Due to high age, declining health has affected the lives of many elderly people. As a result, obesity is increasing in the elderly. The reason that people have a tendency to gain weight is that the basic metabolic rate declines, resulting in prolonged digestion, reduced enzyme regulation, the body is deficient some micronutrients especially vitamin B12 that helps to convert redundant fat into energy. Gaining weight also has great effects on the cardiovascular problems, digestion, blood pressure, etc. Therefore; the elderly should implement weight loss diet appropriately.

There are 3 tips to reduce fat for the elderly:

Slimming tricks for the elderly
Slimming tricks for the elderly

1. Walking

Exercise is an effective way for people to lose weight. Especially walking excercise is suitable to the elderly’s health because it does not require too much movement, as well as high-intensity exercise.

Walking is both easy and good for tendons, bones, and the elderly’s health. To lose weight effectively, the elderly should walk from 30 to 40 minutes each day that will burn about 200-350 calories, which helps drain the excess body fat.

Tips on how to lose weight for the elderly with walking
Tips on how to lose weight for the elderly with walking

Also walking helps to increase the body’s metabolism and limits excessive accumulation of fat. Blood circulation helps mental to relax cheerily, reduce sugar in blood, and reduce cholesterol that is very good for health.

The experts recommend that elderly people over the age of 60 should walk briskly with frequency of 30 to 40 minutes per day.

2. Maintaining Hypo caloric Diet (HCD)

The Hypo caloric Diet is a menu with fat content from 20 to 30g per day. Due to reduced physical activity of the elderly, their diets also need to reduce fat.

According to this method, the elderly should use oils derived from plants, avoid animal fats, high sugar foods; reduce the amount of food in the meals, including breakfast and split meals, add fresh fruit, juice, and low fat milk between meals simultaneously.

Tips on how to lose weight for the elderly are successful or not also depend on their diets. They should chew food carefully; avoid working while drinking alcohol, avoid beer while eating.

Due to reduced physical activity of the elderly, their diets also need to reduce fat.
Due to reduced physical activity of the elderly, their diets also need to reduce fat.



3. Enhancing fiber

Elderly people should use 25 to 30grams of fiber per day because of their effective weight loss. These fibers with low calorie that make you feel full quickly, easy to absorb and digest; therefore, they limit overeating, create much energy and avoid gaining weight. These fiber-rich foods include apples, artichoke beans, broccoli, oatmeal and cereals, papaya, pumpkin, families of beans, pumpkins, courgettes…

Some dishes can lose weight for the elderly: artichoke soup with bone broth, broccoli soup, boiled broccoli, squash soup with meat broth.

Elderly people should use 25 to 30grams of fiber per day because of their effective weight loss
Elderly people should use 25 to 30grams of fiber per day because of their effective weight loss



In addition, the elderly should take enough 1,200 mg calcium per day, and drink a glass of milk or skimmed milk and cereal for the morning.

The elderly should add high-protein diet to help build and stabilize muscle, promote physical activity and heal wounds. They should choose foods rich in protein but low in calories such as cooked beans, skinless chicken or chicken breast, seafood, lean beef and beans for lunch and dinner. Add iron-rich spinach for dinner, and choose fruits and vegetables high in fiber to help regulate digestive system.
How to lose weight
weight loss tips


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