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Planning for 2025 starts now.

Weight loss becomes more challenging as we age, but it's not impossible.

After helping dozens of older clients achieve their weight goals, I've developed a proven approach that works specifically for those over 60.

Read 🔽 below! 

🫢 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Weight Loss Success After 60

• Article Explained Simple: Best Health Measurements

• 3 Tips for Staying Fit After 60

• Healthy Holiday Panettone Recipe

Eating healthy but can’t lose weight? Here’s why…

You’re eating right, hitting the gym, and doing the “right” things… yet those stubborn pounds just won’t budge. Sound familiar? Dr. Gundry reveals a shocking truth: The real problem might be hiding in your fruit bowl.

In this must-see video, you’ll discover 3 fruits secretly sabotaging your weight loss efforts — plus 1 amazing food, rich in a substance that can help target stubborn fat. If you’re ready to feel confident in your body and finally see results, don’t wait. Watch now to learn the secret!

Learn More Here

Weight Loss Success After 60

Losing weight after 60 requires a different approach than younger years. Metabolism changes, muscle mass decreases, and joints need more care.

Here's how to succeed:

Start with a medical check-up. This establishes safe exercise limits and identifies any conditions needing special attention. Blood work helps identify hormonal changes affecting weight loss.

Calculate appropriate calorie needs. Metabolism slows roughly 2% per decade after 30. Most adults over 60 need between 1,600-2,200 calories daily. Create a modest deficit of 300-400 calories.

Prioritize protein intake. Aim for 1.5 grams per kilogram of body weight. This preserves muscle mass during weight loss. Choose easily digestible sources like fish, eggs, and lean poultry.

Strength training comes first. Schedule two to three sessions weekly. Focus on basic movements like chair squats, wall pushups, and assisted lunges. This maintains muscle and bone density.

Add low-impact cardio. Walking remains the safest and most effective option. Start with 10 minutes daily, gradually building to 30 minutes. Swimming and recumbent bikes offer excellent alternatives.

Keep meals regular and balanced. Eat every 3-4 hours to maintain stable blood sugar. Include protein, fibre-rich carbohydrates, and healthy fats at each meal. This prevents overeating and maintains energy.

Monitor medications. Some common prescriptions affect weight loss. Discuss options with your doctor if medications hinder progress.

Stay hydrated. Thirst signals weaken with age. Drink water regularly throughout the day, aiming for 6-8 glasses. This supports metabolism and reduces false hunger.

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Article of the Week

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3 Tips for Staying Fit After 60

1. Functional Movements
   
   Focus on functional movement patterns.
   
   Practice getting up from chairs without using hands.
   
   Perform balance exercises while brushing teeth.
   
   These daily activities maintain independence and strength.
   

2. Social Exercise Habits
   
   Join walking groups or water aerobics classes.
   
   Social connection improves exercise adherence and provides motivation.
   
   The companionship benefits mental health too.
   

3. Recovery
   
   Make recovery a priority.
   
   Allow extra rest between workouts.
   
   Listen to your body's signals.
   
   Quality sleep becomes even more crucial for recovery and maintaining a healthy weight.

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Vote below to choose the diet for next week’s recipe

Healthy Christmas Pudding Recipe (makes 12 servings)

Traditional Christmas pudding packs over 500 calories per slice.

This lighter version maintains holiday flavors while cutting calories and sugar in half. I've served this to my family for three years now, and they prefer it to the original.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 220 kcal

• Protein: 6 g

• Carbohydrates: 35 g

• Sugars: 20 g

• Fat: 8 g

The Ingredients

• 200g whole wheat flour (2 cups)

• 100g almond flour (1 cup)

• 150g mixed dried fruit (1 cup)

• 50g dried cranberries (1/3 cup)

• 2 ripe bananas, mashed

• 2 large eggs

• 120ml unsweetened almond milk (1/2 cup)

• 60ml molasses (1/4 cup)

• 2 tablespoons brandy (optional)

• 1 teaspoon vanilla extract

• 1 teaspoon mixed spice

• 1 teaspoon cinnamon

• 1/2 teaspoon nutmeg

• 1/2 teaspoon ginger

• 1 teaspoon baking powder

• 1/4 teaspoon salt

For the Sauce:

• 200g Greek yogurt (1 cup)

• 2 tablespoons honey

• 1 teaspoon vanilla extract

The Instructions

• Prepare Fruit: Mix dried fruits with brandy if using. Let soak overnight or at least 4 hours.

• Mix Dry Ingredients: Combine flours, spices, baking powder, and salt. Mix well to distribute spices evenly.

• Combine Wet Ingredients: Whisk eggs, mashed bananas, molasses, almond milk, and vanilla. Mix until smooth.

• Make the Pudding: Add wet ingredients to dry. Fold in soaked fruit mixture. Pour into a greased 2-liter pudding basin.

• Steam the Pudding: Cover basin with parchment paper and foil. Secure with string. Steam for 3 hours, checking water level occasionally.

• Make the Sauce: Mix Greek yogurt, honey, and vanilla. Chill until needed.

• Serve: Let pudding cool for 10 minutes. Turn out onto serving plate. Serve warm with yogurt sauce.

Store wrapped in foil in the fridge for up to a week. Reheat individual portions in the microwave.

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