Intermittent Fasting for Women Over 70: Is It a Safe Option for Weight Loss?

Weight management is arguably one of the biggest challenges for women over 70. With age, the body’s metabolism slows down and it becomes more difficult to shed excess weight (1). This is why many older women turn to dieting and exercise as a means of achieving their weight loss goals.

One popular dietary change that results in weight loss is intermittent fasting. It involves cycling between periods of eating and fasting, with the goal of promoting weight loss while also improving overall health (2).

However, there’s a lot of concern and confusion surrounding intermittent fasting, especially for women over 70. Many people wonder if it’s a safe option for weight loss at this age and if there are any potential risks involved.

In this article, we’ll discuss the concept of intermittent fasting and whether it’s a viable weight loss option for women over 70. We’ll also address some common concerns and provide tips on how to safely incorporate intermittent fasting into your diet.

What Is Intermittent Fasting for Women Over 70?

Intermittent fasting isn’t a diet and is an eating pattern that involves cycling between periods of eating and fasting. The most common method is the 16/8 method, where you fast for 16 hours and have an eight-hour window in which to consume your meals (3).

During the fasting period, no calories are consumed, but water, tea, and coffee without additives are allowed. This usually means you can eat two or three meals within the eight-hour window and then fast for the remaining 16 hours of the day.

There are also other methods of intermittent fasting, such as alternate-day fasting, where you fast for 24 hours and then have a day of normal eating before you start the cycle again.

Should a 70-Year-Old Do Intermittent Fasting?

There isn’t enough evidence to support or deny the safety and effectiveness of intermittent fasting for women over 70. Studies have looked at the effects of intermittent fasting on young and middle-aged adults, but limited research has been conducted on the elderly population.

These studies have lasted for a short period of time and have only included small sample sizes (4). Therefore, it’s difficult to draw conclusions about the long-term effects of intermittent fasting on older individuals.

Women over 70 with underlying health conditions or who are taking certain medications should consult their doctor before trying intermittent fasting.

Potential Risks of Intermittent Fasting for Women Over 70

Intermittent fasting for seniors over 70 may have some risks, particularly for those with preexisting health conditions. Some potential risks include:

• Malnutrition Risk

One potential risk of intermittent fasting for women over 70 is malnutrition. As we age, our bodies require fewer calories but they have the same, if not more, nutrient needs (5). If the meals consumed during the eating window aren’t nutrient-dense enough, you could find yourself deficient in one or more nutrients.

• Dehydration Risk

The food we eat also contributes to our daily water intake. Fasting for extended periods may result in dehydration (6), particularly for older individuals who are already at a higher risk of dehydration (7).

• Medication Interactions

Certain medications need to be taken with food and intermittent fasting may interfere with their absorption and effectiveness. It’s important to discuss any medication interactions with your doctor before you start an intermittent fasting regimen.

• Potential Muscle Loss

Another concern is that intermittent fasting could lead to muscle loss in older women, as our bodies naturally lose muscle mass as we age (1). It’s important to maintain a balanced diet that is rich in protein and incorporate strength training exercises to prevent this (8).

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Potential Benefits of Intermittent Fasting for Women Over 70

With a doctor’s approval and careful consideration of any potential risks, intermittent fasting could offer some benefits for women over 70 who are looking to manage their weight. These include:

• Weight Loss

Intermittent fasting has been shown to be an effective method for weight loss in younger and middle-aged adults (9). This could also apply to older individuals who have a more difficult time losing weight due to a slower metabolism.

• Improved Blood Sugar Control

Studies have suggested that intermittent fasting can improve insulin sensitivity and blood sugar control, most likely as a result of weight loss. This may be particularly beneficial for older individuals who are at risk of developing type 2 diabetes (10).

• Reduced Inflammation

Chronic inflammation is linked to many age-related diseases and conditions (11). Some evidence has suggested that intermittent fasting can help reduce inflammation in the body, also probably as a result of weight loss, although not all studies have confirmed this benefit (12).

• Better Brain Health

Intermittent fasting has been suggested to promote the production of a protein called brain-derived neurotrophic factor (BDNF), which is essential for brain health and function. It may also help protect against age-related cognitive decline, although more research is required (13).

