We have been told for years that carrying extra weight can lead to big health problems. You need to do more than just diet in order to lose weight. You need to make a lifestyle change and to do this you need to find a program that meets your lifestyle needs such as proper nutrients and exercise. If you want to lose your desired weight then you need to be able to live with these changes. However, for seniors this can be even more difficult. Not only have you been doing certain habits all your life which can be difficult to break, but there is also the added limitations that your age and health can place on performing certain exercise routines necessary to have successful weight loss.

Majority of the weight gain in senior citizen is because of slow metabolism. Beginning as early as your mid-thirties, body fat begins to increase while muscle mass decreases. Muscle mass decreases from about 45 percent of your total body weight in your youth to about 27 percent by the time you reach age 70. And less muscle mass translates into a slower metabolic rate. The other major reasons for putting on the pounds are:

• Being less active.
• Not maintaining muscle through exercise.
• Eating more calories, even as metabolism slows down.
• Gradual loss of body cells which leads to burning fewer calories while at rest.

To avoid weight gain or to lose some extra padding, your sitting-around days should be ended. Not only will you have to stand up, but you’ll also have to do the following:

• Eat healthy: Try eating 5-6 small meals every 3-4 hours to boost metabolism and keep yourself satisfied. Don’t starve yourself, but recognize that your body will need fewer calories as you get older.
• Be realistic: As you get older, it will take longer to lose weight, so don’t expect a good body overnight. Give yourself time and try to set reasonable goals of improved health and strength.
• Think moderation: Figure out what’s important and what’s not. Learn to eat less of the high-fat, high-calorie foods you enjoy the most.
• Eat in response to real hunger: Learn to listen to your body’s cues. By eating healthful, balanced meals and snacks when you’re hungry, you’re less likely to get caught up in out-of-control eating that you’ll regret later.
• Disconnect with the scale. Don’t focus on numbers; instead use how you feel and the way your clothes fit to measure success. If you just can’t give up the scale, make your weigh-ins less frequent. Weighing yourself once a week is adequate.

Exercise is also important for seniors than for any other age group. Exercise helps increase circulation and flexibility, it can help lower blood pressure and maintain a healthy weight, it can increase mental acuity, and it can provide a means of social interaction. Exercise for seniors is vital for remaining healthy, alert, and most importantly, independent. Here are a few tips to help you get started:

• Take walks in the park or around the block with your dog (if any), or a small group of friends.
• Try using stairs rather than the elevator. Move your legs slowly and deliberately up each step, to maximize the movement.
• If you have arthritis that makes some movements painful, swimming is an excellent way for you to get aerobically fit.

Getting older doesn’t mean you have to sit in a rocking chair and knit or do crossword puzzles for the rest of your life! The appropriate weight is more beneficial to you now than ever before. You will increase longevity and independence, and decrease those aches and pains and the likelihood of diseases and other age-related health problems. You owe it to yourself and your family to make every year of your life the best it can be!

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