Maintaining a healthy weight as you get older might be difficult. The problem of belly fat among seniors is a growing concern. Many factors such as age, genetics, hormonal changes in women, inactivity, and medications can contribute to weight gain and increased abdominal fat.
This blog provides helpful tips and advice on how to get rid of body fat and hence lose weight to live a healthy lifestyle. It is primarily geared towards senior citizens, who often find it harder to stay active and eat properly.
With this handbook, you will better understand the best ways to lose overall body fat and feel great!
Here are some tips for seniors on how to best lose fat and live healthily:
Be sure to get plenty of exercise.
This can be anything from walking around your neighborhood to joining a local gym. Exercise is crucial for keeping your body healthy and maintaining a healthy weight.
Chronic diseases can be treated by exercise
Exercise can help you manage your condition if you have a chronic illness such as diabetes or cardiac disease.
Consider doing the following:
- 20-30 minutes of activity on most days is ideal.
- You don’t have to exercise for hours at a time to see benefits – even moderate activity can be helpful.
- Start slowly and build up gradually.
- If you’re new to exercise, start with simple activities and gradually increase your activity level over time.
- Walking with a partner is a great way to keep things exciting, motivated, and on track.
- If you don’t like to walk, there are plenty of other options. Swimming, biking, and even gardening are all excellent forms of exercise.
- Before you begin an exercise program, see your doctor.
When you start to do more physical activity, your muscles will be painful. However, don’t think this is a reason to stop. In just a few days, moderate discomfort will go away as you become accustomed to exercising.
Why is exercise essential for seniors?
We tend to become less active in our senior years and move less. This can lead to weight gain and a decrease in strength and mobility. To combat this, seniors must get regular exercise.
Exercise has several benefits for seniors, including:
- improving strength and mobility
- reducing the risk of falls
- promoting weight loss
- improving mental health
So, if you’re a senior citizen seeking to lose weight and live a healthy life, make sure to include exercise in your routine. Plenty of resources are available if you need help getting started, such as personal trainers, group fitness classes, and online workout programs. With little effort, you can find an exercise routine that works for you and helps you reach your goals.
Eat a healthy diet.
Our bodies need certain nutrients to function properly. However, overeating or consuming an unhealthy diet can lead to weight gain and other diseases. A well balanced diet should include:
- plenty of fruits and vegetables
- whole grains
- lean protein
- healthy fats
When it comes to weight loss, seniors should focus on eating fewer calories than they’re burning. To do this, you’ll need to make sure you’re eating a healthy diet that’s high in nutrients and low in empty calories.
Crash diets and fad diets often result in yo-yo dieting, which can be hard on your body and metabolism. Instead of crash dieting, try to lose weight gradually. For long-term success, a cautious and methodical strategy is most effective.
You don’t have to make a complete dietary overhaul at once. Instead, focus on making small changes that you can stick with over time
Some helpful tips include:
- Cut down on simple carbs. Simple carbohydrates such as white bread, white rice, and pastries are digested quickly and cause spikes in blood sugar levels. Cut down on simple carbs and replace them with complex carbs such as whole grains, fruits, and vegetables.
- Choose quality over quantity.
- It’s better to eat a small amount of high-quality food than fill up on processed junk food. When you snack, reach for healthy options like nuts or fruit instead of candy or cake. Make sure to eat plenty of vegetables, fruits, and whole grains. Increase the amount of fiber in your diet.
- Choose healthy foods most of the time. Make sure to eat plenty of vegetables and whole grains. Also, increase the amount of fiber in your diet.
- Reduce the consumption of saturated and trans fats and refined carbohydrates. These are commonly found in refined food items and sweets.
- Watch your portion sizes. It’s easy to overeat, especially if you’re eating high-calorie foods.
- Be sure to drink plenty of water. Dehydration may cause tiredness and other health issues.
A nutritious diet may assist you in maintaining a healthy weight and lowering your risk of chronic illness.
Improve the quality of your sleep.
Sleep deprivation has been linked to obesity and a slew of other health problems. To improve the quality of your sleep, the following pointers can be helpful:
- Each day, try going to bed and getting up at the same time. This will help regulate your body’s internal clock.
- Create a relaxing bedtime routine. For example, avoid watching television or engaging in computer activities for several hours before sleeping.
- Make sure your bedroom is dark, quiet, and cool.
- Restrict caffeine and alcohol consumption in the evening. Both can disrupt sleep.
- Aim to get the recommended seven to eight hours of sleep each night.
