50+ AgeSafe & Sustainable
Senior Citizens Weight Loss Plan
A gentle, Indian diet and lifestyle plan designed for seniors to stay fit, control weight, and improve overall energy without stress.
2,800+ Senior Clients Helped
Safe weight loss: 2–4 kg/month
Health Precaution
Seniors with chronic conditions like diabetes, hypertension, or heart disease must consult a doctor before starting any weight loss plan.
Challenges for Seniors
Slower metabolism with age
Muscle loss (sarcopenia)
Joint pain and reduced mobility
Higher risk of diabetes, BP, heart issues
Difficulty digesting heavy foods
Emotional eating & social habits
Sample Senior Citizen Indian Diet Plan
Balanced meals focusing on easy digestion, strength, and energy.
7:30 AM – Morning
Warm water + soaked almonds (4–5) + 1 walnut
9:00 AM – Breakfast
Vegetable upma/poha with peanuts + 1 boiled egg or paneer cubes
12:30 PM – Lunch
1 multigrain roti + dal/paneer curry + lightly sautéed vegetables + cucumber salad
4:30 PM – Evening Snack
Green tea + roasted chana / sprouts chaat
7:30 PM – Dinner
Moong dal khichdi + curd + stir-fried spinach/broccoli
9:00 PM – Bedtime
1 cup warm turmeric milk (low-fat)
Healthy Aging Lifestyle Tips
Gentle Exercise
Walking, yoga, or swimming for 30 minutes daily keeps joints healthy without strain.
Strength Maintenance
Light resistance training with bands or bodyweight helps preserve muscle mass.
Digestive Friendly Meals
Opt for smaller, frequent meals that are easy to digest, avoiding fried or spicy foods at night.
Sleep Hygiene
Early dinners and 7–8 hours of sleep improve metabolism and hormone balance.
Frequently Asked Questions
Get a Safe Senior Plan
Our experts create customized senior weight loss plans keeping in mind medications, health history, and lifestyle needs.
Plan Overview
Age Group50+ Years
DifficultyEasy
Weight Loss2–4 kg/month
FocusHealth + Mobility
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