The general medicine specialist German city of Bremen, Dr. Hans Michael Mullen Field that normal weight is from a medical point of necessity for the elderly, who were threatening to health risks due to increased weight, such as diabetes and high blood pressure and coronary heart disease.
He added that the weight loss in a healthy way must go in small steps, explaining that "lose weight at a rate of 250 to 500 grams per week is an ideal rate of weight loss."
And nutrition expert warns the German city of Stuttgart Dagmar Lamberg follow strict diets, during which the loss of several kilograms in a short period of time by eliminating a lot of foods, which leads to counterproductive.
And stressed the need not to delete complete varieties of food from the diet, as it leads to an increase in the desire to be dealt with, according to the saying "Forbidden fruit is sweet."
And recommended eating adequate amounts of fluids, about two liters of water a day with unsweetened tea or fruit juices, which is one-third of the juice and two thirds of the water.
She stressed the need to include diet followed five servings of fruit and salads and three servings of vegetables, and set quotas fruits, the fruits bulk such as berries are a handful of fruit full quota, while representing all of the fruits of fruit solids, apples, for example, a whole lot. "
The expert added that it must also get four servings a day of carbohydrates in the form of pasta or rice or potatoes boiled or baked, pointing out that it can identify each share of bread equivalent to the size of the palm of the hand.
While it is possible to get three servings of protein by eating meat, chicken or fish or eggs, noting that enough to get only two servings of fat equivalent to two tablespoons of oil or butter, stressed the need for eating sweets in moderation.
Exercise
In addition to diet, sports coach confirmed in Oberhausen, Joern Gersberg that exercise represents the second pillar to lose weight, pointing out that it is often less than the rate of muscle mass starting from the age of thirty, if you do not play sports.
He recommended the elderly to exercise one of the activities sports, especially exercises strengthen the muscles, at a rate two to four per week for a period ranging between 20 and 60 minutes each time, pointing out that it is also possible to build muscle in ages advanced, as well as to exercise contribute to the increase in the rate the body's metabolism.
Even when injured elderly certain diseases such as osteoarthritis, for example, high blood pressure, confirms coach sports also that they can exercise some motor activities, such as walking, swimming, cycling, and stressed the need to be examined with their doctor processor first before starting it.
