Slimming In Old Age Become slim and stay slim - at any age

Become slim and stay that way - at any age. Our experts reveal what is important when losing weight in old age.

Losing weight in old age: We need fewer calories even in our mid-20s
In most people, muscle mass decreases continuously from the age of 25 - and so do our energy requirements. However, appetite usually remains the same and the satiety signal only comes when the stomach is full. If you want to maintain your weight, however, you should not reduce the amount of food you eat, but rather eat fewer calories and pay attention to a low energy density. It is important to be properly full so that you are not constantly in danger of snacking. If you pay attention to this when you are still young, you can often save yourself the trouble of losing weight in old age from the outset.

Tip from nutritionist Doreen Hecht: "Women who travel a lot for work should take raw vegetables with them and eat a sandwich with cheese rather than fatty sausage. Or a wholemeal roll instead of a crumble bun. Real fatteners are sugary sodas and sweet fruit juices - they drink away quickly, don't fill you up properly, and contain lots of calories."

Do not neglect exercise
Almost as important as diet: exercise to balance your energy levels. Then you can even have a late dinner at the Portuguese restaurant. Those who train their muscles regularly from an early age and then stick with it will be rewarded later, at 40 or 50: their bodies will still be firm and slim. Others who have done nothing for a long time have to work hard to get there.

If you can't make it to the gym - or simply don't feel like it - it's best to integrate at least some exercise into your daily routine. The following tips, for example, can help:

  • Avoid escalators and elevators and take the stairs instead.
  • Get off public transportation one stop earlier and walk the rest of the way.
  • Take a short walk every day after lunch.
  • If possible, ride your bike to work and leave your car at home.

Pregnancies often cause overweight
One in ten women becomes overweight after pregnancy. One reason for this can be breastfeeding problems because the body stores fat during pregnancy for the breastfeeding period. Biologist Susanne Klaus: "But if you don't breastfeed, these reserves don't disappear by themselves. Breastfeeding actually sets hormones in motion that help break down fat." But even without breastfeeding problems, some mothers can't get off their extra pounds. That's why it's advisable from the outset to make sure you eat a balanced diet, even during pregnancy. In case of uncertainty about what can be eaten and which foods should generally be avoided during pregnancy, the doctor's advice will help.

Tip from nutritionist Doreen Hecht: "It's better not to eat baby's leftovers. These contain fatteners such as carbohydrates that are particularly easy to break down. Mothers should also pay attention to regular meals during parental leave."

You can still take off at 40
Is it harder to lose weight after 40? It doesn't have to be. The rate at which the basal metabolic rate drops - and with it, calorie consumption - varies greatly from person to person. If you exercise regularly, you slow down the natural loss of muscle mass and burn fat more easily. All others should ensure more exercise now at the latest. "It is particularly noticeable now that women put on fat more easily and have a harder time getting rid of it than men," explains biologist Susanne Klaus.

Many women in their 40s are health-conscious, they are self-critical and demanding. They feel like finally doing more for themselves. But they often don't know how to combine more exercise or healthier eating in their daily lives with their jobs and families. So what can I do if my goal is to lose weight as I get older?

Tip from nutritionist Doreen Hecht: "It's best to reorganize things together with the family to gain time. Then sign up for a sports course or walking meeting, perhaps with a friend, to motivate each other. When eating out, put something light on the menu more often."

Do you really gain weight when you stop smoking? 
Yes, that can happen. Metabolic effects occur that are not yet precisely known. In addition, many start to chow down as a substitute. But there are other ways to pamper and distract yourself: stress can often be relieved with just a walk. And autogenic training or relaxation techniques help some people. By the way, those who suffer from hypothyroidism almost always have weight problems. Since certain hormones are missing, nutrients stay longer in the body and are utilized even better. Women are often unaware of their thyroid problem, so it's best to have it checked out by a doctor.

Losing weight in old age: Thinking about the basal metabolic rate from 50 onwards
Why is it so difficult to lose weight over 50? Why do so many people not even manage to maintain their weight? The main reason is that the basal metabolic rate has dropped imperceptibly but steadily over the years. Who eats nevertheless just as further as in former times and makes no sport, increases now. For example, Ernährungsexpertin and Biologin Susanne Klaus make clear that: Who eats each day also only 100 kilocalories too, that are for example three small pieces of chocolate, comes in the year 360 kcal more. Converted, that's about five kilos of fat." 

5 tips for healthy weight loss in old age
You don't feel quite right in your skin anymore and/or your:e doctor: advises you to lose some weight? These 5 tips will make losing weight as you age easier:

  • Go to a medical check-up: Before you start a new sport or change your eating habits on your own, you should always have a medical check-up - also to rule out possible pre-existing conditions.
  • Focus on the right training: Since muscle mass decreases over time, you should take countermeasures early on with strength training. An individually tailored training plan from a trainer can be very helpful here. But endurance training should not be neglected either to prevent cardiovascular diseases. A sport that is easy on the joints, such as swimming, is a good example.
  • Eat a balanced diet: To prevent deficiency symptoms in old age and to counteract the declining basal metabolic rate healthily, a balanced diet is more important now than ever before. The menu should include fruit and vegetables, fish, nuts, and plenty of protein, for example from dairy products, eggs, or poultry. Fiber from whole-grain products is also healthy and keeps you full for a long time. We should consume very little pork and beef, convenience foods, fast food, desserts, and general stimulants such as alcohol and cigarettes.
  • Don't give up everything: Even if you are highly motivated, you will eventually suffer from ravenous hunger if you always forbid yourself everything. So treat yourself to a small snack every day that you love - whether it's a handful of chips or a piece of chocolate. If you don't feel like you're always doing without, you'll last longer.
  • Keep at it: If the pointer on the scale goes on strike or you've had a weak moment and treated yourself to that donut from the bakery: Check it off and keep going! Little stumbles are part of the game. To keep your motivation high, you can reward yourself for small successes, for example with a spa day.

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