Most people become less active as they age. This doesn’t help since most of the physiological changes that occur in our bodies after the age of 40 make us prone to weight gain.
For one, we start losing muscle mass, which consequently slows down metabolism. With a slow metabolism, you have to put more effort in order to lose weight.
Other factors like hormonal changes, vitamin and mineral deficiencies, and health conditions that affect mobility all play a role in weight gain in later years.
Maintaining a healthy weight, as we age is an important part of enjoying a good quality of life. Fortunately, there are some practical measures every senior should consider trying to lose weight, stay fit, and enjoy life after retirement.
Weight Loss Strategies for seniors
1. Use a More Structured Healthy Diet Plan
Seniors often face challenges when attempting to lose weight but one effective remedy is to use more structured diet plans and exercise routines.
Older individuals report better outcomes when they implement a diet plan that is easy to follow and doesn’t make them feel hungry or too drained.
Seniors can overcome common weight loss hurdles like lack of motivation or a negative mindset by joining a weight loss program like Weight Watchers.
They should also take advantage of the local YMCA or local fitness center, or pair up with family members or friends who are committed to a healthier lifestyle.
2. Eat Plenty of Protein
Due to hormonal changes, health conditions, and a lowered metabolic rate, many seniors lose muscle mass over time. That’s why it’s important to increase protein intake in order to prevent muscle loss.
It is recommended that older individuals increase their daily protein intake as well as take vitamin D, calcium, and other dietary supplements to help ward off bone and muscle loss that can lead to serious health problems.
3. Drink More Water Through the Day
Research shows that adults over 60 are more likely to suffer dehydration. This not only makes it harder to lose weight, but it also increases the risk of stroke, chronic constipation, and kidney stones.
Increasing your water intake will lower the risk of diseases and help you lose weight. Water increases fullness, which means you won’t overeat. It has also been shown to temporarily boost metabolism.
If you’re bored with plain water, try adding some fresh orange or lemon slices to water for a hint of natural flavor. Aim for at least 2 liters of water a day.
4. Learn to Control your Portions
Most people serve food portions that are larger than the recommended standard. Learning how to control food portions can be a game-changer for seniors trying to lose weight.
Luckily, there are simple tricks you can use to avoid serving large portions. One of the most effective tricks is to serve food on smaller plates. Research shows that people eat less when they use smaller plates.
Serving lots of protein and veggies can also help satisfy hunger cravings without overeating.
5. Get Moving & Stick With It
Maintaining a healthy diet may not be enough for seniors looking to lose weight. They need to move more every day. It doesn’t really matter which exercise they choose as long as they move on a regular basis.
Since many overweight seniors often have issues with their knees and other joints, it might be helpful to walk instead of running.
Swimming or simply performing stretches and resistance exercises in a pool are other terrific exercise options for elderly individuals.
6. Keep Your Exercise Routine & Diet Plan Fun
Although many seniors make commitments to diet and exercise every day, most of them lose motivation after a few weeks.
It is important to keep your exercise routine and diet plan fun in order to stay motivated. Simply switching up a regular routine from time to time can definitely help prevent boredom.
Simple ways to make a healthy lifestyle fun:
- Turning up the music & dancing to the beat
- Taking the dog out for a walk in the park
- Participating in a yoga or tai chi class
- Hiking or biking through nature trails can be invigorating
- Getting friends & neighbors to join in on your regular walks
- Utilizing short home workouts
7. Be Patient & Maintain a Positive Attitude
Older individuals trying to lose weight and/or get fit should be patient and keep a positive attitude.
Support from family members and friends can help make this happen. Sharing your goals and asking others to join in can make weight loss journey fun and enjoyable.
Today’s sponsored post was written by Emily Smith.
Emily Smith is a professional freelance writer with a passion for family caregiving born from a close relationship with her ailing grandmother. She’s a frequent contributor to InHomeCare.com and can often be found trail hiking in her native Utah.
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