Prioritizing a diet rich in protein and fiber
Research from the American Clinical Journal shows that the elderly needs more protein to maintain muscle mass and reduce fat accumulation.
Protein -rich foods such as fish, poultry, beans, eggs and low -fat milk help maintain muscles and increase the feeling of fullness, thereby supporting weight control.
Besides, fiber from green vegetables, oats, lentils helps stabilize blood sugar and reduce bad fat absorption.
Supplementing 25-30g of fiber per day can help older adults lose weight more effectively.
Limit refined starch and sugar
According to the American Heart Association (AHA), the elderly should avoid consuming too much white eyelashes, white rice, refined sugar because they increase blood sugar and accumulate belly fat.
Instead, prioritize whole wheat starch such as brown rice, sweet potatoes, and whole corn balls to provide stable energy and limit weight gain.
A study in the British Journal of Nutrition shows that a 20% reduction in refined carbohydrate can help elderly people lose significantly.
Maintain gentle physical activity
Exercise is an important factor that helps maintain muscle mass, improve cardiovascular health and support weight loss. Gentle exercises such as walking, yoga, swimming or balancing exercise help burn calories and enhance metabolism.
According to the World Health Organization (WHO), the elderly should spend at least 150 minutes of average-intensity exercise per week to maintain their health and control their weight.
Get enough sleep and manage stress
Lack of sleep and stress can affect hormones that control hunger and metabolism.
A study from the US Centers for Disease Control and Prevention (CDC) shows that sleeping less than 6 hours a night can increase the risk of obesity in older adults due to imbalances in leptin and ghrelin - two hormones that control satiety and hunger.
Elderly people should sleep 7-8 hours a night, combined with relaxation methods such as meditation, reading, or listening to soft music to reduce stress and better weight control.
Drink enough water and control the quality of calories from drinks
The elderly body tends to lose their thirst, leading to water shortage, causing fatigue and slowing down the metabolism. According to the US National Institute of Geriatrics, drinking enough 1.5-2 liters of water a day to help digestion, eliminate toxins and control weight.
Need to limit carbonated soft drinks, canned fruit juice and wine because these drinks are high in sugar and calories, increasing the risk of fat accumulation.
Instead, drink green tea, water or warm lemon water to support metabolism.
