Diets for Women Over 60

Sixties are the time when you seriously start thinking about your health issues. Even those who never thought twice before eating anything in their life, suddenly start counting calories in their food as soon as they are on the wrong side of fifty. Women especially should be more careful about what they eat and how they lead their lifestyle after 60. They become susceptible to many disorders such as arthritis, fibromyalgia, which result from brittle bones and loss of muscle mass. Other lifestyle disorders such as hypertension and diabetes also raise their ugly head. In addition, women also have to fight certain other health issues which may originate from lack of female hormones after menopause. A healthy diet for women can help take care of most of the problems that may surface as a result of aging. 

What are the Effective Diets for Women Over 60

Elderly people usually require more proteins, calcium and other nutrients. The nutritional requirement of elderly and children is often the same. You need adequate amounts of starchy carbs, proteins, fats etc., for your body to function properly. Eating everything in moderation is the key to staying healthy in this age. Do not opt for any fad diets or low carb diets in order to lose weight. Remember, the weight loss at this age may come from muscles rather than fat. Hence, it is best to avoid any extreme weight loss program even though you might be on a heavier side. 

Nonetheless, you still need to keep a watch on your calorie intake. You may never had any trouble with weight until now. Hence, you might not have paid any particular attention to the calories in your diet. However, as you age, your body does not need the same number of calories that it needed when you led an active lifestyle. Hence, all these excess calories may now get converted into fat. Thus, you might wonder why you have suddenly started putting on weight even though you haven't made any significant changes to your diet. In short, you may need about 200 calories less than what you required during your active lifestyle. However, the same does not apply to women, who lead a very active lifestyle, even at 60. 

If you are already into eating healthy, you may not have to alter your diet significantly. However, there are some considerations regarding diet that you should take into account. You may want to increase your intake of fresh fruits, vegetables, lean meat, whole cereals, pulses and dairy products. Opt for low fat dairy products, as they are a good source of protein and calcium. Increase your intake of foods rich in iron and calcium. Besides, eat fibrous foods as fibre can get rid of problems such as constipation. In addition, you can also refer to the following healthy diet over 60 to get some cues. 

Breakfast

• 1 sliced tomato, cucumber
• 1 boiled egg
• 1 slice of brown bread
• 1 serving of cottage cheese
• 1 small pot of fat free yogurt
• 1 tsp honey
• 1 small piece of fruit

Lunch

• Steamed vegetables
• A slice of grilled salmon/ tuna/ swordfish
• Chicken breast
• 2 tbsp of steamed brown rice/ wholemeal pasta
• 1 piece of fruit

Snacks

• 1 apple
• Carrot sticks
• 2 pieces of dark chocolate
• Apricots

Dinner

• Sliced cucumber, tomato and lettuce
• Cubes of low fat cheese
• Boiled chicken
• Tinned tuna/ sardines
• 1 small pot of fat free yogurt
• 1 piece of fruit

As much as you want to be careful about your diet, you also need to let go of certain bad habits such as smoking, drinking etc. Besides, maintain a strict schedule of moderate exercises to stay fit.

Obesity (Overweight)

Obesity is a medical condition which refers to as accumulation of excess body fat. This condition is commonly seen across the globe and in different age groups. Obesity is responsible for causing many health problems such as heart disease, diabetes and high blood pressure. Being a high level obese means you are vulnerable to health problems related to your weight. Obesity is behind a number of deaths due to heart ailments, diabetes and hypertension. An important thing to note is that even modest weight loss can improve or prevent the health problems associated with obesity. Starting with healthy eating, increased physical activity and behaviour changes can also help you lose weight. In some cases, medications or weight-loss surgery is beneficial. Common causes of obesity Although genes and hormones influence body weight, obesity occurs when you consume more calories than you burn through exercise and normal daily activities. The body stores excess calories as fat. Obesity usually results from a number of causes, including: If you are inactive, you don't burn as many calories. With a lethargic lifestyle, you can easily consume more calories every day than you use through exercise. Having a high calorie diet full of fast food minus fruits and vegetables, skipping breakfast and taking high-calorie beverages all contribute to weight gain. A woman's weight necessarily increases during pregnancy. Some women find it difficult to shed weight after child birth. This weight gain may contribute to the development of obesity in women. Too little sleep can disturb hormones which can increase your appetite. You may also indulge in foods high in calories and carbohydrates leading to weight gain. Some medications such as antidepressants, diabetes medications, beta blockers, corticosteroids can lead to weight gain if you don't compensate through diet or activity.

