It might be tough to lose weight in any age. With fad diets and “quick” solutions populating the market, it may appear like those are the only viable options for losing weight successfully. But no matter what your age is, there are healthy and long-term behaviors you can adopt to achieve your goals in a healthy way.
We sought to learn more about successful and safe weight-loss practices for individuals over the age of 60 since this decade is known for many bodily changes that can influence weight loss, like metabolism and lifestyle changes. We spoke with a few professional dietitians in order to get their recommendations on easy eating habits that might help us accomplish this!
1 — Eat often.
Many individuals think that cutting down on the amount of food you eat is the key to weight reduction, but this isn’t always true. Regardless of your weight loss goals, getting sufficient calories becomes even more essential as you grow older.
Eating on a regular basis, like most experts recommend, speeds up fat burning and reduces weight. Metabolism is similar to a fire: in order to get it going, you must light it. Then, in order to keep it burning, you must add a small amount of wood every two to three hours. The same may be said for metabolism; you need to start with breakfast and then try to keep it burning by eating tiny, frequent meals every few hours. “Eating meals more often throughout the day will help you manage your fullness and hunger, ultimately helping you control portion sizes and how much calories you end up consuming,” says Amy Goodson.
2 — Power up with protein.
Protein is an essential component of a healthy diet for weight loss after 60, so having enough of it on a daily basis may help you achieve your weight-loss goals.
Protein slows down digestion, allowing you to feel fuller faster and longer. “Protein helps you feel fuller sooner and stay full longer because it slows down digestion,” explains Goodson. “Eating protein at each of your snacks and meals may help you feel more satisfied throughout the day, allowing you to control your calorie intake. To lose weight, or fat in general, there must be a calorie deficit from what is required to maintain your current weight. As a result, increasing protein consumption can help make up for fewer calories. Consider eggs for breakfast, string cheese and Greek yogurt for snacks, followed by nutritious, salmon, high-quality protein like beef, or poultry in your lunch and dinner.”
3 — Consume foods that are high in resistant starch.
Another important component of healthy weight reduction as you grow older is resistant starch, which is a carb that isn’t absorbed by your small intestine.
“Resistant starch is a carbohydrate that feeds the good bacteria in your gut, which helps you have a flatter tummy,” says Kara Landau, RD, creator of Uplift-Good Mood Food. Resistant starch is fermented by the beneficial bacteria living in your stomach as it travels through your digestive tract. Resistant starch foods, such as overnight oats in the morning and Prebiotic Bliss Bites or cashew nuts throughout the day, or adding lentils and legumes to salads and soups for a light evening meal, all aid in boosting insulin response and reducing fat accumulation around the waist. Consuming resistant starch-rich meals on a daily basis will help you see notice results quickly.