Fat in seniors diet causes them to gain weight more easily because of their inability to digest and metabolize fat quickly.
30gms of fat –
Eat less fat so that more stored body-fat is burnt as fuel, and you become thinner.
Consult a chart for the total grams of fat in various foods and eat not more than 30gms of total calories daily, to lose weight. Maintain a record of whatever you eat.
Eat less than 35gms of total fat calories daily to maintain your ideal weight.
30gms of fiber
Fiber can block fat absorption and helps burn fat and calories eaten. It makes you feel full earlier, contains fewer calories and empties the stomach slowly.
Consult a chart for the total grams of fiber present in various foods and eat at-least 30gm of fiber daily to lose weight. And maintain a record of whatever you have eaten.
Eat more than 25gms of fiber daily to maintain your ideal weight.
30minutes of walk
Walking burns approximately 350 calories per hour, it increases the body’s metabolic rate which helps burn calories at a faster rate and it also decreases appetite.
A 30minute brisk walk daily will help you lose enough weight easily. 15minutes walk, twice a day also produce the same results.
Once you have acquired your ideal weight, you can take a day off each week and rest.