Although health isnâ€™t always dictated by a number on the scale, a healthy weight is promoted for longevity. Look as good as you feel with these tips for eating and weight-loss.
Focus on quality.
While keeping calories in check is necessary for efficient weight loss, counting them shouldnâ€™t be the primary focus. Rather than continuously adding quantifiable calories, focus more attention on food quality. Choosing whole foods with minimal processing is a simple assurance towards calorie moderation and lessens the stress associated with calorie counting.
Although keeping the body hydrated is critical at all ages, it is stressed particularly in the senior population. Seniors are at a heightened risk of dehydration related to a decreased thirst mechanism. They may also have a potential worry of making it to a bathroom and intentionally try to limit consumption. Hydration shows great significance in weight loss, as it helps fuel an operational metabolism and lessens the risk of overeating at meals.
Increase fiber intake.
Fiber benefits health in a multitude of ways, weight loss being one of them. Research has shown a high fiber diet assists in weight management, also protecting the heart and digestive tract against disease and even preventing against certain types of cancers. Average recommendations suggest approximately 25 grams of fiber each day, but also dependent on gender and the source, as fiber from food is often encouraged before resorting to supplements. High-fiber foods include bran, oats, apples, bananas, chickpeas, kidney beans, broccoli, carrots, spinach and potatoes.
Get the blood flowing.
A nutritious diet and consistent movement is a weight-loss power duo. Aim for at least 150 minutes of aerobic exercise each week, also taking into consideration their capacity for movement. Exercises for over 60 are not necessarily restricted, but may need modifications.
Fat mass generally replaces lean body mass in seniors. Maintaining muscle mass is valuable for not just strength, but for weight-loss. Compared to fat, muscle encourages a higher functioning and efficient metabolism, therefore accelerating calorie burn. Seniors can maintain and strengthen muscles with simple body weight movements or weights as tolerated.
Adopt a healthy attitude.
Along with implementing a healthy diet, adopt a healthy attitude. While weight gain may be easier at an older age, it is important to ditch the mindset of â€œIâ€™m getting old, I canâ€™t do that.â€ Reconstruct that mentality into a â€œcan doâ€ attitude to not only progress towards weight loss, but to a happier, more fulfilled life.
Source: BistroMD, whose services and products for senior nutrition include the Silver Cuisine line of home-delivered meals.