Maintaining a healthy weight is a worthy objective for everybody, regardless of their age. It might get more difficult as you grow older.

You may not be burning calories at the same rate as you did when you were younger, but you may still lose excess weight if you work hard.

The following are the golden guidelines of weight loss that remain in effect:

You should burn more calories than you consume through food and drink.

Increase your intake of vegetables, fruits, whole grains, fish, legumes, and low-fat or fat-free dairy products, and keep your meat and poultry as lean as possible.

Sugars and meals with little or no nutritional value should be avoided as much as possible, as they contain empty calories.

Fad diets should be avoided since the results are short-lived.

It is necessary to perform additional things if you are over 60 and wish to reduce weight. These include:

1. Maintain your composure.

As you become older, your muscular mass diminishes. Strength training can help to compensate for this. Weight machines in a gym, lesser weights held in your hands, or your own body weight can all be used for resistance, as in yoga or Pilates, to get the desired results. The secret to burning more calories is to maintain your muscle mass, according to Joanna Li, RD, a nutritionist at Foodtrainers in New York City.

"If you're continuing to eat the same manner you did when you were 25, you'll almost certainly acquire weight." — Joanna Li, RD, Ph.D.

2. Increase your protein intake.

In order to avoid losing muscle mass, make sure that your diet contains around one gram of protein for every kilogram (2.2 pounds) of body weight. "Protein also makes you feel fuller for longer periods of time, which is beneficial for weight loss attempts," Li explains. Wild salmon, whole eggs, organic whey protein powder, and grass-fed beef are among the foods she suggests.

Three, Hydrate, and Hydrate some more

Make sure you drink lots of water. Thirst can sometimes pass for hunger in certain people. According to Li, as you grow older, you may find that you are less aware of when you are thirsty. She recommends that you drink 64 ounces of water every day. Drinking it or consuming it in little amounts from foods that are naturally high in water, such as cucumbers and tomatoes, is an option. You may check your urine color to see whether you're getting enough water if you're not sure. It should be a pale yellow color.

4. Outwit Your Body's Metabolism

Eat more small meals and snacks throughout the day, and avoid going more than 3 hours without eating. "Because your metabolism is already sluggish, if you starve yourself, it only slows down even further," Li explains. It's possible that you'll require less calories than you did when you were younger. Inquire with your doctor or a trained nutritionist for further information. "If you're eating the same way you did when you were 25, you'll almost certainly gain weight," Li warns. "

"If you're continuing to eat the same manner you did when you were 25, you'll almost certainly acquire weight." — Joanna Li, RD, Ph.D.