Those who want to lose weight in old age usually have health reasons for doing so. Obesity is one of them. It hurts the body as a whole, but primarily the cardiovascular system. However, losing weight in old age is not easy. These tips can help.
Why lose weight with age?
There are good reasons for losing weight as you get older. And they have little to do with ideals of beauty. Because the risk of obesity increases with age. This was shown by a survey by the Robert Koch Institute. Accordingly, 35 percent of men between the ages of 60 and 69 are severely overweight and 33 percent of women in this age group. Among the 70 to 79 years olds, it is already about 42 percent of men and 31 percent of women.
Being very overweight means a body mass index (BMI) of more than 30. Significant overweight favors chronic diseases of the cardiovascular system and the joints and is one of the causes of many other diseases, such as high blood pressure or type 2 diabetes. By the way, just a few pounds too much are no problem in old age. On the contrary, seniors who are moderately overweight have more reserves to better survive serious illnesses.
Obesity in old age is not necessarily the result of unhealthy eating. Several causes often play together:
- Diseases such as arthrosis or breathing difficulties, for example, ensure that the affected move less.
- Hormonal changes are also a reason why people who were very slim when they were young gain weight steadily from around the age of 40.
- In addition, the metabolism slows down with age. This means the body needs less food to meet its energy needs. Anyone who continues to eat the same amounts as they did when they were young will automatically gain weight.
How to properly lose weight as you get older
For the sake of health, it can make sense to lose a few kilos. But how does losing weight work in old age? And above all: how does it work to lose weight in old age? To lose weight, the body has to expend more energy than it takes in. However, radical diets with a very limited calorie intake are the wrong way. Because in the end, the yo-yo effect is guaranteed to kick in and you end up weighing more than before.
If you want to lose weight healthily in old age, you should consult your doctor in advance. On the one hand, the doctor can assess the extent to which seniors who are willing to lose weight can incorporate exercise into their everyday lives. Depending on the previous illness, not every sport is suitable. In any case, exercise should be part of the weight loss program. On the one hand, it burns additional calories, on the other hand, it helps to build up stamina and muscles, especially in old age, and thus counteract muscle loss. Sports such as:
- To swim
- water aerobics
Strength training is also useful and recommended in old age. Because it contributes more to building muscle mass, which in turn increases energy consumption.
What else is important for healthy weight loss in old age?
The second pillar of healthy weight loss in old age is a varied, balanced, and low-calorie diet. A point that is usually more difficult to implement than the movement. Because of the already lower energy requirement, it is not always easy to save unnecessary calories. A closer look at the previous menu can help. The most important things to avoid are these calorie traps:
- Alcoholic drinks
- Snacks such as pastries, cakes, and chocolate
- Fatty meat
- salad dressings
They all contain a lot of calories and you’ll be thirsty or hungry again after a short time. On the other hand, we recommend lots of vegetables, but also unsweetened muesli, quark, and yogurt as well as low-fat meat and fish. Very sweet fruit should be eaten in moderation due to its high fructose content. Draining and slightly acidic fruits such as melons, raspberries, and citrus fruits are better. If these points are observed, nothing stands in the way of healthy weight loss in old age.