It is possible to achieve your objective of losing weight after 60. And keeping your weight at a healthy level can make it easier for you to lead an active and involved life as you age. However, to shed those extra pounds healthily, many people over the age of 60 need to make adjustments to their previous weight-loss plans. Discussion about the best diet for seniors to lose weight is important here, because methods of weight loss that are successful for younger people are only sometimes successful for older people.
However, this does not indicate that you cannot obtain a weight optimal for your health. You can successfully lose weight as you get older if you are aware of how your body changes as you get older and devise a weight-loss plan that is both safe and effective.
This approach typically begins for many senior citizens by establishing their desired body weight. Because age brings about changes in body composition, you may discover that as you get older, your ideal weight and the health factors that are most important to you fluctuate. If you believe that your body fat percentage has to be decreased, one of the most crucial actions you can take is to work closely with the members of your healthcare team.
This article will assist you in learning how to maintain your health while safely shedding those excess pounds. If you want to learn more about developing a practical plan for senior citizens to lose weight, keep reading.
Healthy diet for 60-year old woman to lose weight
It becomes more difficult to lose weight once a person reaches this age since their metabolism as a whole tends to slow down. However, it is feasible to lose weight if one is dedicated to their goal and changes their lifestyle. The strategy of healthy diet for 60-year old woman to lose weight is important to discuss here.
The following is a list of some short methods for efficient weight loss in seniors:
- Consuming fewer calories than they burn off by eating and drinking
- Limiting consumption of foods and substances that have little or no nutritional value, such as sweets and foods high in empty calories
- Staying away from trendy diets that only produce short-term outcomes
- Including a wide range of food options, such as fruits, vegetables, seafood, beans, whole grains, low-fat or fat-free dairy products, and so on.
These points benefit a healthy diet for 60-year old woman to lose weight. Before beginning any new form of physical exercise, a person should consult with their primary care physician to discuss their fitness objectives and any comorbid conditions they may have.
9 ways to lose weight for seniors
Following are some weight loss strategies for seniors.
1-Eat a high-protein diet
Protein is essential for developing muscle mass, contributing to an improved metabolic rate and reduced calorie consumption. Because muscle loss is more common in elderly individuals, they need to consume foods rich in protein, such as seafood, dairy products, fortified soy products, beans, lentils, and peas. Diets that are high in protein help people avoid gaining weight and belly fat.
2-Engage in strength training
Strengthen your muscles by doing the following: Strength training, which increases muscular mass and can include the following:
- Weight machines
- Lifting weights
3-Avoid consuming sugary foods and beverages
Avoid consuming foods and beverages with high sugar content since sugary foods and drinks have a low nutritional density but a high sugar content. High fructose content, found in added sugars, is thought to inhibit fat burning. You should avoid sugary foods and drinks like cookies, cakes, frozen yogurt, soda, flavored coffee drinks, and sweet tea to keep your weight in check.
As people age, their experience of thirst tends to diminish. Drinking water can do wonders. Frequently, drinking more water results in ingesting fewer calories without additional sugar. Even if you’re not thirsty, you should strive for at least 64 ounces of water every day.
5-Eliminating processed food
Nutrients, vitamins, minerals, and fiber are absent from processed foods. Easy-to-digest foods, such as white rice, white bread, and products manufactured with refined flour, cause rapid increases in blood sugar and insulin levels after meals.
6-Avoiding extreme stress
The “stress hormone” cortisol can be released by stress, resulting in abdominal fat. Stress causes decreased sleep quality, overeating, and excessive alcohol consumption, all of which contribute to weight gain. Meditation and breathing exercises can help reduce stress and improve one’s mood.
7-Avoid alcohol and smoking
Consuming alcohol and smoking can lead to abdominal fat formation and weight increase.
8-Adding more vegetables and fruits to the diet
The best diet for seniors to lose weight is consuming two to three cups of vegetables for senior women and around 2.5-3.5 cups for older men. Similarly, adding fruits to one’s diet can reduce the risk of chronic diseases such as:
- Heart disease
Hunger can further retard the metabolism. Instead of skipping meals, reduce your daily caloric intake.
Losing the belly weight loss for seniors
Losing the belly weight loss for seniors is a big challenge. The premise of the Flat belly diet is that monounsaturated fatty acids (MUFAs) specifically target and eliminate abdominal fat while lowering digestive speed to prolong satiety and curb snacking. The Flat Belly Diet starts with a four-day “anti-bloat” phase. That restricts caloric intake to 1,200 calories per day from a prescribed list of food and drinks and a four-week eating plan that permits three 400-calorie meals and one 400-calorie snack totaling 1,600 calories per day. Once you reach the end of the four-week eating plan, you will consume a great deal of fiber, which helps prevent hunger, and you will never go longer than four hours without eating. Although the Flat Belly Diet is designed for ladies, it is adaptable to your gender, age, and activity level, with men, permitted more daily calories. Losing the belly weight loss for seniors can be achieved by adopting a flat belly diet.
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