How to get rid of excess weight after 60 years: TOP-6 recommendations

Necessary "white death". How much salt does a person need per day?

Losing excess weight after 60 years is not easy, but it is possible. And it is very important to do it correctly. Our expert is the famous nutritionist Marianna Trifonova .

Of course, it’s not for the sake of the cherished 90–60–90 that grandmothers learn to calculate calories, and it’s not in order to outright offend their neighbors with their article that they limit themselves to grandfather’s food. Most of them are recommended by doctors to lose weight. After all, excess weight is one of the significant risk factors for the following diseases:

● type II diabetes; ● hypertension; ● vascular atherosclerosis (cause of heart attacks and strokes); ● heart disease; ● tumors; ● sleep apnea syndrome (stopping breathing during sleep); ● cholecystitis; ● osteoarthritis, etc.

In addition, extra pounds complicate the course of existing ailments. Moderate weight loss (5–10%) may improve your health and reduce your medication dosage. However, in most cases, older adults should not try to lose weight on their own. It is safer if this process is supervised by a doctor.

Features of the functioning of the human body after 60 years

As a person ages, atrophic and degenerative processes begin to develop. With age, the functionality of all organs and systems weakens, and biological processes slow down.

Doctors identify the following characteristic changes in the body of people over 60 years of age:

1. The number of neural connections responsible for the need or intuitive reading of the necessary products to maintain a healthy metabolism in the body decreases. Decreased mental health. Concentration and memory decrease. The risk of developing iron deficiency anemia increases.
2. The balance between anabolic (tissue structure) and catabolic (destruction) processes is disrupted. Then the body cannot normalize blood pressure, sugar levels after meals, fully recover from illness, etc.
3. The number of body cells decreases and their activity decreases. This is manifested by disruption of the kidneys, heart, lungs, liver, and central nervous system. As a result, muscle mass decreases, the amount of blood proteins decreases, and the fat layer increases.
4. The functionality of the stomach is impaired, intestinal motility decreases, and frequent constipation occurs.
5. The condition of the teeth deteriorates, due to which a person cannot chew food thoroughly, dry mouth occurs, and appetite decreases.
6. The sense of smell and the ability to distinguish taste decreases. Then the person loses appetite or consumes a lot of sweets.
7. The functionality of the kidneys is impaired, the volume of urine increases, dehydration occurs, and the balance of electrolytes is disrupted.
8. The functions of the immune system deteriorate, the risk of infections and cancer increases.

In addition, older people often suffer from heart and vascular diseases, diabetes, osteoporosis (increased bone fragility), etc.

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Physical activity

Strength training and other types of intense physical activity are no longer relevant after sixty years of age. But this does not mean that sport is harmful in principle. There are certain fitness programs for retirees that are characterized by a minimum load on the joints and an emphasis on breathing exercises and yoga. Regular amounts of cardio exercise strengthens cardiovascular function.

An excellent opportunity to exercise your body physically without putting yourself at risk is Nordic walking. This sport is especially popular among pensioners. On city streets you can often meet smiling grandparents with poles that look like ski poles. Nordic walking has a complex healing effect:

• normalizes blood pressure;
• helps keep muscles toned;
• reduces the concentration of cholesterol in the blood;
• activates cardiovascular function;
• strengthens bone tissue.

Important: the advisability of using certain physical activities, including Nordic walking, should be discussed with your doctor. It is necessary to check a number of parameters: blood pressure, hormone levels, etc., it is also advisable to take tests. Then weight loss will be not only effective, but also safe.

General principles of proper diet for an old person

To avoid chronic ailments typical of older people, to support the body and improve its functionality, you need to adjust your diet. To do this, you must follow the following nutritional principles:

1. Control calories. The number of calories that enter the body from food should be equal to the actual energy expenditure.
2. Follow an anti-sclerosis diet. The diet needs to be replenished with products with anti-sclerotic effects.
3. Create a balanced, varied menu. A person should eat food rich in all essential nutrients, vitamins, and minerals.
4. Include easily digestible foods in your diet. A person should consume foods that are easily digested and moderately activate the secretory and motor function of the gastrointestinal tract.
5. Strictly follow the meal schedule. It is important to create a meal schedule by the hour, evenly distributing the daily diet.

When preparing a diet, an elderly person must take into account the state of certain organs and systems, metabolic characteristics, and eating habits.

