Your genes, age, gender, lifestyle, family customs, culture, amount of sleep you get each night, and even where you live and work can all have an impact on your weight. Some of these elements can make it challenging to maintain or reach a healthy weight. The best way to maintain your body’s health as you age is to maintain a nutritious eating plan and exercise frequently. Continue reading to find out why it’s important to aim for a healthy weight, why weight may fluctuate as you age, and what you can do to help you reach your objectives.
Why Does Weight Change as We Age?
The body’s metabolism, or how it uses food for energy, can alter as we age. To maintain or reach their ideal weight, some older adults must increase their level of activity or reduce their calorie intake.
Unintentionally losing weight could happen to other older adults. This may occur if you lose your appetite, have trouble leaving the house to buy food, experience pain while chewing or swallowing, or simply forget to eat.
Look Out for Sudden Weight Loss
A serious medical condition like cancer, gastrointestinal issues, or even some neurological diseases can all be indicators of sudden, unintended weight loss. Consult a doctor to determine if there is a medical reason if you or a loved one is losing weight quickly without intending to do so.
Why Should Older Adults Maintain a Healthy Weight?
Healthy aging includes maintaining a normal weight as one of its key components. Elevated body mass index (BMI) in older adults can, like in other life stages, raise the risk of health issues. Diabetes, stroke, high blood pressure, and heart disease are a few of these. These risks can be diminished by losing weight or maintaining a healthy weight.
Additionally, being underweight increases your risk of health issues. A low BMI may make it more difficult for you to recover from an illness or infection and may increase your risk of developing health issues like osteoporosis and anemia.
Am I at a Healthy Weight?
Compared to other age groups, older adults have different healthy weight ranges. Even online BMI calculators and the number on the scale only provide a partial picture of the situation. For instance, compared to older adults who are a little overweight, those with a normal weight may have more fat and less muscle. Before attempting to lose or gain weight, always consult your doctor.
How Are Food, Exercise, and Calories Connected?
Maintaining or achieving a healthy weight, feeling more energised, and lowering your risk of developing other health issues can all be achieved with regular exercise and healthy eating. Aim for at least 150 minutes of physical activity per week and choose foods high in nutrients.
Calories are a unit of measurement for the energy that comes to your body from the food and liquids you consume. Depending on your level of activity and other factors, your body requires a specific number of calories each day to maintain your current weight. Visit MyPlate Plan to find out how many calories you require each day based on your age, sex, height, weight, and level of physical activity.
Exercise more or consume fewer calories than is advised to lose weight. Increase your calorie intake while keeping up a moderate level of activity to put on weight.
Read more about making wise food decisions and discover suggestions for serving sizes, arranged by level of activity.
What Should I Eat to Lose Or Gain Weight?
Eating healthy foods is important whether you are trying to gain weight or lose it. Try to maintain a diet that is full of lean proteins, low-fat dairy, whole grains, and fresh produce. There are steps you can take if you’re worried about your weight and want to make changes. Consult a health care provider about the best ways for you to change in a healthy way.
Want to reduce your weight?
- To reduce calorie intake, reduce portion size.
- Put forth your best physical effort.
- Try substituting healthier versions of your regular foods.
- Use water to stay hydrated and stay away from sugar-sweetened beverages.
- Set measurable objectives, such as taking three weekly 15-minute walks.
- Try to get back on track as soon as you can after a break in your healthy eating or exercise regimen.
- Keep a food journal to record your meals.
Trying to put on some pounds?
- Eat more avocados and peanut butter and other foods that are high in healthy fats.
- Consume small, frequent meals throughout the day if you tend to get hungry quickly.
- Snacks that are high in nutrients, like nuts, cheese, and dried fruit, should be included in your menu.
- To make the experience more enjoyable, eat with your loved ones.
- Keep moving to increase your appetite.
How Much Physical Activity Do I Need?
Almost everyone, including older adults, benefits from exercise and physical activity. Aim for 150 minutes or more per week of moderate-intensity aerobic exercise, or any activity that causes you to perspire. It’s not necessary to complete this task all at once; you can spread it out over a week. Try to be as physically active as you can even if you can’t immediately reach the goal. It is preferable to take action than to take no action at all.
Age-related muscle loss affects adults of all weights, which makes some activities challenging. The ability to carry out daily tasks, take part in activities, drive, keep up with grandchildren, prevent falls, and remain as independent as possible are all made easier for older adults who stay physically active.
To get fit, you don’t have to spend a lot of money on a gym membership or a personal trainer. Consider the physical pursuits you find enjoyable, such as walking, running, bicycling, gardening, swimming, and dancing. Even routine tasks like vacuuming can be physically active. Try to maintain your motivation to exercise regularly as you get started. Then extend your exercise session or include a new enjoyable activity. Before beginning a new or more intense exercise program, consult your doctor.
