ORLANDO, Fla. (Ivanhoe Newswire) — According to the CDC, more than one-third of older adults aged 65 and over are obese. Keeping the extra pounds off can be a challenge as you age. But there are ways to fight the bulge in your sixties and beyond.
The numbers on the scale could change as you age … and not in the direction you might be hoping!
Many factors can contribute to weight gain in older adults. Aches and pains from conditions like arthritis can keep you from being active. Also after age 60, your oxygen intake is reduced by as much as one-third of what it was in your mid-twenties. And your metabolism slows down.
The good news is with a little effort, you can shed those extra pounds. First: lift weights. By age 50, you have about 20 percent less muscle than you did when you were 20. A weight training program can help you maintain muscle, which can rev up your metabolism. Next: eat more protein. This can also help you build more muscle. Aim for about 30 grams at each meal.
Another tip: get enough sleep. Sleep deprivation can lead to weight gain. Older adults need about the same amount as younger adults; roughly seven to nine hours a night. Lastly: measure your progress but not always with the scale. For older adults, a better tool might be a tape measure. A good rule of thumb; your waist size should be no more than half of your height.
If you’re older, it’s extremely important to talk with your doctor and get his or her approval before starting an exercise or weight reduction regimen. You might have to alter your program if you have certain medical conditions.
Contributors to this news report include: Julie Marks, Producer; Roque Correa, Videographer and Editor.