At any age, it is critical to maintain a healthy weight. People who gain weight may be more susceptible to a number of health issues, including high blood pressure, type 2 diabetes, heart disease, and even certain types of cancers. For the elderly, it might be simple to put on weight over time due to changes in metabolism, declines in muscle mass and flexibility, strength, lower energy levels, as well as chronic aches and pains.
Older adults can lose weight just as successfully as younger people, even if it might be a little harder and take a little longer to see results. Here are some tips for healthy weight loss in old age that you can follow:
Tips for Healthy Weight Loss in Old Age
Older adults should adhere to the same weight loss guidelines as everyone else, which include eating a nutritious diet rich in vegetables, fruits, lean protein, whole grains, and low-fat dairy while avoiding empty calories from sugars, as well as burning more calories each day than you take in. However, there are a few more senior weight reduction suggestions to keep in mind if you are over 60:
- Change Your Mindset
It is not necessary for gaining weight to be yet another drawback of getting older. Older adults should still complete at least 30 minutes of exercise each day, despite the fact that adding daily physical activity may be difficult at first. Consider enrolling in a senior fitness program so you may exercise alongside your peers. Alternatively, persuade some pals to start a walking club or enroll in a group exercise class like yoga or water aerobics. Making it a group activity has the extra advantage of fostering social interaction, which keeps older adults from feeling lonely and depressed.
- Alter Your Diet
You should expect your weight to rise if your eating habits have not changed since you were in your 20s or 30s. This is due to the fact that older people generally require fewer calories. For instance, a woman in her 50s only requires 1,600 to 2,000 calories daily, depending on her level of activity. As an alternative, if you want to lose weight, make sure to increase your protein intake. In addition to supporting muscle growth and repair, protein also helps you feel full for longer than carbohydrates and fats do.
- Improve Your Flexibility and Strength
As you get older, your muscle mass diminishes and by the time you reach 50, you have 20% less muscle than you did in your 20s. You can regain some of your muscle mass by including strength training activities. But remember to include some stretching exercises in your program as well. In each workout, stretching keeps you supple and flexible and lowers your chance of injury.
- Keep Hydrated
According to studies, older people are less likely to notice when they are thirsty. You can also drink less than you need to in order to stop frequently using the restroom. However, your body can easily confuse hunger for thirst, leading you to graze on foods with low nutritious value. Try to consume at least 64 ounces of water each day. You can also obtain more water from naturally high-water-content foods like cucumbers and tomatoes.