Mode

People over 60 years of age should eat regularly, avoid long gaps between meals, and not overeat. This way, foods will be digested normally, and all organs involved in the absorption of nutrients will not be subject to excessive stress.

With age-related changes in the body, the functionality of the digestive system decreases, so heavy meals disrupt their functioning.

Important! After 60 years, men and women should switch to four meals a day. Lunch and breakfast should be the most satisfying, and for dinner it is better to eat light foods (low-fat fermented milk drinks, fresh vegetables or fruits).

Doctors recommend periodically arranging fasting days. Then a person should consume only cottage cheese, kefir, and plant products throughout the day.

People of the “third” age are prohibited from starving completely.

If you have chronic diseases, you should switch to 5 meals a day. This is necessary to relieve the digestive organs, speed up metabolism, and improve general condition.

Serving Size

A person over 60 years of age should eat in moderation. He should eat food 4 times a day, but in small portions.

The following is a table showing the daily amount of products in grams:

If it is easier for a person to focus on food portions, then every day he should consume:

1. Bread, cereals – 5 to 6 servings. 1 serving is 1 slice of bread, 30 g of cereal, ½ cup of porridge.
2. Vegetables – from 2 to 2.5 servings. A person can consume 1 cup of vegetables or ½ cup of chopped vegetables (raw or cooked) per meal.
3. Fruits – from 1.5 to 2 servings. At a time you can eat 1 medium piece of your favorite fruit, ½ cup chopped (fresh, cooked or canned), the same amount of dried fruits, freshly squeezed juice.
4. Milk and products made from it. A single serving consists of 220 ml of milk, yogurt (low fat), 45 g of hard cheese.
5. Lean meat, fish, beans, eggs, nuts - from 1.5 to 2 servings. For 1 meal, a person can eat about 90 g of meat or fish (per day - about 200 g), 1 cup of beans, 2 eggs, 100 g of peanut butter, 25 g of nuts.

When eating small portions, food is broken down faster and nutrients are absorbed.

Healthy foods

People of the “third” age suffer from slow metabolism, decreased appetite, and various negative reactions after taking medications or overeating. To reduce negative effects, you need to include the right foods in your diet:

1. Proteins can be obtained from seafood, which are better digestible. Lean meat and eggs can be consumed 1-2 times a week. Low-fat fermented milk products are suitable for daily consumption.
2. Sources of fats are unrefined vegetable oils. They can be used for dressing salads and porridges.
3. Complex carbohydrates, as well as fiber, can be obtained from whole grain bread, cereals, and plant products.

Important! People over 60 years of age need to saturate their body with vitamins and minerals. The nutrients they get from food are not enough, so it is recommended to take vitamin and mineral complexes.

What to refuse and what food to limit

To avoid such common problems as obesity, heart and vascular diseases, diabetes, you need to limit the amount of sugar, baked goods, and sweets. You can replace harmful foods with xylitol (a sweetener), berries, fruits, and honey.

To avoid unnecessary stress on the digestive system, avoid spicy, smoked, and salty foods.

It is strictly forbidden for older people to indulge themselves in fast food, processed foods, carbonated drinks, sausages, fatty meats, and milk. A person in the “third” age can afford 150 g of dry wine.

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Energy balance

To avoid obesity and related problems, an elderly person must control their daily caloric intake. The approximate energy value of the menu for people over 60 years old is from 2300 to 2100 kcal, and from 80 years old – from 2000 to 1900 kcal. During physical activity, the number of calories can be increased slightly.

The protein requirement in old age is very important for maintaining adequate body weight and reducing the risk of malnutrition and is 0.75-1 g per 1 kg of weight. Older people should consume 65 to 70 g of fat (dairy products, vegetable oils). Carbohydrate content ranges from 275 to 340 g, of which 10-15% are simple carbohydrates.

Menu specifics for men and women

Women over 60 years old are recommended to replenish their diet with healthy plant foods, low-fat dairy products, cereals, herbs, as well as foods containing protein, calcium, and iron. Read more about proper nutrition after 60 years for women in the article at the link.

Daily menu for women over 60 years of age:

1. Breakfast - cottage cheese, dry fruits, nuts, green tea or freshly squeezed juice.
2. Lunch – fresh, steamed or baked fruit.
3. Lunch – soup or buckwheat with meat, vegetables, cookies, tea.
4. Dinner – porridge with water, baked (without oil) fish, vegetable salad.

