Many seniors struggle to maintain a healthy weight because their metabolism naturally slows down with age. Obesity can lead to a number of health problems, including diabetes and heart disease, and it can make it harder for seniors to be independent and mobile. While it can be difficult for seniors to change their eating habits and start losing weight, the increased quality of life makes losing weight worthwhile.
What are the Safe Ways to Lose Weight in Seniors?
Here are 5 popular and easy-to-implement ways to lose weight sustainably:
1. Start Weight Training
Controlling food intake is one of the most important factors in weight loss in seniors, but exercise can speed up the process and help seniors take more ownership of their diet. Weightlifting is an ideal form of exercise for seniors who want to lose weight because it helps build muscle. Muscle tissue requires more energy to function throughout the day. Older adults with more muscle mass also have a better metabolism, burning more calories.
Regular weight training, combined with a healthy diet, is extremely beneficial for older adults. Special fitness classes are designed specifically for seniors looking for companionship. Caregivers often join parents as exercise buddies to make exercise and eating more enjoyable.
Another important thing to remember is that older adults often experience discomfort due to muscle aches and stiffness associated with exercise. There are also concerns about injuries and falls.
2. Eat more fruits and vegetables
There’s a good reason why fruits and vegetables are often recommended for weight loss. They take up a lot of space in the stomach but don’t contain many calories, so seniors can stay full and satisfied without consuming too many calories. For example, eating just 21 stalks of celery has the same amounts of calories as a handful of potato chips.
3. Track your daily calorie intake
Many seniors find their weight loss stalls because they often eat other people’s food, snack on candy, or taste food while cooking without paying attention to the calories in these foods, which can lead to them consuming hundreds of calories a day without realizing it. To avoid this, seniors should use a calorie tracker to monitor their food intake and ensure that their daily calorie intake is healthy.
Changes in bone density, muscle mass, and metabolism require changes in diet and exercise plans. Many seniors do not get enough calories and essential nutrients. You may need to adjust your loved one’s diet to manage their health.
Seniors can face many challenges as they age, many of which can be minimized with the help of professional home caregivers who provide high-quality home care services.
4. Look for foods high in fiber
Fiber is a type of nutrient that passes through the digestive tract without being digested. Seniors who want to lose weight should add fiber to their daily diet because fiber absorbs a lot of water and takes up space in the stomach and intestines. High-fiber options include beans, peas, carrots, whole grains, raspberries, broccoli, and pears.
5. Avoid processed foods
Seniors often choose processed foods like frozen dinners or fast food because they are quicker and easier than cooking for themselves. However, these foods are often high in sugar and fat, making them higher in calories than homemade meals. Whenever possible, seniors should prepare their own meals and snacks at home with plenty of lean meats, whole grains, fruits, vegetables, and beans.
In short, losing weight as you age can be challenging, but it’s never too late to start. By maintaining regular exercise, eating a balanced diet, and controlling your calorie intake, older adults can not only lose weight but also improve their overall health.
