The golden rules of weight loss still apply:
But there are ways to get going.
Weight loss can lead to additional lean muscle loss and decreased physical strength. Though losing weight certainly can benefit older adults who are obese or overweight, experts say it must be done safely and methodically.
But those who survive to age 80, such risk factors start to go down. And so, too, may the number you’re seeing on the scale. While people naturally tend to gain weight up until age 75 or 80, over age 80 they tend to decrease in weight, Nicklas explains.
The general guidelines of the diet recommend that people eat:
To battle belly fat:
If you have a large frame, add 10 percent, and if you have a small frame, subtract 10 percent. Using this equation, a 5-foot, 7-inch female would have an ideal body weight of 135 pounds, plus or minus 13 pounds. Her ideal weight range would be between 122 and 148 pounds.
Consume about 2,600 calories a day if you are active. A female older than 70 years should eat between 1,600 to 2,000 calories daily if you are a sedentary to active.
Older adults, regardless of their body weight, have increased belly fat. However, when they need to expend energy, older people do not burn the energy stored in fat cells as efficiently as younger adults, leading to the accumulation of a stubborn and harmful belly fat.
Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don’t last.
Unintentional weight loss in persons older than 65 years is associated with increased morbidity and mortality. The most common etiologies are malignancy, nonmalignant gastrointestinal disease, and psychiatric conditions.
The Body Reset Diet is a 15-day weight loss plan that involves a low calorie meal plan and regular light exercise. The meal plan emphasizes smoothies, snacks, and small meals, all of which you prepare at home using the recipes outlined in Harley Pasternak’s guidebook and cookbook.
One study found that regular aerobic exercises, such as walking, reduced belly fat and helped people manage obesity. Walking and running help burn calories in the body, but they also help reduce belly fat, depending on the intensity of the exercise. However, running may help reduce belly fat more effectively.
Processed meats are not only bad for your stomach but are linked to heart disease and stroke.
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.