Important! Supplement your diet with seasonal vegetables and fruits native to your region.

A man's daily diet contains more calories:

1. Steamed or oven-baked fish, sliced ​​vegetables, unsweetened tea.
2. Fruit salad.
3. Low-fat borscht with meat, a little sour cream, a slice of bread, baked apples with honey, tea.
4. Cottage cheese casserole, kefir.

Menu options for men are different, the main thing is that he eats 1 kg of vegetables and fruits, 200 g of fish and meat.

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Healthy food for those over 80

After 80 years of age, a person becomes predisposed to excess weight, and the risk of developing the disease increases. To avoid this, you need to eat 5 times a day in small portions.

Expert opinion

Taisiya Galushina

general practitioner, nutritionist, transfusiologist, expert of the Gercules.fit project

Aging is preceded by the accumulation of damaged DNA sections throughout life, this is the destruction of proteins in molecules. It is important to monitor the intake of protein in the body to compensate for this process. The ideal ratio is 1 g of protein per kg of weight per day. Excess carbohydrates and proteins in the diet contribute to atherosclerosis, osteoporosis, neurodegenerative diseases, cancer, and insulin insensitivity. Diet plays a more significant role in maintaining genomic stability than previously thought. B vitamins (B3, B9, B12), zinc and magnesium are necessary for normal DNA synthesis. Therefore, after fifty years, it is recommended to eat foods with a high content of B12 and B9. People following a vegan diet also need specific vitamin supplements, since B12 is only found in animal products. Eating foods and oils rich in vitamin E can enhance cellular immune function in older adults. The intake of the amino acid tryptophan and fiber with food has a beneficial effect on the structure and function of the intestinal microflora and, accordingly, on the secretion of its factors that regulate multiple processes responsible for inflammation. Manipulating the composition of the intestinal microflora appears to be another effective way to increase life expectancy and improve well-being in old age. To date, the original causes of aging are still not clear, and the most proven types of nutrition are the Mediterranean and Okinawan diets. The general aspects are: high consumption of whole grains, legumes, fish and seafood, fruits and vegetables, moderate consumption of dairy products (mainly cheese and yogurt) and wine, low consumption of red meat, poultry and sweets. Many studies have confirmed the relationship between adherence to the Mediterranean diet and longevity, as well as a reduced risk of developing pathologies, and residents of the island of Okinawa have the longest life expectancy.

To support the functioning of the body, you need to follow these nutritional rules:

1. Eat lean fish, meat, and fats before 12 noon.
2. Dine on fermented milk products, avoid salt and extractives.
3. Boil, stew, steam the products.
4. Avoid sweets, sugar, and animal fats.
5. The menu of an old person after 80 years should include side dishes and vegetable dishes (salads with butter, cabbage, tomatoes, pumpkin, zucchini, greens). Limit the amount of legumes and spinach.
6. Drink green tea, weak coffee, freshly squeezed juices, water.

It is also important to remember that the menu should be varied, so look for new recipes.

The wind of change

Does it make sense to talk about the benefits of a healthy diet again? In addition to a gradual reduction and subsequent stabilization of weight, a thoughtful and correct diet will bring tangible benefits to the body at any age, and especially at an older age. A diet for pensioners is:

• normalization of intestinal function;
• lowering cholesterol levels;
• activation of blood circulation;
• strengthening the immune system;
• improvement of the cardiovascular system;
• memory improvement;
• reduction of swelling;
• decreased blood sugar levels;
• normalization of sleep;
• general health of the body.

If you add simple gymnastic exercises (15-20 minutes in the morning) and 1-2 hours of walking in the fresh air to such a diet, then in just a couple of months your body will acquire a second youth, and your peers will begin to envy you.

Useful supplements: vitamins, microelements

A lack of nutrients threatens to disrupt the functioning of many organs and systems.

Their deficiency is manifested by rapid fatigue, digestive disorders, deterioration of the condition of hair, skin, nails, frequent infections, complications of chronic diseases.

To avoid health problems, a person must know what beneficial substances he needs: retinol, B elements, ascorbic acid, nicotinic acid, calciferols, tocopherol, vitamin K.

Important! Before purchasing a dietary supplement, consult with your doctor to determine what your body needs.

