The scourge of obesity

As we enter our senior years, we are more likely to put on the extra pounds. This can be explained by the fact that as we age, our metabolic rate decreases, especially while we rest. When this happens we will burn fewer calories. We also tend to eat the wrong foods and large amounts of these foods. This, plus our sedentary lifestyle, which more seniors lead, easily leads to this weight gain. Generally speaking, this means that we are burning fewer calories, while increasing our calorie intake. Coupled with the fact that we have a need to eat more simply because we are exposed to more foods with larger portions, our weight problems are rapidly increasing, at a higher rate than ever before.

Eating more is a source of weight gain, simply because the portions of food served have become overwhelming and too much to promote a calorie-healthy diet. Going to restaurants that serve meals in smaller portions will generally be rejected by many customers. Eating out can be a challenge for some people when it comes to choosing the right foods to eat.

Managing your weight problems will involve many lifestyle changes. The first and most important thing is to be “MOTIVATED”. Your motivation to change your lifestyle is a number one priority. Ask yourself; you want to feel better? Do you want to see yourself better? Do you promise that you will control your diet and reduce the amount of food you eat? Will you promise to try to reduce the stressful things in your life, the stresses that contribute to your eating more? Above all, do you promise to start an exercise program and stick with it?

Now, having made these promises to yourself, your next step is to see your healthcare provider for a physical exam. Discuss with him / her what exercise program he / she should or should not do. Then you need to find an exercise program that you are comfortable with. Remember, most people who start an exercise program will quit within a month. Going to a gym can be a hassle for some. I recommend an exercise program that can be done at home. One that will give you a total body workout and won’t take up too much time. This type of program will basically ensure that you will be more apt to continue using it. Also be sure to visit your dentist. Dental hygiene is of the utmost importance. Any problem that can interfere with the proper chewing of food will cause improper absorption of the food.

Read in the health tips below how you can get started with these lifestyle changes that will help you lose weight, maintain a healthy weight, and lead a healthier, more vigorous lifestyle.

Health Tips ***

1. A healthy diet with good digestion will allow the body to obtain all the necessary nutrients and allow the body to absorb these nutrients. Starting with your diet, eat only foods that are high in water content. These foods are fruits and vegetables. Vegetables, especially when eaten raw, have a higher water content than those that are cooked.
2. Don’t eat three large meals a day, instead choose to eat five smaller meals.
3. Do not skip breakfast. Start the day with a good breakfast. Skipping breakfast will encourage larger meals and snacks between meals. Breakfast should consist of whole grains; like grape nuts and bite-size shredded wheat bran. To your cereal, add fruits, such as strawberries, blueberries, or bananas. Also add some raisins.
4. Be sure to read food labels to determine cholesterol, sugar, sodium, and calorie content.
5. The types of food we eat will also determine how healthy the diet will be. Foods that contain trans fat are definitely a no-no. Red meat can be eaten once a week. Choose meats that are not streaked with fat and have all the fat removed.
6. Do not fry your food, nor should you buy food that has been prepared by frying.
7. Don’t eat refined carbohydrates like white bread, pasta, white rice, and potatoes. Instead, opt for 100% whole grain breads, brown rice, and whole grain pasta. Eating refined carbohydrates causes a much faster digestion of the food eaten and will send glucose (natural sugar) into the bloodstream, causing the pancreas to release insulin to absorb the sugar. The sudden drop in sugar caused by insulin will make you hungry again.
8. Food portions are the next concern. A serving of fish, meat, or poultry should not be larger than will fit in the palm of your hand. A serving of fruits and vegetables is about the size of a cup.
9. The number of calories consumed and the number of calories consumed will determine whether you are gaining, losing, or maintaining your weight. The calorie counter below will give you an estimate of the calories you could consume. Basically, eating more calories and not exercising will ensure that you gain weight.

Calculation of calorie intake

Woman

mens

Sedentary…

Weight X 12

Weight X 13

Light activities …

Weight X 13

Weight X 14

Moderate activities …

Weight X 14

Weight X 15.25

Moderate to intense activities …

Weight X 15

Weight X 16.5

Heavy activities …

Weight X 16

Weight X 18

After controlling your dietary intake, you must find an exercise program that suits your needs. This program should be easy and convenient to do, or you won’t stick with it, guaranteed. This is where motivation is of the utmost importance. Before beginning any exercise program, discuss your health status with your healthcare provider for approval of starting an exercise program. Your exercise program should be non-impact total body work that can be done comfortably at home. I recommend that it be done daily.

It shouldn’t just depend on your exercise program. You must make it your business to be more active in your daily activities. The keywords are “keep moving”! Don’t rely on driving when you can comfortably walk to get close to your destination. Try to walk steps whenever possible. Take long walks. Ride a bike when you can. Go swimming when possible. You don’t sit all day. Do not use the remote control for your TV. Change channels manually. Remember, every move counts toward your calorie intake.

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