Senior weight. It’s cute…kinda like baby weight, right? Nope. Now, don’t get me wrong. I enjoy a good doughnut or icecream sundae as much as the next person, but as you age, and your waist line increases so does your risk for heart disease, diabetes and other weight-related ailments. Here are a few tips we found to keep you fit and trim around the middle.
Here’s how to figure your BMI:
- Weigh yourself first thing in the morning, without clothes.
- Measure your height in inches.
- Multiply your weight in pounds by 700.
- Divide the answer in #3 by your height.
- Divide the answer in #4 by your height again.
- The answer in #5 is your BMI.
What Your BMI Means:
- 18.5 or less is underweight
- 18.5-24.9 is a healthy weight
- 25-29.9 is overweight
- 30 or more is obese
Knowing how many calories you need each day is another important piece of information that will help you manage your weight. Most experts say that 2,000 to 2,600 calories a day should meet the energy needs ofmen older than 50 who are lightly to moderately active.
For women over 50 who are lightly to moderately active, 1,600 to 1,800 calories a day should do it. However, these are just ballpark figures. Individual calorie needs can differ greatly depending on muscle mass, physical activity, and genetic differences.
While it’s true that the more calories you cut, the quicker you’ll lose, don’t make the mistake of cutting back too much. If you go too low (below 1,600 calories a day), you won’t get enough nutrients, you’ll be fatigued, and your body will simply compensate by slowing its metabolic rate even further so that each calorie is used as efficiently as possible.
A slower metabolic rate means that your food sacrifices won’t amount to the weight loss you expected: You’ll have sacrificed for little reward.
For men: Multiply your goal or ideal weight by 13.5 to get your daily calorie needs. For women: Multiply your goal or ideal weight by 13.2 to get your daily calorie needs.