Maintaining a healthy weight is a worthwhile goal. However, as we age, attaining this goal becomes grueling & frustrating. And, often most of elderly people give-up the idea of losing weight.
But, why?
Maybe, physical conditions such as chronic pain, fatigue, hypertension, and heart conditions create barriers between a healthy weight and you.
In addition, with each passing year, the body’s response to exercise and diet plans fluctuates. Consequently, staying fixated on weight becomes daunting for senior citizens.
Does that mean no effective weight management program is available for the golden age? Thankfully, that’s not the case.
Continue reading this article to unreveal effective ways to maintain ideal body mass.
Stay Hydrated
Table of Contents
With age, the body water percentage of the human body decreases.
According to latest reports, for males over 51, the average water as a percentage of body weight ranges between 47%–67%, while it is between 39%–57% for females of the same age group.
Not intaking enough fluids leads to health conditions such as kidney problems, constipation, electrolyte imbalances, and loss of balance. Furthermore, dehydration can cause hunger pangs, contributing to unhealthy snacking, and eventually weight gain.
To avoid this situation, it is vital to quench your thirst. Drink at least eight glasses of water or consume water-rich foods such as watermelon & cucumber. It will tame carvings and prevent a pathological state.
Increase Protein Intake
Protein helps build and sustain muscle mass, boost bone strength, and enhance physiological functions. Therefore, switching to a nutrient-dense diet would be a healthy decision.
Here are a couple of high-protein meals options you can incorporate into your regular diet
- Eggs
- Almonds
- Fish
- Chicken breast
- Greek yogurt
- Lentils
- Pumpkin seeds
In case of reduced appetite, impaired taste, or swallowing problems, seniors can use supplements or mix the protein powder in the liquid diet. It will ensure that nutrition requirements are met with ease.
Maintain Muscle Mass
With age, muscle mass tends to decrease, which causes numbness or tingling in the limbs. However, it does not necessarily lead to a significant health condition. To combat the loss, older adults can try yoga & pilates. It will improve body balance and coordination, along with boosting metabolism.
Even so, in case of higher-than-average BMI, you can opt for non-invasive cosmetic procedures, namely CoolSculpting. In fact, a pool of specialists at medical spa miami explains that this fat-reduction process is FDA-approved. It is safe and provides lasting results.
Focus On Strength Training
Strength training assists elders with their daily life activities such as walking, climbing stairs, or carrying groceries. It rebuilds muscle tissues, lowers blood pressure, and alleviates physical discomfort.
The more your body moves, the more fat is lost, thus, keeping obesity at bay.
Nevertheless, it is critical to consult a physician before beginning strength training. They can advise safe exercises and forms to lower potential risks. Moreover, make sure to work out in the presence of a caregiver or instructor. It will lower the chances of overexertion, instead, accelerate the benefits.
Wrapping It All Up
Elevated BMI (Body Mass Index) in older adults contributes to developing health conditions. Additionally, it restricts you from living your life to the fullest. Therefore, you must create a schedule incorporating the activities stated above to enjoy the golden years with grace.
