1. The Risks of Being Overweight and Elderly
Senior citizens who are overweight are faced with more health complications than younger people are. Added weight can cause cholesterol levels to rise and increase the risk of heart attack or stroke. Overweight seniors also run the risk of diabetes, which can be more serious in seniors than younger people. Carrying added weight also makes flexibility and mobility more difficult and joints more painful, especially for arthritics.
2. Calorie Needs Are Reduced in the Elderly
Activity levels decrease as we age, as does our daily exercise. Sadly, when combined with a naturally decreased metabolism, the senior citizen can gain weight even if his or her diet has remained the same over the years. Because of the decreased activity level and slowed metabolism, daily calorie intake should also be decreased.
3. Nutritional Needs Are Increased in the Elderly
You may wonder how to reduce calories but increase nutrition at the same time. Nutritional needs for senior citizens include vitamins and minerals. Calcium and vitamin D are needed for strong bones. Protein is important to maintain muscle mass, and carbohydrates are an important source of energy. Adequate hydration is a problem for seniors who have a diminished sense of thirst. Fiber is important to keep everything moving regularly.
4. KISS Off
K.I.S.S. off that excess weight- Keep It Simple Sally. Don't try to "lose weight"; instead change a few things in your eating patterns to lose weight naturally. Save goodies for an occasional treat and replace a daily dessert with fruit, such as raisins. Avoid drinking soda with sugar and drink natural fruit juice, which is naturally sweet and contains vitamins. Keep a bowl of fresh fruit to grab as a snack. Keep a bag of cleaned and cut fresh vegetables to munch on. Eat lean sources of protein like skinless chicken or fish. Use low fat or fat free milk and dairy products to get your calcium intake. Avoid using too much saturated fat or trans fats while cooking, try the spray-on products, or use olive or canola oil. Cutting just a hundred calories a day can help you lose weight.
5. Maintenance Checks
Before you start any weight loss program, make sure you discuss it with your doctor. Many chronic illnesses require special dietary restrictions or additions; illness can be exacerbated if starting a diet unsupervised or against medical advice. Before you start a program to lose weight, write down your weight, blood pressure, pulse, blood sugar and cholesterol readings. As you progress on the weight loss program, check the readings again to make sure you remain in good health. Adding a brisk walk every day will enhance your weight loss and help you feel better as you lose weight.
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