one culprit. I do the same thing.
Good article. And an important reminder. I don’t drink enough water. My digestion works much better when I remember to do it.
Water is everything. French women drink it with each meal and carry around a water bottle where ever they go.
Great suggestions. I used to take 3 Zumba classes a week and wondered why the weight kept creeping up. I finally realized it was because all that cardio was revving up my appetite for carbs and sugar. My body wanted that energy back and fast. Now yoga and walking everyday is enough to keep things stable. I’ll remember that hibiscus tea.
So true, Laurie. Exercise is good but does make you hungrier especially if it’s cardio.
After my surgery, my focus is to not only stay hydrated but also focus on protein. I start my morning with a shake that gives me 37 grams of protein between the protein powder and the collagen powder—I use coconut milk, so there is no protein there. It goes a long way toward meeting my protein needs and making me feel satisfied. And drinking water is a must, I have to get in 48-64 oz each day but can’t guzzle it like I used to. Sipping all day long and taking my water with me wherever I go is a must. Even if I’m changing locations in my home, my water comes with me.
Protein is so important. People lose their hair because of protein deficiencies and hydration keeps your whole body functioning.
Lots of great advice here, Rebecca. I really need to relax and sleep more and walk regularly!
Always a good idea Corinne. Thanks for your comment.