For overweight older adults, dropping a few pounds can reduce the risk of diabetes, high blood pressure, heart disease, and more. In addition, it can improve mobility, sense of well-being, and general quality of life. If you are in the position of needing to lose a little bit of weight, here are things you can do right away to get started.
1. A high-protein, low-cholesterol diet
As an older adult, consuming fewer calories can help you lose weight. Eating more protein and less cholesterol is an approach that is practical and effective for seniors. Preserving muscle mass is crucial to overall health, in which protein plays an active role. A few examples of protein-rich foods that are low in cholesterol include beans, lentils, nuts, seeds, grains, and tofu. Working these foods into your diet will not guarantee weight loss, but it is an excellent component of a complete plan.
2. Exercising regularly
Of course, you saw this one coming. Regularly exercising is one of the best things you can do to lose unwanted weight and is a necessary part of your plan. However, it does not mean that you need to begin an incredibly high intensity and intimidating workout plan. There are a lot of exercises you can do that will benefit your body and health. Anything that will get keep you active and raise your heart rate for a period is moving in the right direction. Some examples include walking, jogging, hiking, push-ups, tennis, or even golfing. Try to reduce the amount of time you spend sitting in one position. If you find it more enjoyable or need extra inspiration to get out, there are many exercise classes, often specifically for older adults.
3. Portion control
Portion control is essential for people of any age when trying to lose weight. Research has proven that people tend to eat more when offered a larger portion, as well as when they eat faster. Therefore, it is better to eat slower and put less on your plate. You can always add more if you are still hungry! You'll often find that you don't need as much food when you are not challenging yourself to eat everything in front of you. Control how you eat, and you will not eat more than the necessary calories required of your body. When you eat the appropriate portions, you'll also feel lighter and more energized after the meal, instead of heavy and tired!
4. Eating the right foods
There are times that you might feel tempted by all of the foods served. You might start to think there is nothing wrong if you take a few spoonfuls of treats and desserts. That might be okay, but without proper self-control, you could quickly be forming a habit. Instead of dealing with a bad habit later on, it is recommended to try to avoid moments of weakness and unnecessary treats from the start.
That said, it's not just the double chocolate fudge cake that should be avoided. The reduction of fatty food, in general, is a great way to eat healthy while living a healthy lifestyle. This includes avoiding fast food, fried food, processed meats, and even fatty salad dressings. Consuming more fruits, vegetables, grains, and lean meats every day is highly advised. These will help you maintain your health lose unnecessary weight.
Whether or not you intend to lose weight, hydration is always vital. The only way you can keep hydrated is to constantly drink plenty of water. Dehydration is highly dangerous and can affect you even if you do not feel thirsty. Drinking water and staying well-hydrated will help boost your metabolism, cleanse your body of waste, and act as an appetite suppressant. Some fruits that help you hydrate too, like watermelon, pineapple, tomatoes, etc.
Gaining unnecessary weight can be dangerous. To live healthily, you have to try to achieve and maintain your recommended weight. Successful and sustainable weight loss takes time, so you have to be consistent and determined. However, by setting your mind to it and starting right away, it is achievable for anyone. Losing a few pounds could be the key to living a longer and happier life.