Looking to lose some weight and dieting just isn’t working for you. As we age it seems to become more difficult to lose those excess pounds. New research is showing that individuals 60 years of age and older might want to begin adding weight training to their weight loss program. Researchers at the Wake Forest University in Winston-Salem, North Carolina stated that if you want to slim down you need to preserve muscle mass. Their study enrolled 249 overweight or obese adults in their 60s as part of the 18-month research program. The individuals were divided into three separate groups
One group followed a calorie-restricted diet alone and no exercise, while the second group adhered to strictly a limited diet and a cardio exercise program that involved walking. The 3rd group was given a diet regimen plus weight training program. The researchers checked information on the volunteers’ body composition at 6 months and 18 months.
The data collected was assessed through dual-energy x-ray absorptiometry. The individuals’ physical capabilities were examined, which was measured by a 400-meter walking test and knee extensor strength examination.
The findings revealed that participants in the diet plus weight training group shed more, weight than those that adhered to either a restricted diet regimen plus walking or limited diet regimen alone. Similarly, those who participated in the weight training group showed a much less muscle mass loss compared with the other groups.
“[This] isn’t terribly surprising, given that resistance training is a well established stimulus for muscle growth. What was surprising, however, is that diet [plus] aerobic training was not able to attenuate lean mass loss compared with diet alone. [Another] surprise finding was that diet [plus] exercise resulted in nearly twice as much fat mass loss than diet alone. Although this may have been due to enhanced compliance in the diet [plus] exercise groups, I think it sends an important pragmatic message that the diet [plus] exercise combination is most effective at maximizing fat — and thereby total weight — loss in a community-based setting,” lead author Kristen Beavers states in a Med Page Today report.
The findings are presented at the annual Obesity Week meeting and published in the journal Obesity.
More interesting results for seniors in their 60s
The research team observed that individuals in the weightlifting team lost a total amount of 17 extra pounds after 18 months, compared with only 16 pounds in the diet plus walking group and 10 pounds in the diet-only group. The health and wellness specialists have additionally found that the muscular tissue loss was most evident in the diet plan plus walking team compared with individuals in the diet-only or diet plan plus weight training groups.
The muscular tissue mass loss was 20 percent in the diet plan and walking group compared with just 16 percent in the diet-only group and only 10 percent muscle loss in the diet plus weightlifting group. These findings indicate that weight loss is connected to exercise and dieting. The best results appear to be the group that incorporated weightlifting.
For Seniors, the results emphasize the value of protecting muscle mass while attempting to lose weight. If you are approaching are in your 60’s is time to hit the weights. I only wish they would have included a group that dieted, practiced cardio and weight training. I would have been happy to have volunteered.
More Anti-Aging Tips to Practice
One of the best ways on how to prevent and slow the aging process is by being happy. This can be done by filling your life with love and joy. A good habit is to practice stress relieving activities since stress contributes to speeding up the aging process. A happy person automatically has a happy body.
Whiten your teeth to take some serious years off of your age. Years of drinking coffee and wine and smoking can do a serious number of the appearance of our teeth. Shave off some years by having your teeth professionally whitened. The difference it makes will astound you.
Have your hormone levels checked regularly. You will want to have your doctor run standardized tests to be sure that your levels are where they should be. Taking hormone replacement or supplements may be the fix to the way that you have been feeling if you have been feeling bad.
Keep your friendships alive, and the aging process will be one of enjoyment. By working at these friendships, you are providing yourself with fuel, which gives you energy and provides you with love. Remember, that you are never too old to begin new friendships. Your new friend could be sitting at the next table to you in the coffee shop.
As we have found, there are many useful things you can do to reduce the effects of aging. Combined with a positive attitude, these tips can help you to not only prolong your life, look younger and feel better, but to increase the number of advancing years in which you will remain free of disability.