Weight Loss Diets for Seniors

Metabolisms naturally slow down with age, making seniors especially susceptible to weight gain. In fact, body fat doubles from age 25 to age 75. For years we've heard that carrying even a little extra weight can lead to big time health problems but are then told that crash diets are not recommended. What's a senior to do? First, start by revamping your current diet by making healthier and more knowledgeable choices. With only a little knowledge, weight loss is very possible. Remember to talk with your health care provider before starting any new fitness or weight-loss plan.

Eat Smart

• When embarking on a dietary program, remember that one pound of fat contains 3,500 calories. In order to lose a pound a week, decrease your caloric intake by approximately 500 calories a day. By making a few smart choices, you should be able to replace the unhealthy food from your diet without feeling hungry.

  Eat at least five servings of fruits and vegetables per day. Eat six or more servings of whole grains every day. Avoid foods high in saturated fats (the fats found in whole milk products and red meat) and eliminate all trans fats from your diet. Avoid high-calorie, low-benefit foods, such as candy and sodas.

  Cut back on your salt intake to less than 2,300 mg of sodium per day (about one teaspoon). Eat fish, beans, poultry, lentil, lean meats and low-fat or nonfat milk products.

Drink Water

• It's easy reach for a snack when what you're really feeling is thirst. This is especially dangerous for seniors as the ability to sense thirst diminishes with age. Try getting at least eight glasses of water a day. In the morning, drink a glass of water with lemon before you have breakfast. Drink a variety of herbal teas. If you feel an urge to snack, drink a glass of water and see of the urge passes.

Get Active

• Exercise remains one of the keys to lasting weight loss and longevity. Try to get at least 10 to 20 minutes of mild exercise, three to four times per week. After dinner take a stroll around your block, indulge in an active hobby such as golfing, gardening or babysitting or agree to meet a friend for coffee at a location halfway between your houses and walk there.