Losing weight is never easy. However, the process can be even more challenging for adults who are 65 and over. At this age, we have several additional hurdles we need to overcome before we can successfully lose weight.

If you’re an older adult who’s been having a tough time losing weight, you’re not alone. However, it’s important for your health that you stick with it. Below, you’ll find some tips and tricks that you can use to make your weight loss process more efficient. Continue reading to learn more.

The Standard Advice Still Applies

First, it’s important to note that losing weight after 65 isn’t an entirely different process than losing weight as a younger adult. Instead, the same rules that apply to younger folks still apply to older ones. For example, you should try to:

  • Eat below your maintenance level
  • Focus on whole, healthy foods
  • Limit empty calories from foods with no nutritional value
  • Spend time exercising regularly

The Metabolism Problem

As we get older, our metabolisms tend to slow down. This means that your body needs fewer calories than it used to in order to carry out its daily functions. The bottom line is that when your metabolism goes down, you need to eat fewer calories, or else you risk putting on unwanted pounds.

There are steps that you can take to outsmart your body’s metabolism. Experts recommend that older adults attempt to eat more small meals and snacks throughout the day instead of just a few big meals. They say that you shouldn’t go much longer than three hours without eating. If you do, then you risk making your metabolism slow down even further, which can make losing weight even more difficult.

The Importance of Protein and Weight Training

Muscle loss is another problem that impacts older adults more than younger ones. This is because our bodies naturally lose muscle mass as they age. One of the easiest ways to offset this natural process is to pick up a strength training regimen. Not only will you maintain more of your muscle mass, but doing so will also help you burn more calories.

Getting enough protein into your diet is a key part of maintaining your muscle mass. Experts recommend that older adults increase their protein intake as they age. You should be eating about one gram of protein for every kilogram (2.2 pounds) of body weight that you have. For example, someone who weighs 180 pounds should eat about 81 grams of protein each day.

Use Medicare to Get Professional Help

Every person is different and no two weight loss journeys are exactly alike. The key to unlocking the weight loss that you want could be consulting with a physician. Thankfully, you can use your Medicare health insurance to cover some of the costs of this. For example, Medicare Part B can cover the costs of obesity screenings and behavioral counseling for people who have a body mass index (BMI) or 30 or more.

If you’d like to learn more about using Medicare insurance to promote weight loss, consider contacting a partnered licensed agent with Time for 65. You can do so today by either filling out this form or giving us a call. We look forward to hearing from you.