Read more: The All-Inclusive Guide to Intermittent Fasting for Women Over 65

Tips for Safely Incorporating Intermittent Fasting into Your Diet

If you’re considering trying intermittent fasting as a weight loss method, here are some tips to ensure you do it safely and effectively:

• Consult your doctor before starting: It’s important to consult your doctor before you make any drastic changes to your diet, particularly if you have underlying health conditions, are underweight, or are taking certain medications.
• Start slow: Instead of jumping into a strict intermittent fasting routine, start by gradually increasing the length of time between meals. This will give your body time to adjust and help prevent any potential side effects.
• Consume nutrient-dense meals: During the eating window, make sure to consume balanced meals that are high in nutrients such as vitamins, minerals, protein, and fiber (14). This will help prevent malnutrition and ensure your body gets the necessary fuel it needs.
• Stay hydrated: Drink plenty of water during the fasting period to prevent dehydration and help with weight loss (15).
• Incorporate strength training exercises: To prevent muscle loss, incorporate gentle strength training exercises into your routine. This can also help improve bone density and overall fitness levels (16).

What Is the Best Intermittent Fasting Schedule for Older Women?

There isn’t enough research to determine the best intermittent fasting schedule for older women. It’s recommended that you consult a healthcare professional to determine the best approach for your individual needs.

It’s also important to listen to your body and make adjustments as necessary. If you experience any negative side effects or find it difficult to stick to a certain schedule, you could consider trying a different method or adjusting the length of the fasting and eating windows.

That being said, some older women may find the 16/8 method to be a more manageable and sustainable approach.

The 16/8 pattern is often referred to as the “lean gains” method and is popular among those who are looking to lose weight and improve their overall health. This approach involves fasting for 16 hours and having an eight-hour eating window, typically between 11am and 7pm or 12pm and 8pm (17).

It has several benefits over other methods, such as:

• Ease of adherence: The 16/8 method is easier to adhere to compared to other methods, such as alternate-day fasting or longer fasting periods. This is mainly because it still allows for regular meals.
• Flexibility: You can choose your eating window based on your schedule and preferences. For example, if you’re a morning person, you can have your first meal at 9am and stop eating by 5pm. You can also start slow, for example with a 12-hour fast, and work your way up to 14 or 16 hours.
• Sustainable weight loss: Studies have suggested that the 16/8 method can lead to sustainable weight loss for individuals over 40 years (18).

How Can a 70-Year-Old Woman Lose Weight Fast?

A 70-year-old woman shouldn’t lose weight quickly as it can be harmful to her health. Instead, it’s important to focus on sustainable weight loss methods and maintaining a healthy lifestyle.

Some tips for healthy weight loss at 70 years old include:

1. Prioritize Balanced Nutrition

• Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats (14).
• Reduce empty calories by limiting ultra-processed foods, sugary snacks, and sugary drinks.
• Eat smaller portions and listen to hunger cues.
• Include high-fiber foods such as beans, lentils, and whole grains to keep you full longer and help with digestion (19).
• Ensure adequate protein intake to maintain muscle mass, such as eggs, fish, chicken, or plant-based proteins (20).

2. Engage in Regular Physical Activity

• Walking: Start with moderate-paced walking for 20-30 minutes a day. This supports cardiovascular health and burns calories (21).
• Strength Training: Incorporate light weightlifting or resistance band exercises 2–3 times a week to improve muscle strength and bone health (22). Even simple exercises such as squats or wall push-ups can be effective.
• Flexibility and Balance Exercises: Activities such as yoga or tai chi can improve flexibility, balance, and reduce the risk of falls (23).
• Consult a fitness professional or physical therapist to create an exercise plan that’s suited to your needs.

3. Stay Hydrated

• Drink plenty of water throughout the day to stay energized and support metabolism.
• Herbal teas or infused water can be good options if you find plain water boring.
• Sometimes thirst can be mistaken for hunger, so staying hydrated may prevent unnecessary snacking.

4. Avoid Extreme Diets

• Fad diets or cutting out entire food groups can lead to nutrient imbalances (24). A gradual calorie reduction that’s paired with healthy food choices works best.
• Focus on long-term lifestyle changes rather than quick fixes for sustainable results.

5. Consult Healthcare Professionals

• Work with your doctor or a registered dietitian to create a weight-loss plan that’s tailored to your specific medical history, dietary needs, and activity level.
• Regular check-ups can monitor progress, ensure nutritional needs are being met, and address any potential health concerns.