Getting enough sleep is crucial for maintaining a healthy weight and overall health and well-being.
Hydrate in a healthy manner
Water is essential for good health. Seniors should aim to drink eight glasses of water per day. If you find it difficult to drink that much water, try adding fruits or vegetables to your diet. Citrus fruits, melons, and leafy greens are all excellent water sources.
Drinks like sweetened coffee, tea, and soda should be limited. These drinks carry a lot of sugar and calories. Alcohol should also be consumed in moderation.
Make a proper choice of supplements.
As we mature, our bodies become less efficient at absorbing nutrients from food. This can lead to deficiencies in certain vitamins and minerals. Supplements can help fill these gaps and ensure that we’re getting the nutrients we need.
A multivitamin is an excellent place to start but talk to your doctor about which supplements are right for you.
Focus on gaining muscle mass
As age begins to set in, we tend to lose muscle mass. This process, known as sarcopenia, can lead to weight gain and decreased strength and mobility. Therefore, it’s essential to focus on gaining muscle mass to combat sarcopenia.
It would help if you did the following to achieve this:
- First, engage in resistance training at least two times per week. This can include lifting weights or using resistance bands.
- Eat plenty of protein-rich foods, such as lean meats, poultry, fish, tofu, legumes, eggs, and dairy products.
- Get enough vitamin D. This vitamin is essential for bone health and muscle function. You can obtain vitamin D from exposure to sunlight or by taking supplements.
Eat a healthy diet and focus on gaining muscle mass to combat sarcopenia and weight gain.
Keep your stress at bay.
Chronic stress can lead to weight gain and other health problems. To keep your stress in check, try to:
- Identify the sources of your stress This can be work, family, or personal relationships. Once you know what’s causing your stress, you can take steps to minimize its impact.
- Relaxation methods, such as deep breathing exercises, yoga, or meditation, might help.
- Make time for leisure activities that you enjoy. This can help reduce stress and promote a sense of well-being.
Stress can have a negative impact on your health, so it’s essential to find ways to minimize its effects.
Cook the right way
A nutrient rich and calorie balanced diet plays an important role in maintaining a healthy weight. Do you know that the way you cook your food can also impact your weight?
When cooking, it’s best to:
- Avoid adding unnecessary fats or oils. This can add extra calories to your meals.
- Limit the amount of sugar you add to food. Sugar is high in calories and can contribute to weight gain.
- Choose leaner cuts of meat and skinless poultry.
- Trim the fat off of meat before cooking.
- Before eating, take the skin off the chicken.
- Limit your intake of saturated and trans fats. These are found in processed foods and can increase your risk of heart disease.
- Replace butter with healthier alternatives, such as olive oil or vegetable oil.
Cooking right can help you maintain a healthy weight and reduce your risk of chronic diseases.
Never skip breakfast
Many people believe that missing breakfast will help them lose weight. However, this is not the case. Instead, skipping breakfast can lead to weight gain.
On the other hand a well balanced breakfast gives you the energy you need to get through the day and prevents overeating later in the day.
If you’re trying to lose weight, make sure to start your day with a healthy meal.
Create a calorie deficit
Losing weight too quickly can be unhealthy. A good goal is to lose one to two pounds per week.
To shed pounds gradually, you must create a calorie deficit. This implies that you need to burn more calories than you consume to stay healthy.
You can create a calorie deficit by:
- Eating fewer calories.
- Increasing your physical activity level.
These sound trivial but they require a lot of dedication and hard work. Losing weight is simple but not easy. As we age it becomes difficult to keep our metabolism up and to burn more calories.
A wise strategy to lose weight for seniors could be to consume fewer calories. Leptin, a key metabolic hormone plays an important role in our cravings for food and in feeling satiated. A proper balance of Leptin in our bodies helps naturally decrease portion sizes and in harboring greater energy levels.
In multiple studies Dyg-400, or Dichrostachys glomerate, found in a rare spice from the jungles of Cameroon has been found to help improve metabolic function and reduce fat deposits. Other benefits of Dyg-400 include improved Leptin (hunger hormone) function to reduce cravings.
You can check out supplements that contain this powerful ingredient to help with your weight loss goals.
Weight loss is not easy, but it’s worth it, if you want to live a healthy and happy life. These ideas can help you formulate a good strategy for your weight loss journey. Feel free to reach out to us with your specific questions about weight loss and we will be happy to help.
Remember, slow and steady wins the race! Thanks for reading!
Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.
To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!
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