For seniors: how about losing weight today?

To consternation, it is very common for people to gain weight when they grow old.

Part of the Profit is inevitable, if the Body is getting older, body fat increases as muscle mass and bone mass decline. Body fat doubles over the five decades from the age of 25 to 75 years. Body weight toe until you reach the age of 60, when it begins to fall.

Less fat-free mass Must maintain fewer calories, and A more sedentary lifestyle dying Often goes aging. Also requires fewer calories. Because of this sky calories decreases by about 20 percent from age 30 to 80 years


If you still want to eat the same amount of food that you did when younger, eat money.

The Most Effective Method for Losing Weight is SGR: Exercise to Burn Calories and to build and maintain Muscles and / or limit the intake of calories.

Be active

Health experts suggest to get gorkicht: 30 to 60 minutes of physical activity, I do not know what to do. Make sure that dates in training sessions add up to the length of time. Vandal, gardening, dancing and cleaning the cleaning of the house of car. Activities such as walking, cycling and swimming are good for burning calories.


Exercise, especially Strength training routines die You Need To lift or push weights, happens Two to Three Times a week, vet to Replace door Muscles. This is important because the muscle burns more calories than the animals do. Balancing and flexibility (stretching) exercises are also important because of helping to prevent falls.



Eat slim

When thinking then how to change your eating habits, remember THAT A pond body weight contains about 3,500 calories. To lose a pond a week, you would need to cut down on your calories door about 500 calories a day.


A balanced diet of fruits, vegetables and whole grains can be very useful for people trying to lose weight. The US Department of Agriculture recommends the following for healthy people:


Eat five or portions of fruit and vegetables and porter or porter grain products per day.

Avoid foods rich in saturated fats and trans fats (saturated fats are found in whole milk products, fat meat, trans fats are found in deep-fried foods, and margarine) and high-calorie, low-food foods (sweets, soft drinks). Your vet intake should be 20 to 35 percent of your total daily calories, only 10% of your total daily calories should be of saturated fat. Keep trans fats as low as possible.

About 45 to 65 percent of total calories must be from carbohydrates. Fruits, vegetables, whole grains and dairy products are carbohydrate foods, and are all important to a healthy diet.


Consume less than 2300 mg of sodium per day. (A teaspoon of salt contains 2300 mg.)

Eat fish, legumes (beans), poultry without skin, lean meats and low-fat skim milk products regularly.

Ignore your intake of water

As you get older, reduce your sense of thirst. Because you are not thirsty, you can forget to drink water, which can lead to a slight dehydration. A fever from another illness, from hot weather, can lead to severe dehydration. To prevent dehydration, drink water regularly, even if you are not thirsty.

Do not forget to let you know about you starting out with a new fitness or pregnancy plan.




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