As we age, our metabolism slows down, which leads to a decrease in muscle mass and an increase in fat stored in our bodies. This natural change can cause some people to gain weight faster than before. Obesity is a national epidemic and it does not discriminate with age. The national average of elderly American citizens that classify as obese is 27% with a higher prevalence among those aged 65‒74.
At South Coast Post Acute, our qualified nutritionists and doctors understand how hard it is to lose weight, especially with age playing a critical role in our physical capabilities. If you or a loved one is trying to lose weight, consider these recommendations that we practice in our post acute facilities.
Be Watchful of Portions: For every decade we get older, we need 100 calories less than the year before for our daily caloric consumption. With that being said, portion sizes can become an issue if we persist with the serving amounts that we are used to. For example, scaling back from two scoops of ice cream to just one scoop can cut out 200 calories. Being mindful of portion sizes can help maintain proper levels of caloric intake.
Pack on the Protein: Maintaining muscle mass as we get older becomes increasing difficult due to the lack of certain hormones in our body. In order to combat this loss of muscle, it is important to eat foods rich in lean-protein. One study shows to build muscle in older adults, they need to consume 1.5 – 2 grams of protein for every 2.2 pounds of body weight. Certain foods that are rich in protein including chicken breasts, fish, eggs, and greek yogurt.
Hit the Gym: At age 50, we have about 20% less muscle mass than we did at age 20. Incorporating strength training into workout plans is another way to fight muscle loss. One should focus on exercises with lighter weights and higher reputations to re efficiently exercise muscle groups. People over the age of 65 still need to get their heart rates up for 30 minutes a day. In order to do that safely, engage with light cardio activities like walking and swimming.
Here at South Coast Post Acute, we are by your side through every step of your post acute journey. With caring and qualified staff, we can support you with all of your physical goals. Please do not hesitate to contact us for more information.
Real People. Remarkable Care. South Coast Post Acute.