Myths About Weight Loss After 80 Debunked

Did you know that if a family member has Alzheimer's, you're more than likely to develop it, too? You didn't -- well, that's good because the truth is complicated.

Certain diseases, like Alzheimer's, do come with a genetic risk. However, factors like your environment and lifestyle can affect your likelihood of developing the syndrome.

Information about weight loss after 80 is also riddled with supposed facts and incorrect assumptions. Weight management for seniors doesn't have to be a treasure hunt for good, helpful information.

Stick with us, and we'll reveal the truth behind popular senior fitness myths. We'll discuss a few effective weight loss strategies and healthy aging tips.

Myth: People Naturally Lose Weight as They Age

You've probably heard that it's normal for older adults to lose weight due to age. This is false; everyone needs purposeful exercise and dieting to maintain a healthy weight.

Weight loss after 80 should come from healthy sources. For example, you begin a new diet with more vegetables and notice you're slimming down.

Inexplicable weight loss isn't something to ignore. It could be from an underlying health issue; speak to a doctor if you're losing weight and are unsure why.

Myth: Older Adults Don't Need Exercise to Lose Weight

Everyone needs at least a little exercise to stay healthy, but it's especially important for older adults. The relationship between aging and metabolism is one of diminishing returns as we get older.

A person's metabolism remains consistent from around 20 to 60, after which it begins to decrease. A decreased metabolism, muscle loss, and reduced mobility can contribute to weight gain.

Exercise helps maintain muscle and keeps you mobile, which boosts metabolism. Working out has other benefits, including increasing flexibility and strength. Here are a few light workouts for people over 80:

• Walking: Helps burn calories and is easy on the joints
• Yoga: Can help with flexibility
• Cycling: Can help strengthen leg muscles and improve cardio
• Swimming: Helps with cardio and is easy on the joints
  • Water aerobics is similarly beneficial

Myth: Exercise Could Hurt Seniors

The myth that exercise can hurt older adults is technically true, depending on the exercise. High-impact workouts put a lot of force on your body and joints.

Jumping jacks, jumping rope, running, and squat jumps are all high-impact exercises. Low-impact exercise, like walking and swimming, is easy on the joints and thus safer for people over 80.

Myth: Cutting Calories Is the Best Way to Lose Weight

Cutting calories is one of those senior fitness myths that sounds correct. The assumption likely comes from older adults' lower calorie requirements.

However, an 80-year-old still has similar or higher nutrient requirements. More nutrient-dense meals help compensate for reduced physical activity, lowered metabolism, and bone and muscle loss.

Other factors that affect senior nutrition include:

• Changes in body composition
  • The amount of fat, muscle, bone, and other tissues in the body
• Chronic health conditions
• Medications

Many older adults need specified diets to keep healthy. Intermittent fasting is possible for seniors but shouldn't be done without medical oversight.

It's also inadvisable for people with certain conditions. People with diabetes, cardiovascular disease, kidney disease, and high blood pressure should consider other weight loss options.

Myth: Older Adults Don't Need Much Protein

Protein is one of the many nutrients we just discussed and is required for older adults to stay healthy. Protein helps build and maintain muscle, supports the immune system, and helps with blood clotting.

We don't build muscle as easily as older adults and our immune system doesn't work as well either. The body undergoes a process called immunosenescence, a decline in immune efficiency.

Leafy greens, lean meats, and dairy are reliable sources of protein. High-protein foods also aid with weight management for seniors. Protein-rich meals help you feel full for longer, reducing the frequency of eating.

Myth: Older Adults Don't Need Vegetables

Everyone, including seniors, needs vegetables. Leafy greens and other colorful vegetables provide the body with healthy nutrients and minerals. Here are a few helpful vegetables for older adults:

• Split peas
  • High in fiber, which helps digestion
• Spinach, kale, and collard greens
  • Promotes heart health
  • May make blood thinners less effective
  • Speak to a doctor before adding them to your diet
• Carrots
  • Can reduce bad cholesterol

Ideally, you'll eat a variety of vegetables each day. A healthy mix will keep your digestive system healthy and fuel your workouts.

Myth: Supplements Are a Requirement for Weight Loss

You may have heard that supplements are one of the most effective weight loss strategies for getting fit. Supplements, in most cases, aren't an effective substitute for food.

Most older adults can meet their nutritional needs through a balanced diet. It also takes a fair bit of research to find good supplements. Here's what you should do if you intend to use supplements for weight loss:

• Speak to a doctor about adding supplements to your regimen
• Find supplements that have been third-party tested
  • Opt for impartial institutions like:
    • Consumer Lab
    • United States Pharmacopeia (USP)
    • NSF International
• Look for products with certifications
  • Like from the USP, Consumer Lap, or NSF International
• Make sure you're not allergic to the ingredients
• Find scientific studies that back the supplement's effectiveness
• Watch out for red flags
  • Don't trust things that proclaim:
    • "to cure a disease"
    • That it's a "cure-all"
    • That has a "money-back guarantee"

Supplements that list "complex," "formula," or "proprietary blend" in their ingredients list are also suspicious. These terms don't list actual contents but rather hide what's actually inside the supplement.

Healthy Weight Loss After 80

Many senior fitness myths can make weight loss after 80 difficult. People need to know fact from fiction to choose effective weight loss strategies for their health. Hopefully, these healthy aging tips can help.

Prairie Hills Cedar Rapids can help you on your weight loss journey. Residents can take part in our community senior fitness program alongside their new neighbors.

Our exceptional staff provides residents with supportive personal care services like housekeeping and medication management. Contact us if you'd like to schedule a tour or to ask about our veterans' discount program.