The most popular drugs for people over 60 years old include Hexavit, Undevit, Centuri.

What should be the diet for weight loss 60+?

A diet for losing weight after 60 years of age includes:

• Limiting simple sugar (sweets, cookies, chocolate, white bread).
• Consumption of vegetable oils and olive oil.
• Every day, eat some fresh vegetables and fruits rich in fiber, which naturally supports metabolism, improves gastrointestinal motility, reduces the absorption of cholesterol, and prevents constipation.

Fiber-rich foods:

• natural oatmeal;
• wheat bran;
• muesli;
• dried fruits;
• nuts;
• wholemeal bread;
• cereals

Recommendations from professionals

Well-known nutritionists in Moscow know everything about healthy nutrition for people of the third age. They can tell you how to safely and quickly lose weight and stay in shape after 60 years.

Experts will tell you how to create a balanced and varied diet that will improve the condition of the body and slow down old age.

Natalya Sargsyan, nutritionist

A famous doctor advises how to lose weight and stay in shape after 60 years:

1. Reduce your caloric intake and consume more nutrients.
2. If excess fat appears, consult a doctor who will create a safe weight loss program.
3. Even if you are at a normal weight, eat healthy foods.
4. Follow a meal schedule and don’t skip meals, even if you don’t feel hungry.
5. Drink water regularly throughout the day, even if you are not thirsty.
6. Eat 4 times a day, eat only fresh food.

By following these recommendations, you can improve your health and control your weight.

Anna Melekhina, nutritionist

According to a leading nutritionist, after 60 years it is possible to normalize weight; for this you need to create a daily routine and adjust the menu.

Expert recommendations:

1. The basis of a proper diet for people over 60 years old is plant foods.
2. During your snack, eat greens, nuts, dry, fresh fruits and vegetables.
3. Drink green and herbal tea, juices, and coffee can be replaced with a chicory-based drink.
4. In the evening, eat fermented milk products and gluten-free cereals.
5. Eat breakfast and lunch with meat, fish or a small amount of beans.
6. Consume vegetable fats.
7. Drink at least 1.5 liters of clean water.

For people over 60 years old, physical activity is very important: walking with a pedometer or morning exercises.

Lidia Ionova, nutritionist

The specialist advises older people to switch to proper nutrition, which has a positive effect on the functioning of the whole body.

The menu should contain the following products:

1. Fruits and vegetables - 50% of the total daily menu.
2. Cereal products (unrefined, whole grain) – 25%.
3. Protein products (nuts, beans, dietary fish, meat, dairy products) – 25%.

You can replenish the amount of fluid in the body with water, milk, tea, and soups. Vegetable oils have a beneficial effect on the heart and blood vessels, the main thing is to consume them in small quantities. It is recommended to replace salt with herbs and spices.

Race walking, cycling, and swimming will only enhance the effectiveness of the diet and improve your overall condition.

Massage and wrap

For noticeable results, in addition to diet and exercise, massage courses are also conducted. It’s great if you have the opportunity to visit a massage parlor or turn to a professional, but it’s not always convenient in terms of time, and not everyone can afford it. There is an alternative option - massage the problem area yourself. This helps strengthen muscles, makes the skin tighten, increases blood circulation, which promotes the rapid breakdown of fats.

For better results, you can use additional tools:

• massage glove;
• homemade scrub with honey or coffee grounds;
• cold and hot shower;
• electronic or mechanical massage belt;
• silicone jar (it works like a vacuum suction cup).

Why does a woman need weight loss?

Each age has its advantages and disadvantages. For most women, life is just beginning at 60. Retirement allows you to spend more time on yourself. It is important to perceive retirement not as a death sentence, but as a time of new opportunities. The second advantage of old age is that menopause is over, hormonal levels have stabilized, and the functioning of the whole body has improved. At this time, sleep normalizes, mood stabilizes, and does not make you feel hot and sweaty.

Most women during this period experience a second youth, when they want to learn new things and get the most out of life. And here lies the first danger. There is no need to go to work, a significant part of the time is spent in the apartment, therefore, few people will not dare to look into the refrigerator once again in search of tasty food and delicacies. The threat of overeating hangs over those who perceive retirement as a great stress, trying to binge on it. Of course, high spirits are guaranteed, and with it, excess weight gain. Now is the time to think about your figure before the result on the scale becomes a threat to your life.