Senior Connections Senior Connections Sept. 2018 | Page 11

The science behind losing weight ABBIGAYLE SCHULTZ, NA Nursing student at the University of Minnesota Twin Cities There are many strategies for losing weight, but strategy is different from science. You may have heard of the Keto, Mediterranean, and Smoothie diets, which all have the same goal: weight loss. There may be differing methods to drop some pounds, but there is a defi nite bottom line that must be met to make it happen. According to many scientifi c entities, including the Mayo Clinic, one pound is equivalent to 3,500 calories. For example, a person who follows a 2,000-calorie diet would need to decrease their intake by 500 calories per day or burn an extra 500 calories per day in order to lose one pound per week. If this is achieved, you will lose weight. Unfortunately, it isn’t as easy as it sounds, considering everyone is different. A younger person will have an easier time losing weight, compared to someone older, because metabolism slows with age. Men also frequently have an easier time losing weight than women because of hormone differences. If losing weight is diffi cult for you, focus on your metabolism. The faster it is, the more weight you will lose. One of the best ways to do this is to eat consistently throughout the day and drink plenty of water. It is important to always eat breakfast when you are on a diet. It is also important to work your muscles. Do some weight bearing activity. How can you get a defi cit in calories? Try eliminating unnecessary carbs from your diet ,and eat foods that are high in fat and keep you fuller longer. Add some more exercise to your day. If you want something easy and fun, an hour and a half of gardening should burn around 500 calories. If you are looking to shed some weight during the winter, 50 minutes of shoveling snow should do the trick. Reminder: Never decrease your caloric intake too much. Talk to your doctor or dietician about losing weight and see what is right for you. All information above is based on a 2,000-calorie diet. Care for loved ones, keeps everyone strong. Care as it should be. The Center for Senior Behavioral Health provides regional innovative mental health services improving the quality of life for our older adults and their families. Hospital (320) 693-4500 / Center for Senior Behavioral Health (320) 693-4535 ���������������������������������������������������������������������������������� Senior Connections HJ.COM Senior Connections September 2018 11