Diet Plan for Rapid Weight Loss for a 60-Year-Old Woman

You always want to lose weight quickly when you’re overweight, regardless of your age. However, if you’re a woman in your 60s, losing weight too quickly could result in the loss of important muscle that helps you burn calories, which could make it harder for you to maintain your weight loss over the long term. The best method to lose weight is to do it gradually. To explore a balanced diet that will aid in weight loss, speak with your doctor.

As you get older, your calorie-burning capacity decreases, which means you can’t eat as much as you used to without gaining weight. In general, women in their 60s need 1,600 to 2,200 calories a day to maintain their weight. Activity level determines where in that range you fall, with sedentary women on the low end and women with an active lifestyle needing more calories.

To lose 1 pound of fat in a week, you need to eat 500 fewer calories a day than you’re currently consuming. To limit muscle loss, your rate of weight loss should not exceed 2 pounds a week, which means reducing your daily intake to no more than 1,000 calories a day. Also, to prevent nutritional deficiencies, you should not limit your daily intake to 800 calories or less a day. So for example, a woman who usually eats about 2,000 calories a day could lose a pound a week by dropping down to 1,500 calories per day — either through eating less or exercising more, or preferably both.

Make sure your diet has adequate protein to encourage fat loss while protecting muscle mass. In a group of overweight or obese women following a low-calorie diet, a 2011 study published in The Journals of Gerontology examined the impact of adding a protein supplement vs a carbohydrate supplement on weight loss. According to the study, women who took protein supplements dropped more weight and kept more of their muscle mass than those who used carb supplements. The researchers advise older women aiming to reduce weight to consume a higher proportion of calories from protein in order to maintain their physical health and strength. The Academy of Nutrition and Dietetics advises older women to consume 5 to 6 ounces of protein daily.

While protein is an important part of your weight-loss diet plan, it’s also essential that you include a variety of other types of foods so that you get all the vitamins and minerals your body needs to stay healthy, while losing the fat. Include fruits, vegetables, and whole grains in your diet, too. These foods are not only rich in nutrients, but also low in calories and high in fiber. High-fiber foods add bulk so you feel full sooner, and they take longer to digest, keeping you feeling full longer, and making them a good addition to any weight-loss plan. Don’t forget a little fat, which is essential for good health. Get your healthy fats from nuts, olive oil, and fatty fish, such as salmon.

A weight-loss plan should include three meals a day, with one snack, if you like. A healthy breakfast might include a boiled egg with a whole-wheat English muffin topped with 1 tablespoon of peanut butter and a 6-ounce container of nonfat yogurt for 415 calories. For lunch, try 2 cups of mixed greens topped with 1/2 cup of chickpeas, 1 ounce of low-fat cheddar cheese, six chopped almonds, and 2 tablespoons of low-fat salad dressing plus a large banana for 435 calories. A healthy dinner for your weight-loss diet might include 4 ounces of grilled salmon, 1 cup of baked sweet potato and 1 cup of roasted Brussels sprouts tossed in 1 teaspoon of olive oil for 475 calories. Snack on 1/2 cup of nonfat milk with 1/2 cup of unsweetened whole-grain cereal for 95 calories.

Strengthening activities should be added twice a week to help you lose weight. In older women eating fewer calories, strength training helps maintain muscle and promotes weight loss, according to a 2015 research in The American Journal of Clinical Nutrition. Use resistance bands, free weights, or your own body weight as a tool to build and maintain muscle while burning fat. An effective strength-training plan should last around 30 minutes and target all the major muscle groups while performing two sets of each exercise with 10 to 12 repetitions.

Aerobic exercise can also help burn calories for weight loss. The Centers for Disease Control recommends you get 30 minutes of moderate-intensity aerobic exercise at a minimum, such as walking or riding a stationary bike, five days a week. Consult your doctor first before starting an exercise program.