Jeanine Detz – Weight loss : The guide for losing weight , the right way

Jeanine Detz – Weight loss : The guide for losing weight , the right way

Salepage : Jeanine Detz – Weight loss : The guide for losing weight , the right way

Arichive : Jeanine Detz – Weight loss : The guide for losing weight , the right way

Many people call a ceasefire in a bulge fight at a certain age, but that’s not necessarily a bad thing. For people over the age of 60, being slightly overweight is actually more effective, as too little weight increases the risk of malnutrition, osteoporosis, and falls. But I don’t want to overweight.

Dr. Steven Heimsfield, a researcher at the Pennington Biomedical Research Center in Baton Rouge at Louisiana State University, said that overweight or obesity could lead to chronic illness early in life. It will be higher. And obesity makes it more difficult for older people to engage in healthy daily activities.

Weight gain is a common “side effect” of aging. “Your metabolism slows down gradually,” says Haemsfield. Sarcopenia, a loss of muscle tissue that occurs with age, is a possible cause, but not the only one.

“People generally become less active as they get older, and even more so if they have orthopedic or other painful health problems,” says Haemsfield. “Even if you don’t burn a lot of calories, eating the same amount will slowly increase your weight.”

Prescription drugs may also play a role. Psychotropics, especially certain classes of antidepressants and antipsychotics, and corticosteroids (often prescribed for inflammatory disorders) lead to significant weight gain.

Small changes, big benefits

You don’t have to lose as much weight as you think to improve your health. Simply maintaining a healthy weight, or dropping a few pounds if necessary, can be worthwhile.

“If you lose just 5-8 percent of your weight (about 11-17 pounds for a 220-pound person), you’ll improve your health and improve your function,” says Heimsfield. The effect can be considerable. A study published in the New England Journal of Medicine found that people who lost only 7% of their weight had a 58% lower risk of developing type 2 diabetes.

getting started

It is important to know how to lose weight the right way from the beginning. First tip: You can’t reduce calories. “Unless it’s combined with an exercise program, weight loss results in muscle loss,” explains Haemsfield. Therefore, the best strategy is a combination of calorie burning, muscle building exercises and dietary changes. In a journal obesity study, half of those who took a similar approach lost at least 5% of their weight lost over eight years.

“Changing your diet should be something that you can continue to do in the long run, as weight is likely to increase when you return to your previous diet,” Denise K. Houston, RD, Ph.D. . Says. Associate Professor of Geriatrics and Geriatrics at Wake Forest School of Medicine, Winston Salem, NC

For a healthier diet, see Healthy Eating for Weight Loss Planning or follow Tufts University’s My Plate for Older Adults guidelines. Half of all meals should be fruits and vegetables. One quarter should be grains such as brown rice, oatmeal and whole wheat bread. And one quarter must be protein (part of dairy). Use other fats such as oil and butter sparingly.

Then try to eat less calories. Simple changes can help. For example, cut out sugared drinks, switch from whole to 1 percent or non-fat dairy products, and make half of all meals fruits and vegetables. With the National Institutes of Health Body Weight Planner, you can personalize the number of calories you need to eat to reach your target weight.

However, remember that Houston requires women to eat at least 1,200 calories a day. At least 1,300 men. “If you don’t eat enough calories, it’s hard to get all the nutrients your body needs,” she says.

Achieve your nutrient goals

All you need to maintain a healthy diet is protein. “As you get older, your body needs more protein to stimulate muscle protein synthesis,” says Houston. Take 0.6 to 0.7 grams of protein per pound of body weight daily. Eat beans, dairy products, eggs, fish, lean meat, or poultry every time to reach your goal. (A recent study in the American Journal of Clinical Nutrition found that proteins from all sources, including plants, improve muscle health.)

Vitamin B12, vitamin D and calcium are also important. Vitamin B12 helps maintain red blood cells and nerve cells and helps produce neurotransmitters, chemicals that relay signals between the brain and other parts of the body. It becomes difficult for the body to absorb B12 with age. For vitamin B12, fortified cereals, seafood, and meat are good sources.

“Vitamin D and calcium are essential for bone building and preservation, and may also be important for muscle health,” says Houston. Egg yolks contain a small amount of vitamin D, and fatty fish such as mackerel, salmon, and tuna are the best sources. Dairy products are rich in calcium. It is also found in green leafy vegetables such as bok choy and kale.

Exercise connection

Aerobic exercises such as walking and cycling are the top calorie burners. For example, walking for 30 minutes gives you about 140 calories, depending on your weight.

However, strength training can actually be more important for losing weight as you get older. “ Middle-aged, you lose 5 to 10 pounds of muscle in 10 years, which dramatically reduces the calories you burn, ” says Wayne L., a professor of exercise science at Quincy College in Quincy, Massachusetts. Dr. Westcott said. “Resistance training helps offset that loss, and studies show that your resting metabolic rate remains elevated by 5 to 9 percent for up to 72 hours after a session.” That is, for 7 days If you exercise with weights for only two days, you will get a reward for hypermetabolicity for a week. Put your routine in with these tips from Westcott.

Make a plan Select three lower body movements (leg and gluteus). 3 on upper body (back, shoulders, arms, chest); 2 or 3 for core (abdomen and waist). In the Westcott study, people performed the following exercises: leg extension, leg curl, leg press, chest press, lat pulldown, shoulder press, abdominal curl, hip extension, and torso rotation. Trainers can guide you and design routines using the American Council of Exercises online library.

Please choose your resistance. Free weights such as bands, medicine balls, weight training machines and dumbbells all work the same.

Use enough weight. Repeat each move 8-12 times. If you can’t rep eight times, you have too much resistance. If there are more than 12 personnel available, increase weight by 5%.

Repeat the suggested person for each exercise once. Rest for 90 seconds to 2 minutes before doing another set. I work out twice a week.

Lifestyle details:

Lifestyles are personal, group, or cultural interests, opinions, actions, or behavioral orientations.

The term was introduced by the Austrian psychologist Alfred Adler to mean “the basic character of a person, established as a child.”

For example, the 1929 book “The Case of Miss R.” The broader sense of lifestyle as a “lifestyle or lifestyle” has been documented since 1961.

Lifestyle is a combination of determining intangible or tangible factors.

Tangible factors are particularly relevant to demographic variables, that is, the demographic profile of an individual.

Intangible factors, on the other hand, relate to individual psychological aspects such as individual values, preferences, and perspectives.

Rural environments have a different lifestyle than large urban cities.

Location is also important within the city.

The nature of the neighborhood where people live influences the set of lifestyles available

To the person because of the difference in the degree of richness in each region and the closeness to the natural environment and cultural environment.

For example, surf culture and lifestyle are common in areas near the sea.