President Donald Trump’s diet is back in the spotlight after White House physician Dr. Ronny Jackson revealed the results of the leader’s physical exam. On Friday, after the initial assessment, Jackson proclaimed the president to be in good health, and on Tuesday he revealed Trump’s weight. At 71 years old, the president stands nearly 6’3″ and weighs 239 pounds, reported ABC News. The president’s body mass index comes in at 29.9, making him overweight, and nearly obese.
Related: Donald Trump is Right. Fast Food Joints are Cleaner Than Swanky Restaurants
According to Jackson, Trump is already planning to start a weight-loss regime.
“I think a reasonable goal over the next year or so would be [for Trump] to lose 10 to 15 pounds,” Jackson said in the ABC report. “We talked about diet and exercise a lot. He is more enthusiastic about the diet part than the exercise part but we’re going to do both.”
While losing 15 pounds in a year is reasonable (that’s about 1.25 pounds a month), dropping pounds is never easy, and can be especially difficult for older (and very busy) adults. As we age, metabolism naturally slows, meaning we can’t eat the same foods without increasing physical activity, or that weight will start to creep up.
Here are three tips that can help Trump (or anyone) get in better shape this year:
Stop Eating McDonald’s
The president’s love of fast food has been widely discussed. As we previously reported, Trump’s typical order at McDonald’s includes two Filet-O-Fish sandwiches, two Big Macs and a chocolate shake. This all adds up to 2,420 calories, 3,470 mg of sodium and 102 grams of sugar, according to the chain’s website. Given that Trump likely only needs 2,000 calories in a given day for his activity level and age (according to the Office of Disease Prevention and Health Promotion ), he’s exceeding his daily totals in just one meal.
Eat More Protein
Muscle mass naturally declines with age, so eating a healthy amount of protein is vital. Registered dietitian Susan Bowerman told Prevention magazine that upping the amount could help counteract muscle loss due to age. “There is some evidence that older adults need more protein,” she said. “In my practice, I notice that dietary patterns tend to shift somewhat with age, and as people get older, the calories that were once spent on lean protein might now be spent on carbohydrates or fats.”
According to Today’s Dietitian, older adults need more protein and are advised to eat 1 to 1.2 grams per pound of body weight after the age of 65.
Resistance training helps combat loss of muscle mass and boosts metabolism, making it a great way to lose weight, according to Prevention.
“It’s critical that significant resistance exercise be incorporated into any fat loss plan over age 60,” said Dr. Robert Huizenga, who appeared on NBC’s, The Biggest Loser.
Huizenga advises starting slow and gradually increasing the amount you lift as it gets easier.
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