Are there any successful meal plans for people in their 60s to copy?
GiftedHealth
Posts: 256 Member
I would love to follow someone’s meal plans who lost 30 to 40 pounds who’s in their 60s. Does anyone know how I could follow a meal plan like that?
0
Answers
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I lost around 50 pounds at 59-60, now 69 and still maintaining a healthy weight. As a complicating factor, I don't think there's really anything special about losing weight at our age, and I think individuals in our age group vary quite a bit, besides.
For myself, I did this:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
I think that's probably different from what you mean by meal plans: It's more of a "gradually remodel your eating" kind of idea. It worked fine for me.
The only differences I'm aware of with aging are that we can potentially absorb certain nutrients less effectively, so may need to get a little more of them, or spread them more through the day.
Protein is a key example of one to spread through the day, and be sure to eat enough of. Details here:
https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
We can also be more likely to under-consume and under-absorb some micronutrients, like calcium, iron, vitamin D, and B-12. Some of the blood levels of these can be checked with simple blood tests ordered by our doctor.
Beyond that, manageable exercise (both cardiovascular and strength) as well as sleep quality/quantity can help weight loss as well as overall health, at any age . . . but maybe especially so as we age.
Best wishes!
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I lost 65# in my early 60's & am keeping it off. It wasn't really a meal plan. Just cut out/down bread, rice, potatoes. Serious portion control. 2 meals a day of 4oz protein, 4oz vegetables, 4oz fruit. 16 hr fast from 7pm to 11am. Little to no alcohol. Walking a LOT. DM me for any questions.1
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