Weight loss for seniors comes with many challenges. Carrying excess weight can lead to a higher risk of high blood pressure or cholesterol, diabetes, heart disease and cancer. More weight also reduces your mobility, especially as you age. Fortunately, it’s not impossible to shed pounds safely, even if you’re over 60. (But, following are some crucial factors I want you to consider before icebreaking to weight loss journey)
Talk to the doc
Don’t shout out on google to get the best doctor for weight loss, just start by talking to your family doctor first. Get your BMI checked and body measured. Arthritis and other rheumatic disease can make workouts painful, which means you’re less likely to stick with them. After you’ve gotten a medical check-up with good-to-go status, start slowly. Ease into a low-impact workout like swimming or walking and modify your eating gradually, too.
Eat a well-balanced diet – Good Routine to Healthy weight loss for seniors
You don’t have to give up sweets or carbs completely—all things in moderation. But if you need to splurge, then splurge on the healthier stuff. People who eat nutrient-rich diets have more energy and feel better, healthier habit in weight loss for seniors. Less sugar reduces inflammation in the body, too. Choose lean proteins and meats, whole grains, low-sodium/ low-fat and high fibre foods. You can even refer to 7 Healthy Living Tips for Wheelchair Users.
Also for a healthy weight loss for seniors, experts suggest eating smaller, more frequent meals and staying hydrated; water flushes toxins from the body and makes you feel good throughout the day. For simplicity and balance, Weight watchers and similar diet plans are easy to follow and provide plenty of healthy alternatives. If you’re managing or hoping to prevent diabetes, experts recommend a Mediterranean or DASH diet, both of which are great for heart health. The National Council on Aging offers a wealth of resources to help you find the best foods for your body and budget.
Safe exercises for seniors
If you’re just starting an exercise program and want to lose weight, consider combining resistance training and aerobics.
Strength training burns fat and builds lean muscle mass to strengthen muscles and bones. Walking is easy on the joints, improves balance and requires nothing more than a good pair of supportive sneakers or shoes. Aquatic exercises add resistance while still providing a low-impact workout that strengthens bones and muscles, supports joints, and reduces the chance of injury. Cardio also helps manage weight, strengthens your heart and lungs, increases energy and can even reduce symptoms of anxiety and depression. All these are even possible at home gym, have you thought about that?
Benefits of a home gym – Budget hack to healthy weight loss for seniors
You don’t need to outfit your home gym with all the latest, greatest, state-of-the-art (and very expensive) equipment. Just a few items that work well with the exercise plan you’ve created is all that’s necessary. Besides giving you privacy, a home gym’s benefits include:
- Creating a workout space with which you’re comfortable, familiar and that you enjoy.
- Easy accessibility when it fits your schedule, and you don’t have to wait to use the equipment.
- Saving money by not paying for an expensive gym membership.
Focus on Fat Loss not only Weight Loss
Most experts recommend focusing on fat loss rather than weight loss. The general rule of thumb is that your waist size shouldn’t be more than half your height. So, if you’re 5’ 2” (62 inches), your waist should measure 31 inches. If you’re 5’ 10” (70 inches), your waist should max out at 35 inches. Much healthier formula to weight loss for seniors.
Drink Lots of Water
Drink lots of water, as it is a critical component for digestion and metabolism. Set an alarm on your phone to remind you to sip regularly throughout the day. Don’t drink too much soda or fruit juice, which add empty calories. If you’re not a fan of plain water, add a little flavor or lemon. Fortunately, tea and coffee (in moderation) are just fine.
Include strength training—which doesn’t have to mean benching 200 pounds—to build and maintain muscle mass that, unfortunately, decreases with age. Start light and gradually increase amounts; you’re lifting the right amount when you can barely make it to the end of your reps.
Take Help from Technology
For extra motivation, consider getting a fitness tracker or smartwatch. These handy devices can track your workouts and even provide health metrics like heart rate monitoring and ECG stats.
Get Protein Supplements
Eat plenty of protein, which supports muscle growth, increases metabolic rate and calorie burn, and satisfies your hunger more effectively than carbs and fats.
Be Patient – Change Routine Gradually
Above all, be patient. Introduce new changes gradually, and if something’s not working, don’t be afraid to mix it up a little. Encourage friends or family to join you, too. Have a happier period in weight loss for seniors!