Guidelines for Losing Weight

Why Is a Healthy Weight Important?


Being overweight increases your risk for many diseases and conditions.  The more you weigh, the more likely you are to suffer from heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers.  On the other hand, a healthy weight has many benefits: It helps you to lower your risk for developing these problems, helps you to feel good about yourself, and gives you more energy to enjoy life.


Adopting a healthy diet that incorporates some carbs, some lean proteins, and a large percentage of fruits and vegetables is the healthiest bet, and it’s much easier than eliminating an entire food group. Your body needs a variety of foods and you should eat them.  It’s all about burning more calories than you consume. Through a combination of dietary changes and exercise, you need to create a deficit of 3,500 calories to lose 1 pound of body weight. If your goal is to lose 1 pound per week, you need to shave away 3,500 calories weekly, or 500 calories a day, to create that caloric deficit. It can be helpful to focus on splitting up those calories by cutting away 250 calories from foods throughout the day and then burning 250 calories by exercising. This way you’ll trim away 500 calories daily to help you meet that 3,500 mark, for a 1-pound weight reduction.


Cutting 250 Calories from Your Diet

One can of cola = 250 calories = jogging 2 miles!


Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a

healthy weight, your overall wellness will improve.


Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.


Exercise enhances mobility, flexibility, and balance in adults over 50. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.


Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.

Bacon 3 slices = 130 calories!

Sub Roll = 400 calories!

1 Bagel = 245 calories!

French Fries (large serving) = 539 calories!

Butter = 102 calories per tbsp.!

3 Chocolate Chip Cookies = 250 calories!


Shave 250 calories
Try these simple swaps when you’re snacking on the run. Nosh on a stick of string cheese (60 calories) instead of a sugary energy bar, which tends to average 240 calories. Pass up the whipped cream on your Grande Pumpkin Spice Latte and you’ll cut another 70 calories.


Shave 259 calories

Ahh, fall! Take the whole gang apple picking and burn 139 calories in 30 minutes just from wandering around the orchard. Afterward, hold off on the apple cider doughnuts (200 calories). Instead enjoy the fruits of your labor and chomp on a just-picked apple for only 70 calories.


Shave 480 calories

Channel Paula Dean and your mashed potatoes—complete with butter, cheese and a liberal helping of sour cream—can pack up to 600 calories per serving. Upgrade the nutritional value of this side dish by subbing in Greek yogurt for sour cream and cutting down on butter. The spuds will still be rich and creamy, but for 480 fewer calories.


Shave 270 calories

Drinking two glasses of water before eating may reduce your consumption by 90 calories a meal, report Virginia Tech researchers. Want other strategies to eat less? Eating slowly can help you shave 66 calories per meal; chewing gum before you eat can cut another 68 calories.


Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy.


Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it.


Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.


Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch. 


Gardening for 1 hour = 300 calories

Bicycling for 30 minutes = 180 calories

Walking 3 miles 1 hour – 250 calories

Shopping for groceries, 30 minutes = 90 calories