loss because it provides hydration without
unwanted calories. A general rule is to drink
8, eight ounce glasses of water per day. This
may need to increase if you incorporate exer-
cise into your daily routine.
Few Tips for Dieting success:
• Limit salt and sodium: many processed
foods contain high amounts of sodium.
Choose fresh or frozen vegetables, fresh
meats, poultry and seafood when possible.
Using spices or herbs, such as dill, chili pow-
der, paprika or cumin along with lemon or
lime juice, can add flavor without adding salt.
• Limit Saturated Fats: Keep it lean and
flavorful. Try grilling, broiling, roasting or
baking – they don’t add extra fat. Simple
substitutions can help you stay within your
saturated fat limit – such as using nonfat
plain yogurt or Greek yogurt when you make
tuna or chicken salad.
• Reduced added sugars from your diet:
split sweet treats with a family member or
friend. Cut calories from drinks – sweet tea,
soda, energy drinks and sports drinks are a
major source of added sugars.
• Make a meal plan and stick to it each week.
2. Exercise
a. Move more and sit less – you should have
150 minutes per week or 30 minutes per day
of moderate-intensity exercise or 75 minutes
per week or 15 minutes per day of vigor-
ous-intensity aerobic activity.
b. Muscle-strengthening activities of mod-
erate or greater intensity and that involve all
major muscle groups should be done on two
or more days per week.
Aerobic Activities includes:
· Walking or hiking
· Dancing
· Swimming
· Water Aerobics
· Jogging or running
· Aerobic exercise classes
· Some forms of yoga
· Bicycle riding
· Some yard work such as raking and pushing a
lawn mower
· Sports like tennis or basketball
· Walking the golf course during 18-holes
Muscle-Strengthening Activities
· Strengthening exercises using exercise bands,
weight machines or hand-held weights.
· Body-weight exercises (push-ups, pull-ups,
planks, squats, lunges)
· Digging, lifting and carrying as part of
gardening
· Carrying groceries
· Some yoga postures
· Some forms of tai chi
What are the benefits of weight loss as
you age?
The benefits to maintaining a healthy weight at
any age are the same.
· Reduces risk for cardiovascular disease
· Decreases risk of diabetes
· Decreases risks of certain cancers
· Decreases joint pain
· Reduced back pain
· Improved mobility
· Decreases risk for stroke
Talk to your doctor for help if you have ques-
tions about healthy weight loss options.
40 | SPRING 2020
CULLMAN COUNTY SENIOR MAGAZINE