Being active and eating right is crucial during the graying years, especially after 50. By adopting appropriate lifestyle modifications and correct dietary alterations, older people can lose excess weight fast. They can also remain alert and active and reduce the risk of developing various age related problems. While there are no guarantees that a healthy lifestyle will keep all diseases away, these dieting tips will certainly improve the physical and emotional well-being of older people.
Diet Tip No. 1. Follow a diet that contains plenty of soluble fiber. This helps you lose weight fast, improves digestive functions, and rids the body of toxins. Soluble fiber is found in oat bran, beans, whole grains, all vegetables, and fruits.
Diet Tip No. 2. Eat food that is rich in antioxidant properties — beta carotene, vitamins C and E, and selenium. Enjoy whole fruits, vegetable juices, dark leafy greens, alfalfa sprouts, and whole-grains. The wider the range of colors on the plate, the better the array of nutrients provided. Studies have shown that elderly people who ate five or more servings of fruits and vegetables each day lost weight faster and had a 39 per cent lower risk of stroke and angina than those who did not.
Diet Tip No. 3. Switch to monounsaturated fats like olive oil, almonds, canola, and fish oil. Choose whole grains over refined foods like white flour and white rice.
Diet Tip No. 4. Watch out for foods and beverages that are high in calories and sodium. It might not be possible to avoid them completely, but try reducing the portion sizes.
Diet Tip No. 5. Eat five to six mini meals a day instead of two or three large meals. These mini meals may include fresh fruits, low-fat yogurt, whole grain salads, sandwiches, sprouts, soups, and oats.
Diet Tip No. 6. Reduce consumption of stimulants like coffee, colas, tobacco, and alcohol and drink at least eight to ten glasses of water every day.
Diet Tip No. 7. Eat some raw foods as they contain biologically active components called enzymes. Enzymes play an important role in all metabolic activities that go on in the body.
Diet Tip No. 8. Get enough calcium through low-fat milk and dairy products, dark leafy vegetables, flaxseeds, sesame seeds, and legumes.
Diet Tip No. 9. Exercise regularly and remain active by doing outdoor activities like gardening, swimming, walking, or cycling.
Diet Tip No. 10. Finally, set realistic weight loss goals. Older people experience slowed metabolism, lowered lean body mass, and difficulty burning fat and losing weight. So be patient and stick to the diet