As you age, you are more prone to weight gain. This is even more true for elderly women than for elderly men. Here are three tips on how you can lose weight while being a senior.
By Dawn Flemming
Sedentary lifestyles and hormonal changes often cause weight gain in elderly women. This weight gain can often bring about many complications, such as heart disease, autoimmune diseases and diabetes. Although weight gain is an issue for men, women are more susceptible to weight gain.
Elderly women need about 2 hours of exercise a week or one hour of intense physical workout. Furthermore, they need to alter their diet given the hormonal and metabolic changes in their bodies. Below are three tips on how elderly women can lose weight.
According to the Centers for Disease Control and Prevention, women need to strength train at a minimum of two days per week. The most ideal form is weight lifting. Weight lifting and strength training are helpful as they prevent muscle loss and may bring about muscle gain. Muscle loss is one of the major reasons why people lose weight as your muscles consume the most calories in your body. With inadequate muscle, the body will not burn as much calories. Other examples of strength training also include resistance bands.
Changing Your Diet
A natural part of growing older is the slowing down of your metabolism which inevitably results in weight gain if you are not careful. As such, you should not be eating the same amount of calories as you did when your metabolism was faster. It is therefore a good idea to consume more fruits and vegetables and reduce the intake of meat and dairy. Replace sodas with fresh water and reduce the amount of oil you use in your food.
Sleep and Stress
The lack of sleep and increased stress can wreak havoc not only to your immune system, but to your metabolism as well. People who are stressed or do not get adequate sleep are prone to weight gain. Think about rekindling your social network even if it is with other elderly friends. See your doctor on how you can improve your sleep and try looking at some spiritual activities that can help you cope with sleep and stress.
Dawn Flemming is Director of Business Services at Geriatric In-Home Care in Fresno, California.