Planning a weight loss diet for a 70-year-old woman is no easy task. A woman in her 70s will have some additional health concerns, which need to be considered while dieting, and will require a very different nutrition plan from younger women and men. However, this also makes her weight loss journey much more challenging, as menopause brings changes to the body that can result in gaining unwanted pounds.
If you’re a 70-year-old woman and want to lose weight, it’s important that you maintain or reduce your caloric intake every day based on your weight, height, and daily activity. At this age, losing weight should be based on your current health condition and not make you conform to some ideal body shape.
This article will let you know all aspects of a proper weight loss diet that would be best suited to a 70-year-old woman (as well as any other age). We’ll talk about why it’s important to set goals, what weight loss diet plan you should follow, and how to maintain your weight once the pounds start falling off.
Related: How to Lose Belly Fat for a 60-Year-Old Woman
Contents
1) Maintain a Balanced Diet
A balanced diet is essential for weight loss. It is also important to remember that you need to eat smaller portions of food, but not less than 1,200 calories a day.
Check out our calorie calculator here: https://tummy-trimmers.com/calorie-calculator
Spend more time in the kitchen preparing healthy meals for yourself. This will make it easier to avoid unhealthy snacks and other foods that may be tempting when on a diet.
Avoid junk food and don’t eat too much sugar. A balanced diet includes plenty of fruits and vegetables, whole grains; protein; dairy products; and healthy fats such as those found in avocados and olive oil.
Limit processed foods, saturated fats, and trans fats as much as possible — these all tend to be high in calories with little nutritional value.
If you have any questions about your diet or how much you should eat, talk with your doctor or healthcare provider.
As you age, it becomes more difficult to lose weight unless your diet is highly restrictive. The key to successful weight loss at any age is making permanent changes to your eating habits and lifestyle.
This means eating fewer calories than you burn each day and doing physical activity that fits into your schedule.
2) Have Regular, Small Meals to Help You Maintain Your Weight
A 70-year-old woman who is 5 feet 3 inches (1.60 m) tall, weighs 140 pounds (63 kg), and exercises three times a week might be able to maintain her weight by eating 1,600 calories daily. This would give her an energy intake of about 2,400 kilojoules per day (2,400 kcal).
She could eat three meals and two snacks daily or four meals and one snack. She might choose to have breakfast at 7 am, lunch at noon, and dinner at 6 pm. Her snacks could be fruit or cheese at 9 am and 3 pm and yogurt with nuts and seeds at 3:30 pm.
Your goal is not to lose weight as quickly as possible but to manage your weight in a healthy way that supports your health for years to come.
Having regular meals helps you maintain your weight over time because it helps control your appetite so that you aren’t tempted to overeat when you’re hungry between meals.
With the help of a registered dietitian (RD) or other health professionals, you can develop an eating plan that meets your needs and fits into your lifestyle.
3) Don’t Skip Breakfast
You may have heard that breakfast is the most important meal of the day. That’s true for everyone, but it’s especially important for seniors who are trying to lose weight.
Not eating breakfast can make you feel weak and tired and leave you with a craving for junk food later in the day.
Eating breakfast will also help keep your blood sugar level stable during the morning and avoid hunger pangs that could lead to overeating later in the day.
Breakfast is one of the most important meals of the day because it gives your body energy and helps control your appetite throughout the day.
4) Eat More Fruits and Vegetables
Weight loss diets for a 70-year-old woman are quite different from those for a 20-year-old woman.
Senior women have specific needs, and their bodies respond differently to weight loss plans than younger women do.
The best weight loss diet for senior women will be one that is tailored to their unique physiology.
Senior women should focus on fruits and vegetables as the bulk of their diets. These foods are full of vitamins and minerals, which seniors need more than younger people.
They also contain fiber, which helps keep bowels regular and prevents constipation, which can cause bloating and heartburn in seniors.
The key is to find a balance between what you need to eat and what your body needs. If you try to starve yourself or cut out entire food groups like carbohydrates or fats completely, it will backfire on you in the long run.
You should also focus on eating foods rich in fiber that fill you up quickly so that you don’t overeat at mealtime or snack excessively throughout the day.
Although it may seem difficult at first, after a few weeks of following this plan, many seniors find that they feel healthier than ever before!
5) Increase Your Protein Intake
Protein is important because it helps you feel full longer and prevents muscle loss. Both of these benefits help with weight loss, especially if you are trying to lose weight as you age.
As we age, our metabolism slows down, and we can become less active. This means that we need fewer calories to maintain our weight.
