A healthy weight-loss program for seniors should combine dietary changes and exercise. Both are important because your body's needs change as you age. Even small changes can make a big difference. For example, if you increase your activity level to burn just 100 extra calories a day, you can avoid a weight gain of 10 pounds per year, according to Discovery Health.
Weight Gain
Many seniors experience weight gain even if they maintain the same diet as they did in their younger years. The main culprit is a change in your metabolism, which can start as early as your 20s. As you age, your muscle mass decreases but your body fat increases. Typically, muscle mass is about 45 percent of total body weight for young people, but it decreases to about 27 percent by age 70, according to Discovery Health. The smaller percentage of muscle mass slows your metabolism so you burn fewer calories doing the same activities you did when you were younger. Consequently, you have to change your diet and your level of physical activity just to stay at the same weight.
Calories
Losing weight is a simple calculus: If you take in fewer calories than your body burns each day, you lose weight. The first step is to determine your body's caloric needs. As a general rule, men over 50 whose activity is in the light to moderate range need 2,000 to 2,600 calories per day, according to Discovery Health. Women in the same age range with the same activity level need only 1,600 to 1,800 calories per day. You need 20 percent to 30 percent more calories if you are very physically active. To lose weight, set your daily calorie limit below this level.
Judicious Cutting
Be careful not to cut your calories too much--for example, below 1,600 per day--because you might not get sufficient nutrition to keep your body running. Your body will respond by lowering your metabolism even further, and you won't lose weight despite your strict diet. To get a rough estimate, multiply your ideal weight by 13.5 if you're a man or 13.2 if you're a woman to find your ideal daily caloric intake while you work to reach your goal.
Resistance Training
Resistance training--a form of strength training in which you use your muscles to oppose a force--is important for building muscle strength. You can lose as much as 6 pounds of muscle per decade if you don't do resistance exercises, according to the information website Senior. Resistance exercises use specific muscle groups either to move your body or to hold your body in place against a force. You can use specialized equipment or you can use tools as simple as a chair and weights. If you have high blood pressure, heart disease, osteoporosis or arthritis, consult a professional to help you establish a training regime that doesn't endanger your health. Regardless of your health status, ask a professional trainer for guidance before using any equipment that is new to you.
Emotions
Overeating or straying from a healthy diet often is tied to emotions, which can lead to food cravings. Anger, stress, boredom and depression can raise the temptation of "comfort food." If you can address the underlying issues behind these emotions, the craving to eat unhealthy foods should ease. Try to shift your focus to other things such as a new hobby, revamping a room of your house or spending more time with friends to fill the need for comfort. Also, get more sleep to help reduce stress.
Technology
If you love gadgets and technology, your weight-loss plan can give you an excuse to try some new ones. There are a variety of online tools that help you determine the caloric, fat and carbohydrate values of foods, and Weight Watchers offers an application for the iPhone and iPod Touch that allows you to create shopping lists, view recipes and learn about food choices. If you want to track your daily activity level, consider investing in a pedometer to track how much you move throughout the day. Social networking sites such as Facebook and Weight Watchers' forum help you connect with others interested in weight loss, creating a virtual support group.
Member Comments