Finding healthy, long-term weight loss strategies can be tough at any age. With so many fad diets and “fast” remedies available, it can feel like those are the only viable options for weight loss. However, regardless of your age, you can develop healthy habits that will help you achieve your goals.
We wanted to learn more about weight reduction habits that are both safe and effective for people in their 60s, because this decade includes several biological changes that can affect weight loss, such as metabolism and lifestyle changes. To do so, we spoke with a few nutritionists to get their recommendations on easy dietary habits that can assist!
Many people believe that eating less is the key to losing weight, but this is simply not true. In fact, regardless of your weight loss goals, obtaining enough calories becomes increasingly vital as you age.
“Eating frequently can help you lose weight and fat! Consider your metabolism to be a fire; to get a fire going, you must first light it. Then, every few hours, you add small amounts of wood to keep it burning. The same is true for your metabolism; you must kickstart it with breakfast and then keep it blazing by eating little, frequent meals every few hours. Eating more frequently will help you manage hunger and fullness, allowing you to better control portion sizes and calorie intake “Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our expert medical board, agrees.
Protein will give you a boost.
Protein is one of the most important nutrients for healthy weight loss after 60, so having enough of it every day can help you achieve your goals.
“Because protein slows digestion, it helps you feel full earlier and for longer,” adds Goodson.
“Protein at each meal and snack can help you feel full throughout the day, allowing you to better control your caloric intake. To reduce belly fat, or any fat, you must consume fewer calories than you consume to maintain your weight. Adding more protein to your diet can help you feel fuller while eating fewer calories. Consider having eggs for breakfast, Greek yogurt and string cheese for snacks, and then adding nutrient-dense, high-quality protein to your lunch and dinner, such as beef, salmon, or fowl.”
Eat meals that are high in resistant starch.
Resistant starch, a carbohydrate that isn’t digested in your small intestine, is another crucial key to healthy weight loss as you become older.
According to Kara Landau, RD, founder of Uplift-Good Mood Food, “incorporating foods with a good level of resistant starch in your diet is useful for developing a flatter abdomen.” “The helpful bacteria in your gut ferment resistant starch as it passes through your digestive tract. The by-products of the fermentation process aid in improving insulin sensitivity and reducing fat buildup around the waist. Consuming foods high in resistant starch on a daily basis will help you see benefits quickly. It’s as easy as eating overnight oats in the morning, snacking on cashew nuts or Prebiotic Bliss Bites during the day, or adding beans and lentils to salads or soups for a light evening meal.”
Check to see if you’re getting enough fiber.
Fiber is critical for sustaining general health, especially as you become older. Fiber will also be crucial for those over the age of 60 who want to achieve some of their weight loss goals.
“A high-fiber diet can assist folks in their 60s and beyond achieve a flat stomach because it keeps you feeling satisfied for longer so you don’t overeat,” adds Landau. “It also promotes gut health to prevent bloating and keep things going along the digestive tract.” “While only half of Americans get the recommended daily fiber intake of 25 to 30 grams, there are several very simple techniques to include extra fiber into your diet so you may hit this objective on a regular basis.”
“Crush these Gut Happy Cookies over a probiotic-packed greek yogurt or enjoy them as a digestive biscuit to meet half your daily fiber target by breakfast,” Landau continues. “Snacking on fruits, nuts, and seeds, as well as these Prebiotic Puffs, which are the highest fiber Puffs on the market, giving a whopping 8 grams per 120 calorie serving, is a simple answer if you’re more of a grazer.”
Consume fatty fish high in protein.
Finally, eating fatty fish that is also high in protein will help you age well while also assisting you in reaching your weight loss goals.
“Those aiming to decrease belly fat are often advised to eat meals strong in protein,” explains Bianca Tamburello, RDN, of the Chilean Salmon Marketing Council. “A protein like salmon (a fatty fish) has the added benefit of being high in omega-3s, which are good fats linked to satiety and hunger hormone regulation. Salmon also contains a significant amount of vitamin D, a rare substance associated to a reduction in belly fat.”
“As a certified dietitian, I recommend Chilean salmon because it is low in mercury, considered the best option, and is raised responsibly. Because most persons 60 and older do not consume the recommended 2 to 3 servings of seafood per week, eating more fatty fish and seafood is a fantastic place to start on your weight loss journey.”