Most seniors are of the opinion that it is difficult to lose weight as you get older and that it is not even necessary. However, nutrition experts and doctors do not understand this, because weight loss is good for our health at any age. Losing extra pounds is especially important for people of advanced age. It can do something good for your general health and prevent a number of diseases. But the big question is how to easily, healthily, and effectively lose weight as you age. Strict diets such as the OMAD diet are not recommended for seniors for medical reasons. Then what helps older people with obesity? We have the answer to that question. Below are a few well-tested tips and tricks for healthy weight loss as you age. In addition, possible risks due to incorrect weight loss are avoided. However, you will soon find out what you should pay attention to.
Losing weight as you age is possible if you follow the right tips and rules.
Losing weight in old age is difficult, but not impossible
It has been scientifically proven that certain functions in the body change with advancing age. Above all, these are hormonal changes and a slowed down metabolism. Seniors are not as active as they used to be, they exercise less and therefore burn fewer calories. In this regard, their diet is fundamental to proper weight loss as they age and to their overall health. The golden rule here is: you have to expend more energy than you take in. This means that sport and exercise are also important in old age so that you can stay fit and healthy for longer. Let’s not forget the positive role of social contacts. In this regard, the only good advice we can give is: surround yourself with nice people who have the same outlook on life as you do. These positive interpersonal relationships can also have a motivating effect on losing weight in old age. But now to the important tips for weight loss in old age!
If you want to lose weight in old age, you have to eat healthy and high-calorie food.
Tip #1: A balanced diet is the be-all and end-all for healthy weight loss as you age
Healthy and vitamin-rich food is a must for anyone who wants to lose weight in old age. With a balanced diet, you can prevent undesirable side effects during the weight loss process, such as less energy, nutrient and vitamin deficiencies, etc. Losing weight in old age must not happen at the expense of your quality of life and vitality. They now need lots of fresh fruit and vegetables (regardless of the season), but little fatty meat. Also, drink enough water and herbal tea with honey throughout the day. This boosts the metabolism and lets the pounds tumble more easily. However, you have to do without snacks and sweets in between. These are basically high in calories and interfere with the weight loss process. It is also advisable to reduce the size of the food portions. Therefore, take a small plate. Despite being full, there is always less food on it than in a large plate. They also get a good feeling of satiety and are satisfied. You’ll soon get used to smaller portions.
Smaller portions also create a good feeling of fullness.
Tip #2: Review and change your own eating habits
We all have our good and bad eating habits. Some insist on a heavy breakfast in the morning, while others eat a heavy meal in the evening. Among us there are also night eaters, sweet tooths and many other gluttons. Healthy weight loss in old age is largely about the right diet and avoiding unhealthy food. Strict diets are taboo for seniors, only intermittent fasting, which has become so popular in recent years, is recommended. If you do not have any metabolic problems (e.g. thyroid disease or diabetes), then you can opt for this diet method. However, you would have to discuss your plans with your family doctor in advance. The big advantage of intermittent fasting is that you don’t count the calories, but look at the clock and regulate your meal times accordingly.
The rice diet really isn’t for everyone.
Some forms of intermittent fasting are known. The 16:8 method is very popular, which means you can eat within 8 hours a day and fast for 16 hours. For example, many people eat in the 10 a.m. to 6 p.m. window and then it’s over! However, you also need a strong will and assertiveness for this form of fasting. Another form of intermittent fasting has been gaining popularity lately, and that’s dinner canceling. Even seniors can lose weight with this diet method. Just skip dinner completely two or three times a week and you will soon see good results. You will quickly lose excess kilos and feel fit and healthy.
It is better to do without cakes, cakes and other delicacies.
Tip #3: Get as much exercise in the fresh air as possible
Exercising in the fresh air is not a popular topic for overweight seniors. Many are either too lazy or don’t feel like going for long walks. And so they gain weight with age. A lot of exercise and some sport are also helpful in old age. They make us physically fit and put us in a good mood. Well, they only have a positive effect, so you should never do without them. But a lot depends on your previous habits. Our advice is to choose a sport that you enjoy and did years ago. This can be, for example, cycling, hiking or swimming. These three sports are easy on the joints, which is important in old age. You can also choose these at your own pace and do them according to your strength. In addition, gymnastics or yoga in a senior group can also be amusing for you.
Everything is easier with good friends.
You have more ways to shed pounds by exercising at the gym. However, you must have discussed any strength training with your doctor beforehand. You can also boost your metabolism by going to the sauna and alternating baths. This is also guaranteed to lead to weight loss in old age. However, under the condition that you are perfectly healthy and have no cardiovascular disorders. Our advice is: don’t exert yourself too much, rather treat yourself to a few wellness hours in the spa.
Light exercise in the senior group is a great idea to lose weight in old age.
Strength training in the gym is only for well-trained seniors.
Finally, we would like to advise you to seek advice from your family doctor as to whether you are overweight and should lose weight. Also discuss with him the best diet method for you personally to stay healthy but lose pounds. And don’t forget, where there’s a will, there’s a way!
Start the day with a light breakfast and lots of fruit.
Drink plenty of water, tea, or smoothies throughout the day.
Maintain good contacts with your friends. Eating together can be motivating when losing weight in old age.
When exercising, drink plenty of water and check your heart rate and blood pressure.
Do you do strength training? Then under the supervision of a professional trainer!
Or maybe with your husband or partner.