Your body changes as you age, and some seniors have special dietary needs. If you want to lose weight in your senior years, you may have to overcome hurdles like a slower metabolism, medical issues or physical impairments. Still, it is possible -- and recommended -- for you to lose weight and improve your physical fitness at this stage of your life.
Metabolism
When your body transforms the food and drink you ingest into energy, it uses your metabolism. The nutrients you take in mix with oxygen to provide the energy you need for basic daily functions. Your metabolism is at work even when you are resting. According to the MayoClinic.com, your basic metabolism is responsible for 60 to 75 percent of your daily caloric burn. As you age, you may lose muscle mass and replace it with fat. This slows down your metabolism, making it harder for you to burn the same number of calories each day without additional effort.
Calories
To lose weight you must eat fewer calories, burn more calories or both. It takes 3,500 calories to make a pound. But calorie restrictions may have other benefits. A 2010 study at Harvard University found that reducing calories can help delay mental decline. Joshua Sanes, of Harvard's Center for Brain Science, told the "Harvard Gazette" that limiting your caloric restrictions and exercising can have "numerous, dramatic effects" on your "mental acuity and motor ability."
Exercise
The Harvard study found that in addition to reducing caloric intake, exercise can also help slow cognitive delay. Of course, exercise also helps you burn more calories, which can help you lose weight. Aerobic exercises like swimming, walking and biking can help both burn calories and improve cardiovascular health. Swimming is good on the joints, while walking is a weight-bearing exercise that can help improve bone health. MayoClinic.com notes that it's good to get 30 minutes of aerobic exercise per day, even if you break the time up into smaller sessions. Strength training is also good because it helps you build more muscle mass, which can help you burn more calories even when you're not exercising.
Considerations
Losing weight as you age is likely to be more difficult than when you were younger. MayoClinic.com notes that upping your exercise levels and reducing your calories may only be enough to maintain your current weight loss. Speak to a dietitian or other health care professional to find a balanced diet plan that will promote weight loss.
Malnutrition
Older adults are more vulnerable to malnutrition, especially when ill. If you are trying to lose weight as a senior, it is important to make sure you're not depriving your body of the calories and nutrients it needs to survive. Warning signs of malnutrition include a weakened immune system, tiredness, depression, muscle weakness and anemia.
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