However, if you are eating less than what your body needs, it will start burning muscle instead of fat for fuel and storing the extra calories as fat to keep your energy levels up.
Eating more protein than carbs helps keep blood sugar levels balanced throughout the day so that cravings are reduced and hunger pangs are diminished.
The best way to do this is by making sure that all meals contain at least 30% protein, which means eating at least 3 servings of lean meat or fish per day (2 ounces each serving).
Vegetarians can get their protein from nuts, seeds, beans/legumes, etc.
6) Drink Plenty of Water
Drinking water helps you feel full, so you eat less and don’t need to snack as often. It also helps your body flush out toxins and wastes from your system.
The Mayo Clinic recommends that women consume about 11.5 cups (2.7 liters) of water daily. If you’re older than 60 years old, it’s even more important to increase your fluid intake and stay hydrated.
If you have trouble remembering to drink enough water throughout the day, set an alarm or use a timer on your phone to remind you every time you sit down for a meal or snack.
Also, learn about the role of water in your weight loss journey in this well-written article.
7) Get Enough Sleep
Get enough sleep and rest. Sleep is essential for everyone, especially seniors who want to lose weight. This is because sleeping helps reduce stress levels which can lead to overeating.
In addition, sleep provides energy and increases your metabolism, so it’s important to get seven hours of rest every night.
Sleep is key to maintaining a healthy lifestyle throughout your life, including after retirement. Sleep deprivation can wreak havoc on your health, making you feel tired all day long and increasing your risk for disease.
According to one study published in the Journal of the American Heart Association, people who slept fewer than six hours per night were shown to have an increased risk for stroke and heart attack compared with those who slept at least six hours each night.
That’s why it’s so important that seniors get enough sleep every night — seven or eight hours seems like an ideal amount of time to sleep.
8) Exercise
Seniors are advised to keep their bodies active, such as walking and stretching whenever possible.
If you can’t do much exercise now because of health problems, at least ensure you’re not sedentary for long periods.
The NHS advises that adults should try to be physically active for at least 30 minutes a day on most days of the week. This could include taking regular brisk walks or cycling.
You can also try physical activity classes such as Tai Chi or yoga. You can also try one of the mini exercise bikes for the elderly.
Frequently Asked Questions
How can I help my aging parent lose weight?
It’s important to understand that not all overweight people are unhealthy. In fact, many people who are overweight live long and healthy lives. However, as we age, our metabolism slows down, making it harder to keep the pounds off. Your parent’s doctor may recommend diet changes or exercise routines to help them reach their goals.
How do I know if my senior needs to lose weight or what his ideal weight should be?
Your parent’s doctor can help you determine his or her ideal weight. You may also want to consult a nutritionist, who can help you figure out if your parent is eating enough calories and nutrients each day.
What are some healthy foods for seniors?
A diet rich in fruits and vegetables, lean proteins like fish and poultry, whole grains like brown rice or quinoa, and low-fat dairy products will help keep your parent’s heart healthy and strong.
What are some healthy snacks for seniors?
Try offering your parent small portions of whole fruits and vegetables, low-fat yogurt with granola or nuts and seeds. If he or she enjoys salty foods, try serving pretzels, popcorn, or plain potato chips. Avoid high-sodium foods such as canned soups, sauerkraut, and pickles.
Can my parent get enough protein if he or she eats a vegetarian diet?
Yes, your parent can get plenty of protein by eating foods like beans, lentils, and peas. Be sure to offer your parent a variety of high-quality protein sources every day.
Conclusion
A healthy weight loss plan for seniors should be customized to the individual. This is especially true for older women at an increased risk of osteoporosis and other bone-related conditions.
Because of these risks, it’s important to consider a woman’s bone health when determining a weight loss plan. Don’t get too caught up in dieting. Focus on your overall health and eat a well-balanced diet to maintain your weight and health.
When it comes to weight loss, there are a lot of theories out there, but what works and what doesn’t? The truth is, there is no one-size-fits-all diet plan. Everyone’s body is different, so what works for one person might not work for another. However, there are some universal truths that can help you lose weight, keep it off and stay healthy.
References
- How Much Does Your Metabolism Slow Down as You Age? https://www.webmd.com/healthy-aging/how-much-does-your-metabolism-slow-down-as-you-age
- Water: How Much Should You Drink Every Day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- Sleeping Less than Six Hours and Heart Disease, Stroke: A Deadly Combo: https://pennstatehealthnews.org/topics/heart-disease-stroke-sleep-study/
- Physical Activity Guidelines for Adults Aged 19 to 64: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
