Are the elderly obese and unable to walk? 3 secrets to lose weight easily and regain your motivation

To live, you have to move. Elderly people are often prone to chronic diseases due to obesity, which limits their mobility. Doctors point out that a balanced diet and regular exercise are the basic rules for weight control. In particular, the hidden risks of "senile sarcopenia" should not be ignored. It is recommended that you manage your weight on a daily basis and not let excess fat become a burden on your health tomorrow.

Dr. Zhou Shuoqu from the Department of Family Medicine at the National Shuang Ho Hospital pointed out that Taiwan is one of the countries with the fastest aging population in the world. It is estimated that in 2020 and 2030, the elderly population in Taiwan will increase to 16.1% and 24.5% respectively; by 2050, the proportion of elderly people in the total population will be as high as 35.5%, making it a super-aged society, that is, nearly 4 out of every 10 people will belong to the elderly group.

Obesity in the elderly is at high risk of complications

According to the Taiwan National Nutrition and Health Survey from 2005 to 2008, the obesity prevalence rate among people aged 65 and above (based on body mass index, BMI ≥ 27kg/m2) is about 22%. The obesity problem among the elderly deserves more attention because, in addition to increasing the risk of cardiovascular disease, obesity is more likely to cause dementia and decreased mobility.

Therefore, the consensus in the medical community is that obesity in the elderly should not be discussed from the perspective of a "disease" or simply weight loss, but from the perspective of holistic care, emphasizing the importance of a balanced diet and exercise, maintaining a stable weight, and proposing personalized intervention plans for obese cases, with an emphasis on the prevention of frailty, sarcopenia and malnutrition.

Weight gain and slow movement in the elderly

In the face of obesity in the elderly, Dr. Zhou Shuoqu emphasized that in the outpatient clinic, he found that many elderly people are most worried about "slow mobility", and often attribute it to obesity. In fact, the Ministry of Health and Welfare currently defines obesity using BMI (body mass index), but the elderly may become shorter and their body composition changes. Using BMI to detect obesity in the elderly may underestimate or overestimate.

Especially as you age, even if your weight remains the same, your body composition will gradually change. Generally speaking, your fat percentage will increase. These fats are mainly accumulated in muscle tissue, abdominal viscera and organs. As muscle tissue decreases, muscle quality will also decline. The overall effect causes a decrease in lean meat mass, leading to a relatively increased hidden risk of "senile sarcopenia".

Rapid weight loss cardiomyopathy

Basically, sarcopenia has a great impact on the mobility of the elderly. Although foreign studies have pointed out that weight loss in the elderly may make them weak, reduce their muscles, and even increase their mortality rate. But some studies have also found that targeted weight loss can reduce mortality. The common goal is to reduce fat and preserve muscle and bone as much as possible.

Therefore, it is recommended that older people with a BMI between 23 and 25 do not try to lose weight quickly. Not only will the effects of weight loss and fat burning be limited, but improper weight loss may also lead to loss of protein in the muscles, causing loss of muscle tissue and reduced supporting power of the thigh muscles, leading to sarcopenia and increasing the risk of osteoporosis, falls, fractures and death.

Lose weight, eliminate fat and prevent the risk of regaining weight

In terms of weight management, Dr. Zhou Shuoqu reminds that, generally speaking, older men need about 1600-1800 calories a day and women need about 1200-1500 calories a day to maintain basic metabolic needs; but if they still eat the same amount as before, or do not increase the intensity of exercise and cannot consume excess calories, it will only make obesity more serious in the end.

It should be noted that if you only eat a single type of food, although you can lose weight quickly in a short period of time, it is difficult to sustain the weight loss and you are more likely to gain weight again. A high-protein diet for weight loss, in addition to nutritional imbalance, may even lead to ketoacidosis, which can easily cause kidney and brain damage. It is recommended that older people exercise for more than 10 minutes each time, and accumulate 30 minutes a day, in order to effectively burn fat.

Tips for losing weight:

Eat smart, move happily, weigh yourself every day

1. Understand your BMI: Understand your body mass index (BMI = weight (kg) / height (m), determine whether you are within the healthy body range, and calculate the recommended daily calorie intake based on your personal activity level.

2. Eat smartly: Eat more natural ingredients such as a variety of vegetables, fruits, unrefined whole grains and roots; drink more boiled water, avoid sugary drinks, limit the intake of high-energy-density foods (especially processed foods that are high in sugar, low in fiber, and high in fat); avoid the intake of processed meat products, and reduce the consumption of high-salt and salted foods, and develop a healthy eating pattern of a balanced diet.

3. Happy movement: In addition to reducing calorie intake, weight loss also requires increasing physical activity to burn calories. If overweight and obese people can reduce their daily intake by 500 calories, or reduce their food intake by 300 calories, and increase physical activity to burn 200 more calories, they can lose about 0.5 kg per week. Sufficient physical activity is the key to preventing "weight regain" and maintaining a healthy weight.