No nutrition plan is truly successful without an ongoing exercise program as part of your lifestyle. Scientists suggest the average woman's body fat percentage increases from 33 percent to 44 percent from age 20 to 60. A man is looking at an increase from 18 percent to 36 percent body fat. You may weigh the same, but a change in body composition is part of the aging process. This loss in muscle mass and gain in fat is called sarcopenia and results in decreased muscle strength.
Weight training is one of the best ways to maintain muscle mass.
You can decrease your body fat by 1 to 2 percent every 4 to 6 weeks with a regular weight lifting regimen. This requires weekly workouts with light weights, rather than heavy power lifting. Let your goal be to burn off at least 200 calories per day. See our ThirdAge Fitness Center for resources and support. The daily menus make terrific grocery lists.