Weight Loss Tips for Baby Boomers

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Baby boomers are people born between 1946 and 1964, during the post-World War II baby boom. Senior citizens are prone to weight gain because the body’s basal metabolic rate starts to slow down. At this point, food is no longer digested as efficiently as before. Baby boomers can prevent weight gain and improve their well-being by adopting these proven weight loss tips:

Cut Back on Fatty Foods

As we age, production of digestive enzymes is reduced significantly. When this happens, the body is unable to break down fat as efficiently as before. Cutting back on saturated fats help keep the body healthy and maintain a normal weight.

Ideally, you want to avoid using cooking oil and reduce your consumption of fried foods, processed foods, and junk food. Reducing dairy and red meat from your diet also help manage fat consumption and control your caloric intake. Instead of meat-based foods, focus on plant-based products such as fruits, vegetables, and grains.

Reduce Sugar Intake

Apart from reducing your fat consumption, cut back on sugar too. The body converts sugar into fat and this can cause weight gain. Pastries, dairy products as well as certain fruits, vegetables, and grains are loaded with sugar. Flavored beverages, as well as alcoholic drinks, are also packed with sugar. Reduce your consumption of these drinks and stick to plain water.

Increase Fiber Intake

For maximum weight loss, increase your consumption of high fiber foods. Soluble and insoluble fiber helps keep the heart and brain healthy. These nutrients also expand in the stomach to prolong the feeling of satiety. Studies show that fiber effectively reduces bad cholesterol in the blood while boosting the level of good cholesterol.

In addition, fiber helps bulk up the stool for efficient bowel movement. It also binds with fat so it’s safely eliminated as waste. Green leafy vegetables and pulpy fruits are a great source of soluble and insoluble fiber. Oats, cereal, and wheat are packed with fiber as well. Legumes, lentils, and berries are loaded with fiber too!

Drink More Water

As we age, body fluids become even more depleted. You can prevent dehydration and control your weight by drinking 8 glasses of water daily. Drinking water flushes out toxins in the body while lubricating muscles, tendons and joints. It also keeps the system balanced so you don’t experience intense cravings or hunger pangs.

Mind Your Portions!

Mindful eating is also important to control weight, especially among the elderly. Keep your portions modest especially if you are eating red meat. Ideally, you want to add more low glycemic fruits and vegetables on your plate and a matchbox-sized portion of animal protein.

Light Exercises

Even the elderly will benefit from regular exercise. Apart from keeping the muscles and joints mobile, regular exercise also keeps the heart healthy while burning off more fat! Regular exercise also protects from cardiovascular diseases and joint pain.

Seniors do not need to perform intense exercises to control their weight. Light cardio such as swimming, jogging or walking, are enough to maintain a healthy weight.

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