Whether they’re carrying a few extra pesky pounds, or they’re battling obesity, it seems most adults are seeking weight loss solutions. As you age and your metabolism slows, shedding unwanted weight can become much more challenging. Like many people, you’ve likely become frustrated when, even after dieting, your belt still feels a little too snug.
But being overweight can have consequences more severe than not fitting into your clothes. Excess fat contributes to several illnesses, such as hypertension and type 2 diabetes, and it can also affect your quality of life.
Ready for the good news? Weight loss isn’t impossible. In fact, by taking the right measures you can achieve your goals and keep the weight off for good. Today we’re going to share six weight loss tips for seniors that can make a major impact on your figure and your health.
Note: Before undergoing any weight loss plan, please check with your physician to ensure it is safe for you.
1. Switch Up Your Exercise
We’ve heard it all before—if you want to lose weight, you need to exercise. And it’s true. Older adults lose muscle more rapidly than younger adults, but exercising helps maintain muscle and burn off calories that will help you lose excess fat. Strength training, such as using resistance bands, and exercise that works on balance, such as yoga, are good choices for many people.
Of course, regular exercise also includes daily walks and other fun activities you may already enjoy, such as gardening and dancing.
2. Eat More Small Meals
Growing up, you were always told to eat three square meals a day: a complete and filling breakfast, lunch and dinner. You may have also been told snacking leads to weight gain. But this outdated advice is based on misconceptions. It’s actually been shown that eating five small meals is more effective in igniting your metabolism. This way of eating keeps you from getting hungry between meals, and ensures you’re getting all the energy you need throughout the day. But no matter how many meals you eat, always make sure you’re getting the right nutrients.
3. Use Smaller Plates
Empty space craves filling, so we tend to serve ourselves larger portions when we use large plates. Small portions on a large plate can make you feel like you’re depriving yourself—even if you’re eating a normal amount of food. Using smaller plates will help you stick to portion control and avoid overeating.
4. Stay Hydrated
Often your body mistakes thirst for hunger. When you’re dehydrated, you may feel as though you need a snack, when in reality you just need a glass of water. A good rule of thumb is to drink at least half an ounce for every pound you weigh, every day. So, for example, if you weigh 150 pounds, strive to drink at least 75 ounces of water per 24 hours. If you’re increasing your level of activity or spending more time outside in the arid, Arizona heat, you may need to increase your water intake.
5. Prepare Meals Ahead of Time
When you’re hungry, it’s easier to justify grabbing something fast—even if it’s not the most healthy option. But by planning and preparing your meals ahead of time, you can make sure you always have a quick meal ready to go when you need it. Whether you keep plastic bags filled with ingredients in the freezer for the slow cooker, or store pre-cut veggies in your fridge, advance preparation can help you stick to a healthier diet.
6. Meet With a Dietitian
Losing weight is challenging at any age, but can be especially difficult for older adults. A dietitian can help you develop food plans that will give you the nutrients and calories you need, and help you eliminate what you don’t.
Our tastes change as we get older, but the need to eat nutritiously doesn’t. Exercise and eating a healthy diet can help you lose excess weight, and improve your quality of life. By following these six tips, you can begin shedding pounds and feeling more energized.
Keeping a close eye on your health will help you achieve your goal of a long, enjoyable retirement. Learn more about making the most of your retired years in our free guide Aging in Place: A Popular Trend for a New Generation of Seniors.
