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Not long ago, healthcare professionals used to advise older people not to undertake a rigorous exercise program. Now, we know there is more harm in not exercising than in exercising. The good news is that it's never too late or too early to benefit from the positive effects of physical activity. You can even develop better muscles at age 80. 

Protein is the most important macro-nutrient when it comes to reducing weight. If weight reduction is your goal, then adding protein to your diet is perhaps the single most effective change you can do. There is also some evidence that protein is particularly effective against belly fat.