Symptoms:

A case of obesity is confirmed when an individual’s BMI (body mass index) is 30 or more. Body mass index is computed by dividing your weight in kilograms (kg) by your height in meters (m) square. Below is an indication of BMI and weight status: BMI            Weight status Below 18.5   Underweight 18.5-24.9      Normal 25.0-29.9      Overweight 30.0-34.9     Class 1 Obese 35.0-39.9     Class 2 Obese 40.0            Class 3 Obese(Extreme) For many individuals, BMI is a logical calculation of body fat. However, BMI does not accurately measure body fat. So some people like athletes may not fall under the obese category even though their BMI is on the higher side. You can take assistance from a dietitian to solve this problem.

Treatments:

The main objective of obesity treatment is to reach a healthy weight. You may require working with some health professionals to help you understand and make changes in your eating and activity habits. Dietary Changes: Minimizing calories and eating healthier are important to overcoming obesity. At the beginning, you may lose weight quickly, but steady weight loss over the long term is considered the safest way to lose weight. Say no crash diets, because they are not prudent enough to help you keep excess weight off for the long term. Exercise and physical activity: One of the important treatments for obesity is increased physical activity or exercise. Many people are able to control their weight by simply walking, 30 minutes daily. But for obese people at least 150 minutes a week of moderate-intensity physical activity is recommended to prevent further weight gain. It is best to break exercise regime into several sessions throughout the day. Behavioural Changes: A behaviour change program can help you make lifestyle changes and lose weight. Measures to take include examining your current habits to find out what factors, stresses or situations may have contributed to your obesity. Behaviour modification can include counselling from trained mental health professionals and support groups. Weight-Loss Surgery: Also known as bariatric surgery, this option is open for individuals who have tried everything in the book to lose weight but have failed every time. However, bariatric surgery can pose serious risks. You may always have to be vigilant about your weight. A combination of healthier diet and more activity in a practical and sustainable manner is the best way to lose weight and keep it off for the long term.

Diets for Women Over 60

Sixties are the time when you seriously start thinking about your health issues. Even those who never thought twice before eating anything in their life, suddenly start counting calories in their food as soon as they are on the wrong side of fifty. Women especially should be more careful about what they eat and how they lead their lifestyle after 60. They become susceptible to many disorders such as arthritis, fibromyalgia, which result from brittle bones and loss of muscle mass. Other lifestyle disorders such as hypertension and diabetes also raise their ugly head. In addition, women also have to fight certain other health issues which may originate from lack of female hormones after menopause. A healthy diet for women can help take care of most of the problems that may surface as a result of aging. 

What are the Effective Diets for Women Over 60

Elderly people usually require more proteins, calcium and other nutrients. The nutritional requirement of elderly and children is often the same. You need adequate amounts of starchy carbs, proteins, fats etc., for your body to function properly. Eating everything in moderation is the key to staying healthy in this age. Do not opt for any fad diets or low carb diets in order to lose weight. Remember, the weight loss at this age may come from muscles rather than fat. Hence, it is best to avoid any extreme weight loss program even though you might be on a heavier side. 

Nonetheless, you still need to keep a watch on your calorie intake. You may never had any trouble with weight until now. Hence, you might not have paid any particular attention to the calories in your diet. However, as you age, your body does not need the same number of calories that it needed when you led an active lifestyle. Hence, all these excess calories may now get converted into fat. Thus, you might wonder why you have suddenly started putting on weight even though you haven't made any significant changes to your diet. In short, you may need about 200 calories less than what you required during your active lifestyle. However, the same does not apply to women, who lead a very active lifestyle, even at 60. 

