Maintaining the perfect weight is a worthwhile goal at any stage in life. But, as you get older this becomes trickier! Obesity is one of the top issues faced by seniors worldwide. Unhealthy habits, poor diets, sedentary lifestyle and metabolic changes are the major factors of unwanted weight gain after the age of 60.
Obesity can be defined as having greater than 25% body fat for men and 30% for women. Obesity in seniors can be a root cause of many diseases. Obesity leads to increased waist circumference, hypertension, improper hormone secretion increasing the risk of chronic conditions like diabetes and cardiovascular diseases.
However, not everything is gloomy, regardless of age one can be in perfect weight and physical capabilities with few simple adjustments and these weight loss tips. Research from ADA ( American Dietetic Association ) finds that a simple 5-10 per cent decrease in unwanted body weight can significantly reduce cholesterol and Bp levels in seniors.
Apart from the regular advice for the younger generations like ‘Burn more calories than you eat’, ‘Eat a low-fat diet’, ‘Exercise daily’, etc,. The seniors need to take in advice tailored to their age group and needs. Given below are 5 of the best and proven tips to lose weight as a senior.
As a senior, you would have felt that your muscles have lost strength and mass as you age. This is a normal aging process called sarcopenia. Offset that through strength training. Strength training is especially important for older adults, since after the age of 50, your muscle strength and mass decrease by about 1-2% every year. This slows your metabolism leading to weight gains.
Strength training for seniors include weight lifting and bodyweight exercises which can considerably improve your muscles strength and sizes. Thus, strength training is a must in your weekly routines for promoting healthy body weights and reducing age related muscle degradation.
2. Eat more Proteins
It has been found that eating a protein rich diet helps prevent or even reverse muscle loss in seniors. Daily intake of protein for maximum benefit should be around one gram to every kilogram of body weight. Older adults have higher protein needs than younger adults, making it mandatory to have a protein rich diet as you age.
Proteins also prevent a lot of aging issues in seniors. Some of the most protein rich foods suitable for seniors are lean meats, poultry, seafood, eggs and dairy products.
3. Hydrate the right way
In a single line - Drink plenty of water. Swap sugary beverages with healthy drinks which help you to lose weight. Seniors as they age are not quick to notice when they are thirsty. Suggested water intake for seniors is 1.8 liters a day. Avoid sweetened beverages, sodas, pre-made smoothies which are often packed with higher dosage of calories and sugars leading to obesity, heart conditions and fatty liver diseases.
Instead try foods that are high in natural water like cucumbers and tomatoes. An easy indication for lack of water intake would be checking your urine which would be in pale yellow.
4. Talk to a dietitian
Navigating through this weight loss maze can be quite a daunting task. Yet, you are not alone. Dietitians are healthcare professionals who are experienced in providing advice and recommendations according to individual requirements. Consider consulting with a dietitian for better understanding of your needs. 60plusindia offers qualified nutritionists to help you prepare a customised diet plan that suits your medical needs. Book an appointment today.
5. Move more and be active
Being active throughout the day helps in losing excess weight and keeps you fit. Moving around burns more calories which is critical in losing body fats. Sitting in the same position for a long period of time impedes your weight loss efforts.
As a senior, being active helps you lead a fulfilling and self reliant life. It is as simple as getting a 5-10 mins walk every hour each day. Now with pedometers and smart devices you can easily keep track of your movement levels increasing your activities.
Though weight loss and maintenance may seem a difficult goal to achieve as you age, these proven tips can help you conquer it as a breeze. There are also other methods which might not be suitable for every senior.
Make sure you have weekly strength training sessions, a protein rich diet, drink plenty of water, consult a dietitian and live an active lifestyle. Follow these 5 points first and see the changes yourself!
Author: Team 60pls India
Keywords used : Weight loss, Weight loss for seniors, strength training for seniors, proteins, hydrate, dietitian
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