The link between excess fat and diabetes is all too well known and does not warrant a repeat. However, what is not so well known is the fact that if you are carrying excess fat even as a 60-year old, the risk of developing type-2 diabetes increases.

A research report published in the Journal of the American Medical Association indicates that even those aged 65 and older, excess fat enhances the risk of type-2 diabetes. Researchers from the University of Washington in Seattle followed 4,000 people aged above 64 during 1989-2007 time frame as part of the study.

Investigators measured the height, weight, waist size and body fat percentage and distribution of all the 4,000 individuals for an average of eight years to check on who developed type-2 diabetes from amongst the lot.  It was found that those with the greatest proportion of body fat and those with the highest BMI (body-mass index), fat mass and waist size were more likely to develop the disease.

Increase in weight and waist size over time was also linked with a spurt in type-2 diabetes. Researchers who worked on the project revealed that the findings indicate that maintaining a healthy weight is a critical aspect to ensure optimal health as one grows older.

Here are five simple tips to lose weight as you get older:

  1. Reduce the portion sizes as you grow older. After 60, it is better to cut down the portion by about 40 percent and post-65, reduce it by a further 10 per cent.
  2. Have smaller portions of a meal but have more than three meals a day. Do not try to avoid the in-between snack anymore. Just ensure that the snacks and the meals combined only makes for 65 per cent of your intake as a 40-year-old
  3. Ensure that you stay active and check with your doctors regularly. The physical activity thus chosen should be safe and appropriate. The idea is to ensure that the BMR (Basic metabolic rate) stays at a good level.
  4. Develop the habit of drinking plenty of water. Even when you feel the urge of having a cup of coffee, precede this with a glass of water. Having water before a meal also guards against over-eating.
  5. Reduce the consumption of dairy products and beef up with more proteins. Ensure that there is a two hour gap between the last meal of the day and the time when you eventually retire to bed.