Obesity increases the risk of type 2 diabetes, cardiovascular disease, hypertension, multiple cancers and glaucoma, and increases the risk of early death. In a recent post on the official website of us news & world report, six tips on how to lose weight scientifically for the elderly are summarized.
Lower your calorie intake for each meal. A "full breakfast, good Chinese food and less dinner" diet makes it easier to maintain a healthy weight, stabilize blood sugar and reduce inflammation. One study found that participants who consumed fewer calories for breakfast, lunch and dinner lost more weight than those who ate more.
Eat a high-protein breakfast. Eat eggs, milk and other high-protein foods as breakfast, contribute to successful weight loss. A high-protein breakfast is more anti-hunger, inhibits cravings in the elderly, reduces body fat and helps maintain muscle strength. The study, published in the international journal of obesity, found that women who ate eggs for breakfast lost 65 percent more weight than those who ate the equivalent of a bagel.
Limit alcohol consumption. One of the most effective ways to maintain a healthy weight for older people is to drink less or not, says Elizabeth polity, director of duke university's center for diet and fitness. Alcohol increases appetite and makes you more likely to overeat.
Do strength training and cardio. Strength training helps maintain muscle mass and metabolism, while aerobic exercise such as walking, jogging, biking, and swimming burns a lot of calories.
Avoid overeating. As people age, their metabolism becomes harder to cope with overeating. After 40 years of age, more attention should be paid to avoid excessive eating, before and after attending a party or eating out, should eat less, exercise more, so that the body can better handle the extra calories.
Make sure you get enough sleep. Lack of sleep can cause cravings to soar, and research has found that adults who sleep less than six hours a night are more likely to be obese than those who sleep more than seven hours. Older people are advised to get more than seven hours of sleep a night.