I have many clients who fall into the senior category and would like to lose a few pounds. As many of you know, it beomes harder to lose weight as you get older due to a slight decrease in metabolic rate. Most often weight gain is due to inactivity and poor diet. It is not impossible to stay lean and fit throughout life, and I truly believe 50 is the new 20. There is a huge increase of healthy and fabulous female fitness models and bodybuilders that blow me away. I recently posted on facebook about Ernestine Shepherd, a 75 year old bodybuilder who started exercising in her 50's. She runs 10 miles a day, trains clients, and has her husband prepare her meals. While most don't aspire to become this lean and fit, she truly is a role model. Heres a video about the lovely Miss Ernie.
        Losing a pound of fat means that you must burn off 3500kcal. This can seem overwhelming for most, but if you look at a deficit of 500kcal a day, a pound per week becomes more reasonable, especially when you consider that 500kcal can come from food restriction (ie eating less than your metabolic rate) combined with exercise. As I always preach, weight training is the foundation for a healthy body, combined with a healthy diet and stretching/flexibility work. Building muscle means you will be more metabolically active. For every pound of muscle you burn an extra 50kcal a day! Here are some tips for being successful on the road to health:
*consume a good amount of protein and fats to keep one satisfied and prevent bingeing! Healthy fats include coconut oil, avocado, olive oil, free range dairy and meat, eggs, and nuts.
* Limit sugar and processed carbohydrate. Avoid refined and processed products like bread, pasta, white rice, chips, sodas, processed meats, and low fat dairy products which use chemicals and other products to thicken and flavour to replace fat.
* Limit alcohol
*Limit starchy vegetables like potatoes and root vegetables, carrots and corn (a zucchini fritter is not healthy. If you are eating somewhere that offers a chicken leg or zucchini fritter, the chicken leg, with a few bites of skin is a better choice). Limit fruit intake to 1-2 a day. Berries are allowed.

*Restore you carbohydrate levels on high intensity workout days. These days eat some carbohydrate in the form of beans and lentils, sweet potato, quinoa, rice/quinoa/tofu pasta, buckwheat, or other whole grains. Have a serving after a workout.
*Drink water and unsweetened green tea...all day.
* Eat about 30 grams of fibre a day...while oat  bran and bran buds are higher in carbohydrate, most of them contain huge amounts of fibre. They are a good start to the day mixed in with 1/2 cup of unprocessed oats or greek yogurt.
*Try vegetables you have not before...100 Best Health Foods is a great recipe book which is affordable (I paid $7) and gives you the nutritional benefits and a recipe with the foods listed.
* Seek emotional support. Weight watchers teaches you how to eat and lose weight while offering a supportive environment. My wonderful mother has lost a huge amount through this program, even during holidays and stressful events. Combined with exercise it is a fabulous system. Whether you find a buddy, running group, trainer, or support group, being accountable can be a huge help.
*Don't stress about pounds. You can be healthy at many weights. Aim to find balance in your life. If weight loss happens it is an added bonus. Losing weight can improve some peoples quality of life, other times it may not be necessary for health. 
* Weight loss is a commitment and a struggle for many, for others it is easy (those who eat to live!) Keep at it, use affirmations, and remember to aim to stick to your meal plan 80% of the time, you are allowed to live a little! The first few days of a lifestyle change can be the hardest, but feeling better is totally worth it!
*As you age hormone levels can decrease. Talk to you doctor about having cortisol and DHEA levels evaluated.

That's all for now....have a great weekend. These are not suggestions for healthy, already lean competitors, but for those who may be older and already overweight. Consult with your doctor before following any advice including an exercise and diet program. Those with certain health conditions may have different nutrition requirements, especially if on medications.