Manage your caloric intake
Eating more nutrient-dense, low-calorie foods can help you control your calories. Using small plates and bowls can also help you control portion sizes. You might even consider using a food diary app to start tracking calories until you get used to what your body needs.
Learning to adjust your diet to accommodate your body’s lower calorie needs is a gradual process. Griebeler recommends that you start by cutting 100 to 200 calories per day and adjust as needed. Using a calorie counting app is one way to monitor food intake. You’ll be amazed how such a small change can make such a big difference.
Ensure you are getting the right amount of exercise
Aim for at least 2.5 hours of aerobic activity per week, such as walking, swimming and cycling. Also, try some activities that strengthen your muscles and bones. This will help with your posture and balance. Try lifting weights or doing yoga. Consult your doctor before starting any exercise program to make sure it is right for you.
Talk to a trainer or your health team to help you determine the optimal intensity for each workout. Individuals with specific health concerns (such as injuries, diabetes, or heart disease) should consult a physician before beginning any fitness program.
Make healthy food choices
Staying active and making healthy food choices can help you maintain or achieve a healthy weight, feel more energetic, and reduce your chances of developing other health problems. It’s important to choose nutrient-dense foods and aim for at least 150 minutes of physical activity each week.
Whether you’re trying to lose weight or gain weight, eating healthy is important.
Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy and lean protein. If you’re worried about your weight and want to change it, there are a few things you can do. Talk to a healthcare professional about healthy ways to make changes that are right for you.
Sources
1.https://www.verywellfit.com/ways-to-lose-weight-in-your-50s-and-60s-3495425
2.https://www.everydayhealth.com/weight/weight-gain-and-aging.aspx
4.https://www.healthline.com/health/exercise-and-weight-loss