Age is not a barrier when it comes to weight loss
Katelyn Sander

Age is not a barrier when it comes to weight loss

Living Well

Our bodies change as we age. It’s natural to experience decreases in bone and muscle mass, leading to decreases in metabolism and increased body fat. “Natural” does not mean “inevitable”. As I’ve told myself, my clients, and my loved ones for years, the body responds far more to use (or lack thereof) than years.

Yes, we’re getting older. And we can still maintain our lean tissue, our energy, and keep those pernicious fat cells at bay. Nature be damned. This is something we can control.

This past October, scientists proved that people over the age of 60 can lose as much weight as their younger counterparts using only lifestyle changes. Age was no barrier for them. It certainly need not be one for us.

Participants who successfully lost weight received dietary and psychological support and were encouraged to be physically active. The study didn’t elaborate on the specifics of the support, but here are a few strategies we know support weight loss.

Dietary change:
  • Make water your hydration of choice.
  • Eat and chew slowly. Be mindful of your meal and enjoy the taste.
  • Incorporate more vegetables into your diet.
  • Clean out your cupboards and fridge. Remove trigger foods and set yourself up for success.

Psychological:
  • It takes time to create a new habit. Commit to something simple and focus on that for 7 days straight before trying to add another new habit in.
  • Be patient and kind. Berating yourself is not helpful. Trying to accomplish all changes overnight is unrealistic. Focus on the things that are wonderful about you.
  • Find a loved one or colleague to support you. If they are open to taking on some of the changes too, all the better

Exercise:
  • Try to add movement to your routine every single day.
  • Add resistance training to your exercise routine. The increase in muscle mass will give you more energy, increase your metabolism, and make other activities easier and more enjoyable.
  • Find activities you enjoy. Make time for those. If you can add the social support piece, even better.
  • Schedule it in. Life gets busy. Make the exercise and, therefore, YOU a priority.

The other key impact reported from the study was improved overall quality of life. And what could be more vital than that? 

It’s never too late to take better care of yourself. Please let us know if we can help.

Sources:

Leyden, E., et al.  Older age does not influence the success of weight loss through the implementation of lifestyle modification. Clinical Endocrinology, October 2020.

Today's Inspiration

“The longer I live, the more beautiful life becomes.” – Frank Lloyd Wright

Today's Live Workouts

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!

MOBILITY & STABILITY WITH ADRIANA

Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104

CYCLING WITH JAMES

Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 11:00am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088

RIP IT UP WITH GAVIN

This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

Join Gavin today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345

WEEKLY SCHEDULE

Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Today's Trainer Moves

Some of the best workouts to support weight loss involve both strength work and getting that heart rate up. Join Meg for a simple, effective staircase/band workout right here.


For questions about today’s Trainer Moves, you can connect directly with Meg here.

Featured Bite

Roasted Pumpkin and Lentil Salad with Roasted Lemon Dressing

This vegetarian and vegan-friendly salad is guaranteed to leave anyone happy and satisfied.

Ingredients:

  • 1kg Kent pumpkin (or other pumpkin)
  • 1 lemon, halved
  • 1/2 cup (125ml) extra virgin olive oil
  • 1 red onion, thinly sliced into rings
  • 2 tbsp red wine vinegar
  • 2 tsp each Dijon mustard and honey
  • 400g can lentils, rinsed and drained
  • 1/4 cup currants
  • 1/4 cup baby capers, rinsed and drained
  • 1/2 cup pepitas, toasted
  • 2 cups watercress leaves (or rocket)

Method:

  • Preheat the oven to 180C. Cut the pumpkin into 3cm-thick wedges, discarding the seeds and fibre from the centre. Divide between two trays lined with baking paper. Add half a lemon to each tray, then drizzle with 1/4 cup (60ml) olive oil and season well.
  • Roast for 30 minutes, swapping round the trays halfway, or until the pumpkin is soft and richly caramelised. Remove from the oven and set aside to cool.
  • Combine onion and vinegar. Set aside.
  • To make the dressing, squeeze the juice from the roasted lemon and combine with remaining olive oil, Dijon, honey and season. Combine the lentils, currants, parsley, capers, and onion, then mix with some of the dressing.
  • To serve, arrange the wedges of roasted pumpkin on a plate and top with the lentil salad, sprinkle over the toasted pepitas, watercress and remaining dressing.

---

Do you have a “Something of the Day” you’d like us to share?! Email Meg.

Previous Article Three Paths to Happiness: Sunshine, Sleep, & Serotonin
Next Article Healthy Alternatives for Comfort Foods
Print
1367