Losing weight is always a challenge. You need the right mindset, the willpower, and of course, the desire to change. What can be a tough test in your younger years becomes twice as difficult as you get older. That's because your body changes, and so does your tissue. Women, in particular, face some additional hurdles due to hormonal changes. In this article, we'll tell you what to expect and how you can still lose weight successfully and stay slim as you get older.
from Paulina
Regardless of age, weight loss always works on the same principle: reduced calorie intake. In targeted weight loss, this is achieved through a so-called calorie deficit. This describes the difference between your daily calorie needs and the number of calories you consume as part of a diet. Ideally, this calorie intake should be lower than your daily calorie needs.
Note
The greater the calorie deficit, the faster you will lose weight.
Among the complications that make losing weight somewhat difficult in old age is a reduced calorie requirement . Experts have calculated that older people need up to 500 fewer calories on average. While young people can expect a daily requirement of around 1500 to 2000 kcal, this drops to just 1000 to 1500 kcal for older people. This is also becoming noticeable in our increasingly aging society. Since demographic change has taken hold of the German population, studies show that the national calorie requirement has fallen by a remarkable 20 percent.
It's no wonder, then, that age must always be specified when calculating daily calorie requirements. Furthermore, women generally need slightly fewer calories than men, which is why gender is also taken into account in the calculation. energy demand plays a role.
Speaking of women, they often find it particularly difficult to lose weight as they age. The reason for this is menopause . Does the thought of it make you sigh? We certainly understand. The hormonal changes during menopause don't just cause the infamous menopausal symptoms like hot flashes and extreme mood swings . Your tissue also changes during this particular phase of a woman's life.
The declining estrogen level…
… makes your skin less elastic
... makes the skin dry out more easily
...reduces your collagen tissue.
This also affects weight loss success . Because your skin tissue regenerates very slowly with age, maintaining firm skin despite weight loss could therefore become more difficult.
To make matters worse, many people find it harder to maintain their weight and prevent the yo-yo effect as they age. There are various reasons for this. On the one hand, metabolism slows down with age , making it easier for excess pounds to accumulate. On the other hand, lifestyles often become more sedentary in old age. People may not be as active or may have difficulty adjusting their eating habits to their reduced calorie expenditure.
Before starting a weight loss program, it's always best to consult your doctor . This is especially important if you have pre-existing conditions such as diabetes.
To successfully lose weight in old age despite the aforementioned obstacles, you need a good strategy . That's why we at SHEKO are your weight-loss coach in the (fat) wrestling match, and we're giving you helpful tips for the heavyweight battle in midlife!
To prepare, we'll start with a few loosening exercises. Loosening up is crucial when trying to lose weight as you get older. Above all, you need to shake off toxins and waste products accumulated from nutrient metabolism . These slow down your metabolism and thus jeopardize your weight loss success. Furthermore, a good detox program before dieting also improves blood circulation and hydration in your skin. This helps increase the elasticity of your skin tissue and counteract stretch marks.
The best way to eliminate toxins and waste products from the tissues is through a fasting regimen. Instead of eating a lot, you drink plenty of water and provide your body with a high level of fluids overall, thoroughly cleansing the digestive tract and metabolism. However, extreme fasting regimens are not particularly recommended for older adults , as their bodies are even more dependent on a healthy supply of nutrients than in younger years.
Tip
Detox with intermittent fasting. It allows you to eat normally except during a few selected fasting periods, and thanks to a variety of fasting models, you can individually determine the fasting days and hours.
Vegetables and protein are key to intermittent fasting. Protein prompts your metabolism to switch from deriving energy from carbohydrates to using fat reserves as its primary energy source . This metabolic state is also known as ketosis. This process is called fasting and is best initiated through protein-rich foods such as low-fat quark, legumes, or fish. When it comes to vegetables, in addition to legumes, focus primarily on water-rich and low-carbohydrate vegetables such as lettuce, spinach, cucumbers, or tomatoes. Hydrating broths or soups are also welcome additions to the fasting plan. Low-carbohydrate fruits are rich in vitamins and are also acceptable.
