Tip No. 4: Load up on protein.
If ever there was a time to focus on getting enough lean protein, it's now. There is some evidence that older adults need more protein. A study found that increasing protein intake could help older adults build muscle. That can help counteract age-related muscle loss.
Aim for roughly 30 grams at each meal and more if you tend to crave carb-rich foods. Not only does adequate protein help support muscle growth and repair (which, when coupled with resistance training, will help increase metabolic rate and overall calorie burn), but it's also more satiating than carbs and fats, meaning you'll be less likely to reach for unhealthy snacks.
Tip No. 5: Be patient.
While it's just as possible to reach your healthy weight at 60-something as it is when you were 20-something, it might take a little longer. You might not be able to push yourself as hard as you'd like to during workouts, leading to a lower calorie-burn than you used to hit. Or, you may not be as strong as you once were, prompting you to lift lighter weights (also lowering that calorie-burn number you see on your heart rate monitor).
If you stick to a healthy diet and exercise plan, your weight will take care of itself over time.
Tip No. 6: Stretch yourself.
The more flexible you are, the more you will enjoy any physical activity you do and the less chance you'll have of hurting yourself. And at 60+, a less active lifestyle and an increase in aches and pains can make your flexibility plummet. Consider taking a yoga class or even simply adding a few stretches to your day, particularly after you've taken a walk or warmed up your muscles in some other way.
Tip No. 7: Change your attitude.
If you've got phrases like "Gaining weight is part of the aging process" or "Everybody my age is overweight" on repeat, it's time for new mantras. It's important to avoid slipping into a mindset that will prevent you from losing weight.