Things you need to know to maintain a healthy weight
Las Mercedes Medical Centers - May 2, 2024 - 2 min read
Maintaining a healthy weight as you age
Keeping weight under control is important at any age, but as you age, it can become more difficult. Although your metabolism may slow down, following proven weight management principles can help you stay on track.
The golden rules of weight control
- Burn more calories than you consume.
- Eat nutrient-rich foods: Incorporate more vegetables, fruits, whole grains, fish, legumes and skim or low-fat dairy. Opt for lean meats and poultry.
- Limit empty calories: Avoid sugary foods and those with little nutritional value.
- Avoid fad diets: They usually give ephemeral results.
If you are over 60, these additional steps can make a big difference.
- Stay strong
Why it's important: Aging leads to loss of muscle mass, which slows calorie burning.
What to do:
- Incorporate strength training into your routine using weight machines, light hand weights or your own body weight (e.g., yoga or Pilates).
- Building muscle increases metabolism and helps maintain a healthy weight.
- Eat more protein
Why it's important: Protein contributes to muscle maintenance and keeps you satiated for longer.
What to do:
- Includes 1 gram of protein per kilogram of body weight per day.
- Good sources of protein sonsome text
- Wild salmon.
- Whole eggs.
- Organic whey protein powder.
- Grass-fed beef.
- Stay hydrated
Why it is important: Thirst is often confused with hunger, especially since the ability to feel thirsty decreases with age.
What to do:
- Drink at least 64 ounces of water a day.
- Supplement with water-rich foods, such as cucumbers and tomatoes.
- Check your hydration level by looking at your urine: it should be pale yellow.
- Be smarter than your metabolism
Why it's important: A slower metabolism means you need to eat smarter to avoid weight gain.
What to do:
- Eat smaller, more frequent meals to keep your metabolism active.
- Avoid going more than 3 hours without eating.
- Adjust your calorie intake to suit your reduced energy needs. Consult a physician or dietitian to determine the right amount for you.
The most important
Maintaining a healthy weight after 60 requires adapting to your body's changes and following proven strategies such as strength training, high-protein diets and adequate hydration.
For personalized guidance, schedule an appointment with Las Mercedes Medical Centers today.
Source: WebMD.com
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