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Healthy Diet And Exercise Tips For Aging Adults

Are results REALLY 70% diet and 30% exercise?

If you havent been a regular exerciser or dieter, it may seem hard to just jump in. But there are ways to get going.

Most of life is a choice. If your health and independence depend on it, then managing your weight is an important choice to make that can allow you to live longer and happier. Losing weight after 70 is embracing the possibilities of aging instead of accepting their limitations. When it is needed, it isnt losing weight. It is gaining life.

At Institute on Aging, our mission is to help older adults thrive while aging at home. We offer services, including home care and financial services, as well as social programs, to help aging adults do just that. Contact us today to learn more.

Are Abs Really Made In The Kitchen Its Time To Investigate The 70

A lot of people seem to believe that if you stick to 70% diet and 30% training, only then will you achieve the dream body. And I have to say, over the years and numerous clients, I have the answer to that rule.

The truth is, that after my experiences as a health coach and as a personal trainer, the 70-30 rule is true indeed.

When you have someone to share your fitness goals with, its always easier to achieve them, because you share the motivation and the discipline.

This, of course, makes me feel more joyful, more proud of myself, more confident. Because I saw the results of my hard work.

Apply The : 20 Rule For Results

Have you read success stories of dramatic weight loss? At the forefront of the accomplishments of the people in these success stories are improved nutritional programs and diets. Some have shared the application of drastic food changes and also healthier methods of cooking and eating before starting an exercise program.

This began the journey of their success, and adding in the workouts was the bonus that made it all come together. It was important to master a healthy nutrition plan. These successful people also understood mastering a healthy nutrition plan as the largest role in being able to reach fitness goals.

It may be nice to think positive body changes can be made simply by exercising, but that’s far from the truth. Applying the 80:20 rule creates the difference and understanding food will be the major player in how you look. Finally, this is an easy foundation to approach body composition, but it is more complicated because stress, sleep, and genetics also plays a role. To really understand how all of these components affect the body, it is recommended to see a registered dietitian nutritionist.

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Related: How Your Metabolism Changes In Your 20s 30s And 40s

Why Sweating Is Still VitalThis doesn’t necessarily mean you should trade your 60-minute boot camp class for one hour of meal prepping instead.

Sure, its much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, says Lofton. But when you combine a sweat sesh and a healthy diet, you don’t have to make many dramatic changes at all. For example, instead of eliminating 500 calories by painstakingly striking all dairy from your diet, you could burn 250 calories at the gym and then cut another 250 calories just by skipping your nightly bowl of ice cream.

A combination of diet and exercise is best at any stage of weight loss, says Mathenny. Exercise should be a mix of strength training and cardiovascular training, not just cardio. Both modes of exercise burn calories and, in turn, lead to stored fat being used as a source of energy.

Keep in mind that the body tends to resist weight loss when you start eating less, which can lead to a plateau, says Lofton. That’s what we call starvation modeand it happens to everybody who successfully sheds pounds. Though your metabolism might actually start to slow as you lose weight, you can speed it up again by working outand especially by strength training.

The bottom line: What you eat matters more than how you work it off, but fitness will push you past plateaus and help you achieve your ultimate goals.

Consult Your Doctor About Obesity

Diet and Exercise Relationship

To start with, we want to make it clear we arent advocating weight loss simply to conform to arbitrary standards and certainly not weight loss for its own sake. Indeed, there are studies that say that for seniors, having a few extra pounds is actually healthy and can be beneficial if facing chemo or a lingering illness. The key, of course, that the ideal weight varies from person to person depending on a number of factors. You should always consult with your doctors about the need to lose weight.

But many people do carry more than a few pounds. Indeed, nearly 25% of Americans over 65 qualify as obese . This is up from 14% in 2000.

In fact, most people dont know this, but Medicare pays for doctors to consult overweight patients. In 2013 , only 50,000 of the nations 13 million overweight seniors took advantage of it.

The truth is, losing excess fat and gaining strength can be a good idea, no matter your age, if it will benefit your health.