If you are already into eating healthy, you may not have to alter your diet significantly. However, there are some considerations regarding diet that you should take into account. You may want to increase your intake of fresh fruits, vegetables, lean meat, whole cereals, pulses and dairy products. Opt for low fat dairy products, as they are a good source of protein and calcium. Increase your intake of foods rich in iron and calcium. Besides, eat fibrous foods as fibre can get rid of problems such as constipation. In addition, you can also refer to the following healthy diet over 60 to get some cues. 

Breakfast

• 1 sliced tomato, cucumber
• 1 boiled egg
• 1 slice of brown bread
• 1 serving of cottage cheese
• 1 small pot of fat free yogurt
• 1 tsp honey
• 1 small piece of fruit

Lunch

• Steamed vegetables
• A slice of grilled salmon/ tuna/ swordfish
• Chicken breast
• 2 tbsp of steamed brown rice/ wholemeal pasta
• 1 piece of fruit

Snacks

• 1 apple
• Carrot sticks
• 2 pieces of dark chocolate
• Apricots

Dinner

• Sliced cucumber, tomato and lettuce
• Cubes of low fat cheese
• Boiled chicken
• Tinned tuna/ sardines
• 1 small pot of fat free yogurt
• 1 piece of fruit

As much as you want to be careful about your diet, you also need to let go of certain bad habits such as smoking, drinking etc. Besides, maintain a strict schedule of moderate exercises to stay fit.

Eat fruits to get a flat tummy

Apart from working out in the gym, healthy diet also plays a vital role in getting flat abs. There is a saying; Abs are made in the kitchen not in the gym. Maybe we are doing many abdominal exercises, but, what gives shape to our tummy is a diet full of nutrients. Eating certain foods helps us to achieve our fitness goals faster and aids in reducing bloating and slim down body.

Here are some foods that will burn your tummy and make your belly flat.

1. Apple

• Apples are loaded with essential antioxidants, dietary fiber and falavanoids. Apple reduces the risk of heart diseases, cancer, hypertension and diabetes.
• Pectin fiber present in apple is a natural fat burner. Polyphenosis found in an apple makes it, low in sugar and calories.
• An apple is a daily snack for flat abs, research shows that people who eat an apple daily reduces excessive weight much faster.
• Caffeine present in an apple provides more energy for your core out. Eat an apple, every time before workout.

2. Berries

• Fibers present in the berries traps the food particles and flush the harmful toxins out of your body before they proliferate in your internal system.   
• Berries are rich in antioxidants, boost your immunity and digestive system, and keeps blood sugar and stomach bloating under control.
• Eating strawberries, raspberries and blue berries improve blood flow in your body and help muscle contract more effectively. 

3. Nuts

• Nuts like almonds, pistachios, walnut and cashews provide all round health benefits to your body. Eating these nuts maintains the level of daily protein intake.
• A handful of almonds are a healthy way to get essential daily fats in your body. You can add nuts to your morning breakfast, evening snack or make a milkshake of it.
• Nuts provide you with high levels of fiber and help combating against indigestion, bloating, constipation and other diseases related to the digestive system.

4. Eggs

• Eggs are an abundant source of protein, amino acid present in the egg is responsible for the development of muscle fiber.
• Eating eggs in the breakfast keep you energized throughout the day. Eggs have some unique feature which makes them weight loss friendly.
• A large egg contains about only 80 calories only, but is full of healthy nutrients.

5. Yogurt

• Yogurt is one of the best sources of calcium and keeps your digestive system healthy. 
• The probiotics present in the yogurt reduces the chance of constipation, bloating and gas and promotes the growth of healthy bacteria for better motions.
• Yogurt is catalyst in the burning of fat and promotes weight loss.

6. Fish

• Eating seafood, especially salmon fish increases the rate of metabolism in your body; eating fish also lowers down your cravings for unhealthy food.
• Salmon and tuna fish are a major source of omega-3 fatty acids and besides making your metabolism more efficient, it also improves the glucose insulin response.
• One can also take fish oil capsules to for muscle building and weight loss.