Losing Weight Essay

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Losing weight requires a gradual approach and maintainable lifestyle changes. Although metabolism slows down with age, it's not impossible to lose weight after the age of 50. A healthy diet and regular exercise can do the trick. The latter stimulates muscle tissue, giving your metabolism that much-needed boost so you burn calories and lose weight. You'll look and feel better, and reduce your risk of age-related health conditions, such as Alzheimer’s disease and osteoporosis. (See References 1)
Create a Caloric Deficit

When you're over the age of 50, a daily deficit of 500 calories is sufficient to lose weight at a rate of 1 pound a week without sacrificing essential nutrients. (See References 2) This deficit can come from calories burned through exercise, or from calories reduced from food. Depending on your physical activity level, Helpguide.org recommends that older females generally consume anywhere from 1,200 to 1600 calories a day, and older males consume between 2,000 and 2,800 calories a day. The more active your are, the more calories you can consume. (See References 3)
Eat Healthy Foods

In addition to helping you lose weight, a sensible diet keeps your body healthy and your mind sharp. Avoid skipping meals, and eat smaller portions consisting of the basic food groups; include complex carbs and fiber from veggies, fruits, and whole grains; consume protein from sources, such as fish, beans, and nuts; and consume low-fat dairy products, such as milk, cheese and yogurt, to get the daily needed 1,200 mg of calcium. (See References 3) Salt, sugar, and simple carbs, such as white bread and white rice, should be limited. Also, consider taking a multivitamin or eating fortified foods to get vitamin B and vitamin D. (See Refere...

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... you can't do another repetition with good form after finishing a set. (See References 5)
Key Concepts

senior weight loss reducing body weight healthy weight loss

References

Helpguide.org: Exercise and Fitness Over 50 [http://www.helpguide.org/life/senior_fitness_sports.htm]
Oklahoma Cooperative Extension Service: Nutrition for Older Adults: Diet and Health Guidelines For Weight Loss [http://fcs.okstate.edu/documents/nutrition/T-3200%20Large%20Print%20Weight%20Management.pdf]
Helpguide.org: Eating Well Over 50 [http://www.helpguide.org/life/senior_nutrition.htm]
Weight-Control Information Network: Young at Heart [http://win.niddk.nih.gov/publications/young_heart.htm]
Centers for Disease Control and Prevention: Growing Stronger: Strenghth Training for Older Adults [http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf]

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