Weight lossin seniors is challenging but not impossible.
As overall metabolism tends to decline during this age, it gets trickier tolose weight．However, withpersistent goals and a better lifestyle, losing weight is possible. Makingsmall adjustments in lifestyle anddietis the bestweight lossplan for seniors．
Some quick tips for effectiveweight lossin seniors include:
- Burning more calories than what they eat or drink
- Restricting empty calories, such as sugars and foods, with little to zero nutritional value
- Avoiding fad diets that provide temporary results
- Including a wide variety of foods, such as vegetables, whole grains, fish, beans, or low-fat or fat-free dairy
A person should discuss theirfitnessgoals and comorbid conditions with their doctor before they start any new physical activity.
9 ways to lose weight for seniors
- Eat ahigh protein diet:Protein helps build muscle mass, which helps in increased metabolic rate and decreased calorie intake. As older people are more prone to muscle loss, it is important to incorporate high-protein diets, such as seafood, dairy, fortifiedsoyproducts, beans, lentils, and peas into thediet．High protein diets preventweight gainand abdominalfats．
- Engage instrength training:Strength training improves muscle mass and may involve:
- Avoid consuming sugary foods andbeverages:Sugary foods and beverages have highsugarcontent and little nutritional content. Added sugars contain high fructose, which may decrease fat burning. Hence, avoiding sugary foods and beverages, such as candies, cakes, frozen yogurt, soda, flavored coffeedrinks, and sweet tea, is essential to stay fit.
- Stay hydrated:When people age, theirthirstsensation tends to fade. Drinking water can do wonders. Drinking more water often leads to consuming fewer calories without any addedsugar．One should aim at least 64 ounces of water a day even if they are not thirsty.
- Eliminating processed food:Processed foods are stripped ofnutrition,vitamins,矿物质, andfiber．食物,如米饭、白面包和食物products made of refined flour are easily digestible and lead to rapid spikes in blood sugar andinsulinlevels after meals.
- Avoiding extremestress:Stressing out can release the “stresshormone” cortisol, leading to abdominalobesity．Stress leads to declinedsleepquality, overeating, and heavyalcoholdrinking, which all contribute to weight gain. Meditation andbreathingtechniques may help relieve stress and make one feel good.
- Alcohol andsmoking:Alcohol andsmokingcan lead to fat accumulation near the abdomen and lead to weight gain.
- Adding more vegetables and fruits to the diet: Experts recommend two to three cups of vegetables for senior women and two-and-a-half to three-and-a-half cups of vegetables for senior men for consumption each day. Similarly, including fruits can prevent the risk of developing chronic diseases, such as:
- Never starve:Starving can further slow the metabolism. Rather than avoiding meals, limit your daily calorie consumption.
SLIDESHOW
The Best Diet Tips: How to Lose Weight the Healthy WaySee Slideshow
Medically Reviewed on2/2/2022
References
Image Source: iStock Images
Tweed K. Dieting After 60: 4 Things You Need to Know. WebMD. https://www.webmd.com/healthy-aging/features/dieting-tips-older-adults
National Institutes of Health. Healthy Meal Planning: Tips for Older Adults. https://www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults
Tweed K. Dieting After 60: 4 Things You Need to Know. WebMD. https://www.webmd.com/healthy-aging/features/dieting-tips-older-adults
National Institutes of Health. Healthy Meal Planning: Tips for Older Adults. https://www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults
Complete List
Top What Is the Best Weight Loss Plan for Seniors Related Articles
Are Bananas Good for Weight Loss?
Bananas are a widely available, affordable, and versatile fruit that cause weight loss if taken in moderation to lose weight. However, it should be consumed as a snack rather than a full meal. Bananas are loaded with fiber. A crucial component of any weight loss diet is to understand that no single food has the power to make an individual gain or lose weight.
Can You Be Too Heavy for Weight-Loss Surgery?
Weight loss surgery is an effective way for people with significant excess weight to improve their health. There is no official upper limit on weight for weight loss surgery candidates.
Diet Pills, Weight Loss Drugs, Suppressants
Maintaining a healthy weight is important because being overweight or underweight may lead to various health issues. Body mass index or BMI is calculated by dividing a person’s weight in kilograms by the square of their height in meters.
Beat Belly Fat
Could your job be to blame for your belly fat? It might be, if it stresses you out. But there are a number of ways to get rid of it.
Ketogenic Diet
These are low-carb diets -- the basic idea is to get most of your calories from protein and fat. There are some benefits, but you should be careful with them, especially if you have certain medical issues.
Do People Get Jealous of Your Weight Loss?
You are so thrilled with your weight loss, and you might naturally expect that your friends and family will be equally happy. When you lose weight, you can trigger jealousy in others for a variety of reasons.
Fasting
Fasting: It's simple and trending, though it's been around for thousands of years. Find out whether it might be a good option for you, and what the risks and benefits are.
Is Coconut Milk Good for Weight Loss?
椰奶是一种乳白色的液体that is extracted from the flesh of mature coconuts. It has a slightly sweet and nutty taste that is liked by many. Coconut milk is one of the most preferred non-dairy milk substitutes, such as soy milk and almond milk.
Obesity and Overweight
Get the facts on obesity and being overweight, including the health risks, causes, reviews of weight-loss diet plans, BMI chart, symptoms, causes, surgical and nonsurgical treatments, and medications.
semaglutide
Semaglutide is a medication used in the treatment of type 2 diabetes mellitus and for chronic weight management, along with physical exercise, dietary restrictions, and lifestyle changes. Semaglutide is used to control blood sugar levels when other commonly prescribed medications do not control the sugar levels adequately in type 2 diabetes, but cannot be used to treat type 1 diabetes or diabetic ketoacidosis, a complication of diabetes. Common side effects of semaglutide include nausea, vomiting, diarrhea, constipation, abdominal pain, indigestion (dyspepsia), abdominal distension, decrease in appetite, belching (eructation), gas (flatulence), gastritis, gastroenteritis, viral gastroenteritis, gastroesophageal reflux disease (GERD), gallstones (cholelithiasis), headache, fatigue, dizziness, low blood glucose level (hypoglycemia), severe hypoglycemia, diabetic retinopathy, and others. Do not take if breastfeeding.
The 10 Best Diet Plans For Weight Loss
Diet means a reduction in calorie intake. For the optimal management of overweight and obese patients, a combination of diet, exercise, and behavioral modifications may be helpful. Weight loss is directly related to the difference between the individual’s energy intake and energy expenditure.Weight Loss Pills and Supplements: Do They Work?
A bodyweight over the healthy limit is associated with several health conditions, such as diabetes, heart diseases, and certain cancers. According to health experts, long-term weight loss can be safely attained by making healthy lifestyle changes like healthy eating patterns, limiting calorie intake, and doing regular physical activity. Many people, however, are not able to make these healthy lifestyle changes.
Weight Loss Challenges: Why Can't I Lose Weight?
Finding it difficult to lose weight? It’s a hard thing to do, and there are some surprising reasons you may not be losing weight as quickly as you hope. From sleep cycles to calorie counts, health food fakers to prescription drugs, learn many of the stumbling blocks that can prevent you from reaching your health goals.
Weight Loss Quiz
Are you trying to lose weight? Take this quiz to see what you can add to routine to get on the right track for results!
Weight Loss Surgery Quiz
What happens after weight loss surgery? What should you eat? Take this quiz to learn about bariatric surgery. Are you a candidate?
What Is the Best Prescription Weight Loss Pill?
Many weight loss pills are available in the market. The best prescription pill for you depends on your weight loss goals, your tolerability to the pill prescribed and your coexisting health conditions, if any.