Maintaining a healthy weight is a good idea at any age. When you are younger, you might lose some weight with little effort, but weight loss can get a bit complicated as you age. You might have to consider various things to take off some pounds. It can be challenging, but the good news is that you can still do it. In general, the overall metabolism of the human body tends to decline as they get older, leading to loss of muscle mass and bone density.
When it comes to a weight loss plan for elderly individuals, not only is losing weight a priority, but several important factors must be considered, including heart health, muscle health, bone quality, and diabetes control. Besides, you will need a diet plan that is easy to follow. You may have heard about newer weight loss paths, such as the Keto diet, intermittent fasting, and grapefruit diet. However, these might not be appropriate as there is not much evidence to endorse such techniques as effective for older adults.
Have you crossed 50? Does your BMI show that you’re overweight? Do not be troubled! Even if you are 50+, it is never too late to improve the quality of your life and get healthy. We have got some weight loss tips for the elderly.
Include More Protein in Your Diet
Wondering about losing weight? It may seem impossible when you cross a certain age. However, weight loss over 50 is not impossible. If you are on your journey to weight loss, getting sufficient amounts of protein in your diet is essential. Protein allows you to build up your muscle mass which, in turn, helps improve metabolic rate and limit calorie intake. High protein intake is not only vital to your weight loss but helps reverse age-associated muscle loss.
You do not have to necessarily eat the same bowl of beans every day, just a balanced diet with more proteins. Seafood, lentils, peas, Seitan, quinoa, protein-rich fruits and vegetables, tofu, and a variety of seeds and nuts are some protein sources to add diversity to your diet and fulfill your protein needs.
Hydrate, Hydrate, and Hydrate
When you age, you may not notice when you are thirsty. The thirst sensation may fade with time. Your body often craves water more than you realize. Drinking plenty of water can do wonders in your weight loss journey. Older adults are suggested to drink water almost half of their body weight every day to achieve a healthy body. You can either drink water or get a portion of it from foods high in water content, such as tomatoes, cucumbers, oranges, melons, pineapples, peaches, etc.
Exercise Mildly
Exercising may seem overwhelming if you have not been doing it in your early years. However, you do not have to work out too hard to get a slimmer body when you age. Rather than focusing on what you cannot do, start concentrating on what you can. Begin with simple. Walking or jogging, for instance, gives similar benefits to that of a workout. Incorporate moderate exercise in your routine to avoid injuries.
Hiring a personal trainer can be helpful for those who are new to exercise. To promote weight loss, you can learn the proper ways to work out according to your age and health condition. Weight bearing exercises for seniors can help combat osteoporosis, but they should be done with the help of a trainer to avoid any injuries.
Avoid Beverages and Sugary Foods
Sugary foods and sweetened beverages, such as energy drinks, sodas, juices, and smoothies, contain little to no nutritional value and high sugar content. They are associated with weight gain and health conditions, including diabetes, obesity, heart disease, and fatty liver disease. Switching sugary foods and beverages with healthy snacks and fresh fruit drinks can help boost weight loss and minimize your chances of developing chronic illnesses.
Ensure Getting an Adequate Amount of Sleep
Are you not getting the right amount of sleep? You may not get the desired outcome of your weight loss efforts if you do not have a healthy sleep schedule. Research has shown that a lack of sufficient sleep maximizes the risk of obesity and may interfere with your weight loss efforts.
Try sleeping at the same hour each night and getting up at a similar time every morning. Once you begin practicing it, you set yourself up for successful weight loss. Experts suggest getting seven to nine hours of sleep each night to improve your sleep health.
Avoid Stressing Out Yourself
Stress can result in the release of a hormone called cortisol which boosts the body fat and may hinder your weight loss process. It makes it difficult to lose some pounds, especially around the abdominal region.
Stress may lead to overeating, poor sleep, and substance abuse, which all result in weight gain. Meditation techniques, such as mindfulness and breathing exercises, are proven to minimize stress, improve focus, and yes, you lose extra pounds, too!
Reduce Smoking and Alcohol Intake
If you are a smoker or an alcohol consumer, start avoiding it once you begin your weight loss journey. Smoking and alcohol can lead to the accumulation of fat around your abdomen area. Alcohol is a high-calorie drink, and so are the other ingredients used. It can delay your weight loss and make it tough for you to lose.
Don’t Starve Yourself
No matter what, never starve, even if you want to lose excessive weight. Starving further impedes metabolism. When it comes to weight loss through starvation, you lose great amounts of lean body mass and lean muscle mass, which comprises bones, water, organs, etc. Reduction of bone mass is problematic, especially in older adults, as that reduces bone density, making older individuals more prone to chronic conditions and injury.
Your overall metabolism slows down when you age. Hence, weight loss after your 50s can be challenging but never impossible. With consistent efforts and clear goals, you can lose excess body weight and achieve a better lifestyle. Making little changes in lifestyle and diet, including increased protein intake, restricting calories, avoiding sugars, incorporating moderate exercise, and getting enough sleep, can promote weight loss in older adults while enhancing bone density and maintaining muscle mass.