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No Matter What Type Of Diet Or Fitness Program You Choose The Fact Of The Matter Is You Still Have To Eat Less Calories Than You Burn Off If You Want To Lose Weight The Truth Is You Dont Even Have To Step Foot Into A Gym To Lose Weight If You Follow This Rule Now Trust Me I Am Not Suggesting That You Dont Exercise Because Exercise Will Keep The Weight Off But I Am Saying That Even When Life Gets Busy And You Dont Get Into The Gym You Will Still Lose Weight If Your Calories Are On Track

No matter what type of diet or fitness program you choose, the fact of the matter is you still have to eat less calories than you burn off if you want to lose weight. The truth is you dont even have to step foot into a gym to lose weight if you follow this rule. Now, trust me I am not suggesting that you dont exercise because exercise will keep the weight off. But, I am saying that even when life gets busy and you dont get into the gym, you will still lose weight if your calories are on track.

You need to know these three numbers if you are serious about burning fat:

  • Calories – Multiply your goal weight by 10 = Total calories per day
  • Carbohydrates need to be kept at 100 grams or less per day to lose weight and reduce body fat.
  • Fat – Eat less than 20 grams per day to lose weight and body fat!

How do I do this you ask? Here are five easy ways to push your body into the fat-burning zone before you enter the gym!

  • Replace your favorite breakfast with a clean whey protein shake this will increase your metabolism 25% and keep it burning strong all day. Be sure your shake is under 160 calories, low carb and no fat! Look for 24 grams of protein max.
  • Have a large tossed salad with 3 ounces of chicken breast or tuna fish for lunch. Your best bet is to have a shake and a salad if you really want to lose fast!
  • Instead of your favorite snack foods, have a piece of fruit instead to cleanse and detox your body.
  • Recommendation: Combination Of Diet And Exercise

    Although the 80/20 rule is a helpful guideline, you dont have to follow it precisely. Instead, focus on making positive changes to your diet and exercise routine that work for you.

    For instance, you may prefer achieving your daily calorie deficit 50% from diet and 50% from exercise. This means youll spend more time and energy exercising but in return, you wont need to limit your food intake as much.

    The key for healthy, long-term weight loss and management is to use both diet and exercise .

    In fact, one review showed that combining modest calorie restriction and exercise was the best way to achieve significant weight loss. In some cases, combining the two led to over five times more lost weight compared with using exercise alone .

    Similarly, another review found that weight loss programs including both diet and exercise components had significantly greater weight loss results than interventions based on changes to either diet or exercise alone .

    Ultimately, combining dietary changes and regular exercise can help you achieve more meaningful and sustainable weight loss in the long term.


    While it may be easier to manage how many calories you consume, regular exercise helps preserve lean muscle and burn additional calories. Therefore, both diet and exercise are important for weight loss, and combining the two will optimize results.

    Both exercise and diet play significant roles in heart health.

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    Is Nutrition More Important Than Exercise

    You’ve heard the phrase “you can’t out-exercise a bad diet,” and this is the bottom line when it comes to maintaining a healthy body. Nutrition and exercise are both important parts of losing fat and gaining strength.

    Nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component. When a combination of exercise and healthy nutrition are implemented is when successful body change happens.

    Reaching The Common Plateau In Weight Loss

    70/30 RULE – How To MAXIMISE Gains (Fitness)

    During the first stages of losing weight and cutting calories, youre taking away calories that your body has gotten used to. Interestingly enough, your body resists weight loss when you first start making cuts to your diet. This is because the body goes into a kind of starvation mode, where your metabolism slows as it tries to keep the food youve eaten and store it as energy to use later. Anyone and everyone who has lost pound after pound on a successful weight loss journey, has experienced this slowed metabolism, or plateau if you will.

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    How Many Calories Per Pound To Lose Weight

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    Creating A Caloric Deficit

    According to experts, weight loss is achieved when you take in fewer calories than you burn. To shed one pound, you need to burn or have a caloric deficit of about 3,500 calories. Why 3,500? Because it is equal to about one pound of fat. To create this deficit, yes, you could try your hardest to burn that much during workouts, but it would be much easier to cut out calories than to run 10 miles a day, burning only 500-700 calories.

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