As people grow older, metabolism slows down and activity levels typically decrease. If caloric intake is not reduced to balance everything out, weight gain will be the result. Carrying around extra weight is hard on the joints, muscles and organs of an elderly person. Losing weight must be done safely, as it is not possible for a senior to just start up an extreme diet or exercise program to blast the pounds away. Creating a weight loss plan that takes individual condition and limitations into consideration is the key. Consult your doctor for help in designing a weight loss plan that is best for you.
Step 1
Visit your doctor to obtain medical clearance for your weight loss plan. Explain any diet modifications you have planned, as well as exercise. Talk about any preexisting conditions you may have, and how to safely maneuver around them to reach your goal.
Step 2
Begin an exercise program to start burning calories and increasing your metabolism. Start slowly, and increase frequency, duration and variety as you go. Take short morning and evening walks to start if you have been inactive for a long time.
Step 3
Join a health club, or senior's center that specializes in activities for older people. These could include swimming, yoga, tai chi, light weightlifting or any activity that gets you moving and encourages balance, strength and flexibility.
Step 4
Eat smaller, more frequent meals to help stimulate metabolism. Choose softer foods that still have a high amount of fiber, if dentures are an issue. Cooked vegetables, most fruits, beans and cereals such as oatmeal are good choices.
Step 5
Drink fluids throughout the day to work with the fiber to promote regularity, advises the Weight Loss Center. Seniors often have decreased thirst, and as a result become dehydrated faster.
Step 6
Reduce the amount of high fat and starch foods in your diet. Limit your intake of fast foods, fatty meats, white bread products and processed snack foods like potato chips. Focus more on whole grains, fresh produce and low-fat dairy products that all fall within your specific dietary guidelines as prescribed by your doctor.
Tips and Warnings
- Talk to your physician or therapist about exercises you can do if you are unable to stand.