6. Build Social Support

• Join a senior-friendly exercise group or a healthy cooking class to stay motivated and socially connected.
• Enlist family members or friends for shared healthy meals or outdoor activities.

7. Pay Attention to Overall Well-being

• Get enough sleep (7–9 hours) every night as poor sleep can impact weight loss (25).
• Manage stress through activities such as meditation, journaling, or spending time on a favorite hobby.

8. Stay Persistent but Patient

• Healthy weight loss often means aiming to lose around 1-2 pounds per week (26). The focus should be on progress, not perfection.

By combining balanced nutrition, regular movement, and a personalized plan, a 70-year-old woman can lose weight in a way that strengthens her health rather than undermines it. Sustainable changes help with weight loss and contribute to living a more active and enjoyable life.

Read more: Intermittent Fasting for Seniors over 70: Is it Safe?

How Does a 70-Year-Old Woman Lose Belly Fat?

A 70-year-old woman loses belly fat in the same way she would lose fat from other parts of her body. There’s no specific way to target belly fat and it’s recommended to focus on overall weight loss and a healthy lifestyle.

A combination of the tips mentioned above can help reduce belly fat in older women and adding these additional strategies may also be beneficial:

• Be Mindful of Added Sugars: Excess sugar intake can contribute to an increase in belly fat (27). Be mindful of hidden sugars in packaged foods and drinks, such as soda or flavored coffee drinks.
• Consider Probiotics: Certain probiotics have been linked to reduced belly fat in older adults (28). Incorporate probiotic-rich foods such as yogurt, kefir, or sauerkraut into your diet.
• Get Enough Protein: A study found that higher protein intake can help reduce waist circumference and visceral (belly) fat in adults (29). It also makes you feel full and can help maintain muscle mass.
• Reducing Stress: High stress levels have been linked to abdominal fat accumulation (30). Managing stress through relaxation techniques or enjoyable activities can help reduce belly fat.

Remember that spot reduction isn’t possible and overall weight loss should be the focus for reducing belly fat.

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How Many Calories Should a 70-Year-Old Woman Consume a Day to Lose Weight?

It’s recommended that older individuals consume at least 1,200-1,500 calories per day for sustainable weight loss. This number may vary depending on activity level and individual needs. Working with a healthcare professional or registered dietitian can help determine the appropriate caloric intake for your specific goals and body.

Intermittent fasting isn’t a calorie-restrictive diet, but it can help control the number of calories consumed in a day by limiting the eating window.

With intermittent fasting vs calorie restriction, some studies have shown that intermittent fasting can be just as effective, if not more, for weight loss (31). 

As we age, our bodies require fewer calories due to a slower metabolism (5). However, this doesn’t mean you should drastically restrict your calorie intake in an attempt to lose weight. In fact, reducing calories too much can have negative health consequences and make it difficult to maintain a healthy weight.

Frequently Asked Questions

• How many hours should a 70-year-old woman fast?

A 70-year-old woman may safely fast for periods of 12-16 hours, depending on her health, activity levels, and preferences. It’s essential to consult a healthcare professional before you start to determine what’s safe for you and what considerations you need to make.

• Is 12/12 intermittent fasting better than 16/8?

For beginners or those with specific health conditions, a 12/12 fasting window may be more manageable. However, the 16/8 intermittent fasting for seniors could offer more significant benefits for weight management and blood sugar control if they can tolerate it (32).

• Does lemon water break a fast?

No, lemon water doesn’t break a fast, as long as it contains no added sugar or calories. It can be a refreshing way to stay hydrated during fasting.

Homemade lemon water typically contains a very small number of calories. For example, squeezing the juice from half a lemon into water adds approximately 6 calories. So while it’s not entirely zero calories, the amount is minimal.

• Does sleep count as fasting?

Yes, sleep counts as part of your fasting period, which makes it easier to complete your desired fasting window.

The Bottom Line

Intermittent fasting for women over 70 is a topic that requires more research and consideration before any recommendations can be made. 

While there are potential risks, there may also be benefits in terms of weight loss and overall health. It’s important to consult a healthcare professional before you start an intermittent fasting regimen, particularly if you have underlying health conditions or are taking certain medications. 

Remember to listen to your body and make adjustments as needed and make sure you’re consuming nutrient-dense meals during the eating window.