Tip
When you don't have time to cook, ourBalance Shakes are your little helper for everyday life!
Drinking plenty of fluids during the preceding detox program is therefore not a temporary measure, but rather the start of a permanently increased fluid intake as part of a dietary plan . If a bit of extra weight even thinks of using your age-related slowing metabolism as an escape route to settle on your hips, it will be immediately put in its place by your remarkably good fluid balance. Furthermore, good hydration keeps skin fresh and elastic as we age.
Weight loss works even better in old age if you not only adjust your eating habits but also your exercise habits . Exercise and sport They stimulate the metabolism and can effectively counteract age-related metabolic slowdowns. Furthermore, regular exercise ensures that fluids and nutrients reach their intended destinations more reliably. And it's important to strengthen your muscles, as you can quickly lose muscle mass when trying to lose weight.
Besides improved drinking habits, your diet plan for weight loss in old age is also the first step towards a long-term reduced calorie intake . As mentioned above, you need fewer calories as you get older, and many people find it difficult to adjust their eating habits. A diet for older adults therefore also successfully sets the course for an age-appropriate change in eating habits .
The fact that the body requires fewer calories overall as we age can present a slight challenge when trying to lose weight in old age. Essentially, you need to eat even less than you would on a diet for younger people. This can easily lead to a lack of nutrients and energy. A balanced diet is therefore particularly important.
With SHEKO Shakes, you kill two birds with one stone. Our shakes not only make it easier to portion your daily calories, but they also serve as a complete meal replacement . This means they have a full nutritional profile that complies with legal regulations for diet shakes. So you no longer have to worry about your nutrient intake . Plus, SHEKO Shakes come in many delicious flavors , so losing weight is never boring. You can even find a wealth of interesting recipes. Create with our shakes!
Many successful diets for weight loss in old age are based on the so-called low-carb principle . This involves a dietary approach that minimizes carbohydrate intake as much as possible. In fact, many carbohydrates are fattening . such as sugar or starch. It is particularly important to avoid these in old age, as they are stored even more quickly than in younger years due to age-related metabolic changes .
Did you know?
At SHEKO, we stand for weight loss without hunger or deprivation. A slice of cake with the family is always allowed, of course! Balancing cheat days is incredibly easy with our low-calorie shakes.
While calorie requirements decrease significantly with age, the body's need for nutrients remains high. The challenge, therefore, is to provide the body with the same amount of nutrients while consuming fewer calories . Some diets work better than others to achieve this. For example, zero-calorie diets are completely unsuitable , as they result in poor to no nutrient intake. We also advise against extreme fasting for older adults, as it places additional strain on the already sensitive bodily systems of people, and especially women, in middle age, and further impacts their overall health.
For weight loss in old age, diets based on a solid supply of nutrients are significantly more suitable. Ketogenic diets, such as the protein diet, are a sustainable weight loss strategy that you can try without hesitation. Since proteins in food usually occur in combination with healthy vitamins and minerals, they are an excellent foundation for a diet . Furthermore, proteins are far less likely to cause fat storage than carbohydrates and should therefore be included in your diet much more frequently. Standing. No problem with Balance Shakes !
Detox before losing weight.
Drink plenty of fluids.
In addition, it is best to consume a protein-rich diet with plenty of leafy greens and legumes.
No crash diets or radical fasting! Intermittent fasting is healthier.
Boosting metabolism in advanced age works with sufficient exercise.
Have your weight loss plans checked by a doctor (especially if you have existing medical conditions).
Cook fresh meals and avoid ready-made products.
Losing weight in old age can be problematic, but it doesn't have to be. Those who pay attention to their body's specific needs as they age can still achieve excellent weight loss results even after 50. It's important that any dietary measures aim for a long-term change in eating habits . These should take into account the altered metabolism and the reduced calorie requirements of aging. When choosing foods, protein-rich vegetables, fish, and dairy products are important.
As you can see, creating diet plans is actually quite simple. But if you need a quick reminder of the most important points, here are our FAQs with the answers you'll need.
