An elderly person is a person who is at least 65 years old. lose weight fast and naturally limit, of course, cannot be exact because the “biological age” of humans can vary greatly. The body of a much-moving 70-year-old can be younger than that of the sixties who has not taken care of their condition and health.
Mildly overweight in the elderly is not harmful
Obesity in adulthood reduces life expectancy, but as we age, the harmful effects of obesity worsen. Therefore, the limit of overweight in the elderly is more permissive. The normal body mass index range for the younger adult is 18.5–25, but for the elderly, it is 23–28. The weighted index can be determined with a counter.
The difference between a body mass index of 25 and 28 means that an older person, for example, 170 cm tall maybe nine pounds heavier than a younger adult before the overweight limit is met.
In the elderly, the lower limit of normal weight is also higher than in the younger age groups. This is because, at a higher age, there is a risk of excessive weight loss, with the associated muscle atrophy easily leading to fatigue. However, if the body mass index of a healthy and healthy elderly person is 20 or 21, it may not be necessary to gain weight.
If an overweight elderly person is losing weight, it is advisable to stop at a weighted index of 26-27 at the latest. In no case should we aim for a weighted index below 23? It is much more likely to be harmful to health than beneficial.
The appropriateness of dieting is assessed based on obesity-related disadvantages. Then, if there are no diseases caused by obesity or being overweight does not significantly impair movement or daily chores, there is no need to lose weight.
The more diseases caused by obesity the more, the more weight loss is beneficial. Likewise, if being overweight hinders movement and complicates daily chores, appropriate weight loss will naturally alleviate these problems.
In the elderly, the most common disease caused by obesity is diabetes. If the therapeutic balance of diabetes despite medication is poor, dieting can improve it. In this case, the loss of a few kilos is reflected in the blood values.
Other diseases associated with obesity in the elderly include sleep disorders (see «Sleep apnea, sleep apnea» 2 ), urinary incontinence, skin problems associated with skin folds, and knee osteoarthritis. These conditions require a slightly greater weight loss before symptoms can be significantly alleviated, usually 5 to 10 pounds.
If you are overweight (body mass index over 35), it always interferes with exercise and daily chores. This usually requires a fairer weight loss, ten pounds or more. When implemented slowly, it can be done safely even with the elderly.
Most people under the age of 75 can follow the above principles. The more you are over the age of 75-80, the more restrained you are in losing weight. Even then, it is possible if the capacity cannot be maintained by other means.
Principles of dieting for the elderly
The body of an elderly person is more sensitive than usual to drastic changes. Muscles in particular suffer if nutrition is left too poor during dieting diets. Therefore, strict diets should not be used. Surgical treatment for obesity is also not usually considered for people over 65 years of age.
Dieting follows the following main principles:
- Weight loss is slow, an average of 200-300 grams per week is appropriate, up to half a pound per week.
- Eat appropriately regularly: 3 meals a day and snacks if necessary.
- Calories are reduced with moderate changes according to the instructions below
- Provide an abundant intake of proteins.
- Every effort is made to increase muscle use through various forms of exercise.
- Changes in food and exercise habits must be permanent, otherwise, the weight will rise back.
- Changing eating habits
- When you lose weight, you do not reduce your meals but eat breakfast, lunch, and dinner as you normally would. Snacks are eaten between meals as needed. The intention is to eat appropriately saturated, so there is no intention to experience greater hunger than usual.
Increase the use of vegetables, fruits, and berries. Increasing plant products reduces caloric intake because it reduces the use of more calorie foods. It is highly recommended to use a plate model for meals: half of the plate is first filled with vegetables and roots, then the other side is taken with other food. The fruit is well suited for snacks or desserts.
Protein-rich foods are used more than usual. Proteins are essential especially for maintaining muscle condition during weight loss. Besides, proteins maintain saturation better than other nutrients. Per 100 grams of protein are 20-30 g in meat, hard cheeses, and bread cheese, about 18-25 g in fish, 16 g in cottage cheese, and 10 g in milk curd. Two eggs and two glasses (4 dl) of skimmed milk or sour milk contain a total of 14 g of protein, 4-5 slices of wholemeal bread 5-10 g. The goal is to get about a hundred grams of protein a day from food.
Reduce sugar consumption. At the very least, you should use water or artificially sweetened soft drinks instead of sugary soft drinks and canned whole juices.
Cereal products favor fibrous whole grain products, avoiding low-fiber pastries made from white flour.
Low-fat dairy and meat products are used. No lean diet should be pursued. It is enough to reduce unhealthy hard fats by choosing non-fat or low-fat milk, yogurt, and cheese grades. Low-fat alternatives are also used as meat products. You should leave healthy foods with soft fats on the menu, such as oil-based salad dressings and bread spreads.
High-calorie foods are only used for thoughtful delicacies. Calorie-rich foods are especially chocolate, sweets, potato chips, cheese balls, wieners, donuts.
Calories from alcoholic beverages are taken into account. A bottle of medium beer or a glass of wine a day does not prevent weight loss, but large amounts become high in calories. A bottle of dry white wine or red wine contains more than 500 kilocalories and five 1/3 liter beer cans contain more than 700 kilocalories.
More on the nutrition of the elderly.
Exercising is very helpful in losing weight for the elderly. It is necessary to maintain functioning, and it helps to lose weight better. Movement is increased in the sense that it leaves a permanent habit.
There is a need for two types of exercise, fitness and muscle strengthening.
Walking is the most natural way to get fit. If walking is successful, the minimum goal is a guideline for a health exercise recommendation: half an hour at a time, at least five days a week. If walking is not possible due to osteoarthritis of the knees or hips, for example, other sports are sought: cycling, exercise bike, rowing machine, running water, etc.
Maintaining muscle condition is even more important in dieting the elderly than in the younger ones because in older people muscle loss occurs anyway. When starting to lose weight, it is worth thinking about how to maintain my muscle condition. Whatever the means, the muscles should be used regularly enough, at least twice a week.