Normally, it is people under the age of 60 who are involved in weight loss regimen, fitness and diets. This has surprisingly shocked the experts, because when it comes to the elderly, maintaining healthy body weight is equally vital, perhaps more so, because our metabolism rate begins to drop at a considerable rate as we age. Unfortunately, most seniors often don’t give their increasing girth a second thought as they feel that at their age, they don’t need to shed the extra kilos.
The reality, in fact, is completely the opposite. There’s nothing we’re here to tell you other than the facts. Losing weight after 60 is an achievable target, and keeping a healthier weight as a senior citizen will help you enjoy an active and involved life. Elderly care begins with us because as and when we grow older, our body functions slowly decline and we have to do something extra to stay up and running till the time it is possible for us to do so.
Additionally, elderly caregivers should be encouraged to motivate their senior loved ones to maintain a healthier weight. We, as caregivers, should be more motivating towards our elderly citizens when it comes to keeping healthy if their weight is cause for concern, rather than being condescending. Many older adults, on the other hand, must change their previous weight-loss plans in order to lose weight comfortably. This is due to the fact that what appeals to younger people in terms of weight management might not actually work for seniors.
The golden rules of weight loss still apply:
· Burn more calories than you eat or drink
· Eat more veggies, fresh fruits, whole grains, fish, beans and low-fat or fat-free dairy, and keep meat and poultry lean
· Limit empty calories, like sugars and foods with little or no nutritional value
· Avoid fad diets because the results don’t last.
There are many reasons to lose weight after the age of 70, but they all come down to one thing: living the best possible life. With greater fitness, mobility, and motivation, you could take on life with a sense of fun, excitement, and the knowledge that you are truly independent. The good news is that by making a few quick lifestyle improvements, you can pick up your metabolism after 50. These activities can also benefit your health in several ways.
Check out the suggestions below to help you ‘trick’ your body into a quicker metabolism.
1. Strengthening Exercises
One of the most important things we can do to burn more calories is to maintain muscle tone. Starting or continuing a strength-training regimen will help elderly people improve their basal metabolic rate. Physical exercise has the additional benefit of helping you lose belly fat. Physical training often does not appear to be difficult or time-consuming. If you haven’t started lifting weights yet, speak to your doctor or a professional trainer about developing a regimen that fits your needs.
2. Incorporate Movement into Your Daily Routine
You could reap the rewards of physical exercise without stepping foot inside the gym. Our lifestyles have the tendency to become more sedentary during the day as we grow older. In addition, studies have found that, on average, older people move less while doing daily activities. This is unfortunate because even moderate exercise will benefit your metabolism and cardiovascular health. Gardening, hand-washing dishes, and putting away all of the laundry are examples of activities that keep the body going. Walking is often recommended as the safest weight-loss workout for seniors.
3. Consume a High-Protein Diet
Protein will help you gain muscle mass; therefore, it needs extra energy to digest. This means that you can avoid muscle loss by boosting your metabolism after 60 by consuming lean protein with every meal. Bear in mind, though, that the right protein for seniors isn’t always a protein drink. While these convenient shakes may come in handy when you’re short of time or don’t feel like eating, they’re also heavy in sugar and needless additives. It’s best to eat whole foods wherever possible because they have other important components of a balanced diet, such as fibre.
4. Get Plenty of Sleep
Sleep deprivation is common among seniors and is something that can affect your metabolism. Sleep deficiency has also been related to an increased risk of obesity in older adults according to several studies performed over time.
5. Lower the Stress Levels
When you’re under a lot of stress, your body can perceive it as a sign that it’s time to conserve energy. Many physicians believe that meditation or yoga will aid in such a condition by raising metabolic rate – something that elderly providers can allow older adults to do as part of elderly care in any case. Stress hormones like cortisol, which activate the “fight or flight” reaction, may also cause gluconeogenesis because our bodies believe we need the energy. The outcomes will affect your metabolism as well as cause sugar cravings.
Although it’s vital to avoid obsessing about weight and allowing it to rule our lives, shedding a few pounds can also be a necessary step toward bettering our overall health, especially where elderly care is concerned. It’s best to make this transition gradually, since surprising the body is never safe. Furthermore, any weight loss should be the result of healthier lifestyle decisions rather than fad diets or compulsive behaviours.