Table of Contents
As individuals progress in years, there’s often a decline in their levels of physical activity. This isn’t
beneficial as, once we cross the age of 40, our bodies undergo certain changes which increase our
propensity to put on weight.
One such transformation is the reduction in muscle mass, leading to a slower metabolism. When
your metabolism slows down, it requires extra effort to lose those extra pounds. Various other
factors contribute to weight gain as we get older including shifts in hormones, lack of essential
vitamins and minerals, and health issues that restrict our mobility.
Keeping a balanced weight as we mature is vital for leading a fulfilling life. Fortunately, there are
feasible strategies that every older adult can adopt to manage their weight, keep fit, and
thoroughly enjoy their life post-retirement.
Consume a Lot of Water
While the intensity of thirst might not be as strong in some older adults, it shouldn’t be taken as a
sign of adequate hydration. It’s recommended that your elderly loved one ingests around eight
servings of water or other hydrating beverages daily.
Including foods with high water content like watermelons and cucumbers in their diet is also
beneficial for hydration. It may be helpful for them to have a glass of water before eating, as the
body can sometimes mistake thirst for hunger. This way, they can prevent unnecessary snacking
on high-calorie foods and manage weight gain effectively.
Implement a More Organized Plan for a Nutritious Diet
Elderly individuals frequently encounter obstacles in their weight loss journey, however, adopting
regimented diet plans and workout regimes can be a solution. Adequate results are often achieved
by older adults when they adopt an easy-to-follow diet plan that doesn’t leave them feeling
starved or excessively tired.
Enrolling in weight loss programs can help seniors overcome common barriers to weight loss like
lack of enthusiasm or pessimistic attitudes. They should also leverage resources from senior living
facilities like Longhouse or fitness centers, or team up with relatives or friends who are also
devoted to living a healthy lifestyle.
Eat Lots of Fruits and Vegetables
Ingesting a substantial amount of fruits and vegetables provides an abundance of vitamins and
antioxidants, avoiding the intake of empty calories. These foods are typically high in fiber, making
you feel satiated more quickly compared to consuming heavily processed food. For the aged
population, fiber plays a crucial role in aiding digestion and warding off constipation.
Set a goal to consume seven servings of fruits and vegetables each day, ensuring a variety of colors
in your selection. A well-liked approach to enhance fruit and vegetable consumption is to
consistently occupy half of your plate with either fruits or vegetables.
Monitor the Quantities of Your Food Intake
You might have observed that the meal sizes at restaurants seem to be increasing. This could
potentially skew our perception of the appropriate quantity of food we should consume per meal
or snack. Be aware of what qualifies as a “serving” when reviewing a food item’s nutritional details.
For instance, according to the USDA’s serving-size recommendations, one serving could be half a
cup of pasta, one tablespoon of peanut butter, or 12 almonds. You may have realized that it’s quite
effortless to consume quantities exceeding these recommended servings.
It’s simple to exceed these portions when eating directly from a container, such as munching on potato chips from a bag. A helpful tactic could be to measure out a single serving, transfer that
quantity into a bowl, and consume from the bowl while keeping the bag out of sight.
Change Your Perspective
Long-term, lasting weight management goes beyond just eating healthily and exercising for a short
period. These habits need to be deeply rooted in your lifestyle. The journey towards these lifestyle
alterations starts with a truthful introspection of your diet and daily routines.
After identifying your specific weight-loss struggles, create a plan to gradually shift the behaviors
and attitudes that have sabotaged your past efforts. Instead of just acknowledging your hurdles,
strategize on how to tackle them if you’re committed to finally shedding those extra pounds.
Challenges are inevitable on this journey. However, instead of completely throwing in the towel
when faced with a setback, dust yourself off and start anew the following day. Remember, your
goal is life transformation, which won’t happen instantly. Stick to your healthy habits, and the
rewards will be more than gratifying.
No Foods that Are Completely Prohibited
If we classify food as either beneficial or detrimental, we tend to become preoccupied with the
foods we were advised not to consume, which are often the ones we desire the most. This desire
can grow stronger when these foods are utterly forbidden.
Instead, try selecting healthy foods in appropriate portions for roughly 80 to 90% of your diet. Pair
this with consistent physical activity for a sustainable weight reduction plan. This method also
allows you to occasionally savor your favorite delicacies without any guilt or resentment.
When interacting with children, it’s more beneficial to guide them towards understanding which
food options are healthier and will energize their bodies more efficiently, rather than merely
handing them lists of foods to eat and those to avoid. Feeling guilty about consuming off-limits
foods can lead to negative emotions, which can develop into unhealthy emotional states from
childhood, through adolescence, and into adulthood.
Managing Your Diet and Controlling Cravings
Mindfulness, in the context of eating, involves keenly observing what you consume during meals
and snack times. If you’re accustomed to eating out of routine rather than actual hunger, you’re
probably consuming more than you think. By choosing to eat when you’re genuinely hungry, as
opposed to when you’re bored or procrastinating, you could potentially cut 500 calories from your
Understanding that it’s not always hunger that propels you towards the next bite can empower you to withstand a craving. While drinking something devoid of calories or engaging in an activity
such as walking can help distract you, these are merely temporary fixes.
Shedding pounds post 60 might pose some difficulties. However, by gradually adapting to a
healthier lifestyle, you can enhance your well-being and life satisfaction. Always coordinate with
your medical team to guarantee a secure strategy for weight loss.