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Lifestyle Adjustments for Fat Loss & Muscle Maintenance in Older Adults

  • December 15, 2023

Nutrition for older adults is significantly different from that of younger people. As the aging process goes past 55, maintaining body weight while maintaining muscle mass and bone health becomes crucial.

There need to be noticeable changes in your dietary practice and exercise regime to look and feel healthy later in life. This blog highlights the importance of adequate nutrition and exercise for improving body composition, BMI, waist circumference, and the overall well-being of older people. The efficiency of calorie restriction or deficit has also been discussed to achieve the desired physical goals.

Understanding Body Composition and BMI

Before we get into the intricacies of fat loss and energy restrictions, we need to understand the concept of body composition and BMI.

The relative percentage of fat, muscle, and bone in an individual’s body is their body composition. It is possible to report body composition as fat and fat-free mass. The body mass index is a value that can be derived from the mass and height of a person. Maintaining a healthy lifestyle helps in improving body composition and BMI.

Importance of Nutrition in Later Years

Nutritional needs vary with age as well as gender. But the benefits of a healthy diet on an individual’s physical, mental, and social well-being cannot be denied, irrespective of their age group. Improper nutrition can lead to several chronic diseases, such as cardiovascular disease, type 2 diabetes, and cancer.

 Nutritional guidelines can be followed to maintain a healthy lifestyle:

Consume a wide range of foods from the five food groups: eggs, tofu, lean meats, and poultry, fish, lentils, and beans; fruit; cereal grains, primarily wholegrain and high-fiber kinds; milk, yogurt, cheese, or their low-fat substitutes; and nuts and seeds.

Six to eight glasses of water should be consumed daily.

Eat less processed meats, commercial burgers, pizzas, biscuits, cakes, pastries, pies, crisps, potato chips, and other savory snacks high in saturated fat.

Replace unsaturated fats from oils, spreads, nut butter and pastes, avocado, and coconut with butter, cream, margarine, and coconut and palm oil.

Restrict your intake of sugar-sweetened beverages and meals, including fruit, vitamin waters, energy, sports, confectionery, soft drinks, and cordials.

Limit your alcohol intake.

Take up physical activity. (Try to get in at least 30 minutes a day of moderate-intensity exercise, like walking.)

Combining Nutrition and Exercise for a Better Lifestyle

As per studies, changes in body composition brought on by aging are frequently linked to shorter lifespans and increased disabilities. Obesity, or excess body fat, is closely related to aging, and the relationship seems reciprocal. This suggests that in addition to the general tendency for people to gain body fat as they age, it is also common for them to develop chronic diseases.

Obesity is known to increase inflammation, a chronic low-level inflammation linked with aging and immune system deterioration.

An online personal fitness trainer can benefit people looking for assistance to get their health on track. Studies showed different results for people who combined nutrition and exercise interventions and those who used nutrition or exercise-based interventions.

The final results of the study reflected:

Resistance training, mixed training, and any exercise program infused with a high-protein diet improve body composition. These changes occurred mainly due to changes in body fat.

Energy restriction, calorie deficit, and exercise or a high protein diet resulted in relative and absolute body fat loss. Calorie deficit alone also resulted in fat loss. Resistance training alone also resulted in fat loss.

Mixed exercise increased lean mass. Resistance training also increased lean mass, but a calorie deficit alone decreased lean mass. Online personal fitness trainers will guide you on including this training in your fitness regime.

Energy restriction alone or combined with a high-protein intake, aerobic exercise, or resistance exercise decreased BMI. In contrast, resistance training, either alone or with a high-protein intake, and aerobic training alone did not.

Ways to Lose Weight After 50!

The following points will help to reduce and maintain weight after the age of 50:

1.   Move more, Burn more:

One of the underlying ways to lose weight is to burn more than you consume. Research has shown that people who indulge in a more sedentary lifestyle have higher risks of cardiovascular diseases, obesity, and overall poor health. However, taking breaks every hour and getting your body to move can potentially improve your health.

2.   Improve sleep quality:

Not getting enough sleep can hinder your weight-loss process and may even lead to obesity.

3.   No skipping meals:

Meal skipping may seem like a smart way to save calories, but it might work against you while trying to lose weight.

According to research, there may be a connection between obesity and missing breakfast; therefore, skipping meals may cause someone to gain weight rather than lose it.

4.   Invest in an online personal fitness trainer:

Investing in an online personal fitness trainer offers personalized guidance, flexibility, and convenience. Customized workout plans and real-time feedback cater to individual needs, ensuring efficient and effective workouts.

Accessible from anywhere, online trainers eliminate geographical constraints, making fitness achievable for all.

5.   Foods & portions to consider

For effective fat loss in older adults, prioritize nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables. Opt for smaller, balanced meals throughout the day to regulate metabolism and control hunger. Include sources of healthy fats, such as avocados and nuts, while limiting processed foods and added sugars. Stay hydrated and consider lean protein sources like fish or poultry. Portion control is crucial; use smaller plates to avoid overeating.

Bottom Line:

With platforms like Codex World, the search for suitable fitness and wellness coaches ends. We understand the needs of individuals and provide them with a fitness partner-cum-coach that helps them reach their potential physical and mental health.

No matter your age or stage in your fitness journey, Codex World has a personalized plan to meet your needs.

Sabin L
Founder & Owner

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Codex Team