Contents:
- Medical Video: Dr. Oz on Weight Loss
- Don't focus too much on losing weight
- Then, how to control weight in old age?
- 1. Do sports that train muscle strength
- 2. Eat lots of protein
- 3. Limit foods high in calories and sugar
- 4. Drink lots of water
Medical Video: Dr. Oz on Weight Loss
Losing weight can be one way to reduce the risk or severity of the disease. For example, the risk of fractures because osteoporosis is more preventable if the weight is not excessive. However, if you have excess weight in old age, it seems that reducing food intake or dieting is not the best way. Diets that are carried out to control weight in old age may be somewhat different from the usual diet.
Don't focus too much on losing weight
Weight loss can indeed help reduce the risk of various diseases and improve your overall health. However, for the elderly, considerable weight loss may not be a good thing.
Elderly people can experience greater loss of muscle mass if they do excessive weight loss. This makes the elderly experience physical limitations to carry out various activities.
For that, older people should not focus too much on losing weight. All you have to do is control your weight so you don't experience an increase, and prevent excess body fat and increase muscle mass.
Then, how to control weight in old age?
The two main things that must be done to control body weight in old age are maintaining food intake and doing regular exercise. Some tips that can help you control your weight are:
1. Do sports that train muscle strength
Exercise can burn more calories into the body through food. That way, there will be no buildup of calories in the body. Over time, this can also lose weight little by little.
Choose the type of exercise that trains your muscle strength. This is done to prevent muscle loss. That way, the body will also burn more calories. The more muscle mass you have, the more calories your body can burn. Examples of exercise that you can do to train muscle strength are yoga and pilates.
2. Eat lots of protein
One way to maintain muscle mass in old age is to eat lots of high protein foods. At the very least, you should consume 1 gram of protein-based food per kg of your body weight. For example, you weigh 65 kg so you have to consume 65 grams of protein.
Examples of high protein foods are meat, chicken, fish, and eggs. Not only to maintain muscle mass, protein can also make you full longer, thus preventing you from overeating.
3. Limit foods high in calories and sugar
Foods high in calories and high in sugar can contribute to excess calories in your body, so this can actually make you gain weight. In addition, foods that are high in calories and sugar usually also do not contain many important nutrients. So, it does not provide any benefits for your health.
Eat lots of vegetables and fruits because they contain lots of nutrients. Vegetables and fruit also contain carbohydrates and high in fiber which can help you full longer. Fiber can also help maintain your digestive health.
4. Drink lots of water
As you age, you may become more unaware if you are thirsty. In fact, you need a lot of water to maintain normal bodily functions. Drinking water also prevents you from over-hunger.
At least, you should drink 8 glasses of water per day. You can check your urine color to see if you have had enough or not. If the color of your urine is yellow, it means you still have to drink more water.
