BistroMD Health Library

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Senior Health

Here you will find informative articles on the topic of senior nutrition. Topics covered range from senior nutrition and weight loss to the relationship between BMI and quality of life for the elderly.

Weight Loss Advice for Seniors

Though losing and maintaining weight be a trickier and tougher obstacle in seniors, it is not impossible. These approaches and tips not only facilitates weight loss, but ripples the effects of a healthier, livelier life!

Weight Loss Advice for Seniors


Seniors and Weight

First and foremost, it is imperative to determine whether or not the weight loss was intentional or unintentional. Involuntary weight loss is a common side effect or result of circumstances and conditions seniors collectively face - poor appetite, taste changes, and digestive alterations just to name a few. But if unintentional weight loss is off the table, the desirability to lose weight may be related to:

A Slower Metabolism
As the body ages, the loss of lean body mass tissue commonly follows. And since muscle is a proponent of determining metabolism speed, reduced muscle mass can ultimately slow down the pace. A slower metabolism is unable to keep up with high calorie demands and stores excess as fat.

Reduced Exercise
The combination of energy loss and reduced muscle mass can discourage physical activity. Staying sedentary paired with a slower metabolism can pack on the pounds quite efficiently and quickly.

An Amplified Appetite
Certain medications stimulate appetite as a side effect. Increased feelings of hunger may cause individuals to cave into food cravings and increase daily calories.

Best Weight Loss Program for Seniors

When it comes to achieving weight loss in seniors, it is useful to tackle and combat the effects of the factors indicated above - a slower metabolism, reduced exercise, and an amplified appetite.

Diet
When it comes to a diet for seniors, it is most beneficial to consider the natural reduction in metabolism that follows with age. Make sure to fill the meal plate with whole grains, veggies, lean protein and healthy fat sources. Instead of consistently indulging on pastries or prepackaged snacks, try resorting to yogurt, a piece of fruit, or sliced veggies to naturally cut down on calories. It is important, though, to start with small goals! Start reducing added sugars and slowly incorporate whole foods.

If desiring or needing assistance in diet and meal choices, Silver Cuisine can help! Silver Cuisine, an extension off bistroMD, was created with senior's best health in mind - offering well-balanced meals without the stress of preparing them. For more information and to receive nutritious meals right to your doorstep, check out the official Silver Cuisine page here. Additionally, AARP members can take advantage of special discounts!

Exercise
Partaking in exercise can be as light or strenuous as capable, as it is just simply important to stay active! Exercise can help achieve calorie burn while preserving precious muscle. General recommendations instruct 150 minutes of physical activity each week along with strength training at least twice a week. Whether weight body weight or dumbbells, try to complete eight to 12 repetitions for two to three rounds and increase reps or weight heaviness as tolerated. Valuable physical activities also include the utilization of resistance bands, yoga, and gardening. Water aerobics is also a great way to reduce heavy impact on bones and joints while still achieving an effective workout.

Environmental Factors
Of course it is okay to enjoy pastries every now and then with loved ones! However, doing so each day may hither your weight loss goals so try to make such treats a delicacy on special occasions. And especially if dealing with an increased appetite, keep in-nutritious foods out of the house or redirect the food attraction with a piece of gum, water, or a walk.

Additionally, particularly if living alone, make it an appoint to consume meals with friends, family, or neighbors a few times a week. Staying isolated may provoke feelings of depression, which may either diminish appetite or accelerate it. Each result is undesirable because in turn, the consequences can lead to malnutrition or further weight gain. No matter what the age, creating a healthy environment can ultimately create a healthier you!

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