If you have gained extra weight during the latter stages of your life, you might find it more challenging to lose those pounds than in past years. In your youth, it may have been possible to eat an unrestricted diet and not gain weight. However, in your later years, you need to make a concentrated effort to change your diet and lifestyle to control your weight. Consult with your health-care provider before beginning a diet or exercise program.
Significance
Many diseases are directly related to gaining extra weight as you get older. Heart disease, which kills more Americans than any other cause of death, is more common among overweight adults. Adult onset diabetes is directly related to gaining weight as you age. Certain forms of cancer are more common among overweight individuals. According to the Mayo Clinic, research indicates that a female who gains as little as 4.4 extra pounds after age 50, increases her chances of breast cancer by 30 percent.
Considerations
As you age, you slowly lose active muscle tissue. Muscle tissue is the most biologically active part of your body composition and burns the most calories. Consequently, losing lean mass slows your metabolism. A slower metabolism, along with a sedentary lifestyle, contribute to your weight gain as you age. The chances of gaining weight are also increased if you fail to make adjustments to your caloric intake.
Diet
To lose weight as you get older, you are going to have to pay attention to your food choices and portion sizes. Keep an accurate record of the calories you consume for a two-week period, and determine a daily average. Consume 500 fewer calories each day to lose 1 lb. each week. Choose lean forms of protein, such as skinless poultry, fish and lean cuts of beef and pork. Restrict your consumption of fats, white sugar, white flour and alcohol. Instead, include plenty of fresh fruits and vegetables. Substitute water for sugary fruit juices and soda pop.
Physical Activity
To lose your weight, you need to be more physically active. Becoming aware of how much you move and how active you are can help you burn calories. For example, Fitness.gov states that a 150 lb. person burns 440 calories in an hour, scrubbing floors. The same person burns 246 calories performing light housework for the same length of time. Aerobic exercise is the type of activity that burns the most calories from fat. According to the American College of Sports Medicine, if you are under 65 and healthy, you should perform 30 minutes of moderate intensity aerobic exercise five days a week. However, the ACSM recommends longer sessions of aerobic exercise if you are trying to lose weight. Examples of moderate intensity exercises are low-impact aerobic classes, swimming, walking briskly and stationary cycling.
Strength Training
Strength training is important for older adults because it increases lean body mass. It can decrease the chances of women developing osteoporosis after menopause. The ACSM recommends that healthy adults under 65 perform strength training exercises at least two days a week. Your strength training sessions will also add to how many daily calories you burn.
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