Losing Weight as a Senior
Losing weight as an elderly individual is an attainable goal. Weight management is an important part of living a healthful and active lifestyle. Small lifestyle decisions throughout your day have a domino type effect and eventually build up to unwanted weight gain. Poor sleep, consuming junk food, and medical issues are just a few aspects that may cause you to put on a few extra pounds. Weight reduction aids in reducing joint pain. It promotes better sleep cycles which leads to improved moods and mental health. Additionally, a lower weight helps with more blood circulation throughout your body, allowing the organs in your body to function properly. Oftentimes, we need that little nudge to motivate us and inspire a change within ourselves.
Why is it harder the older you are?
There are numerous factors that make it difficult for senior citizens to successfully lose weight.
Loss of Independence: It becomes increasingly harder to move around and do certain activities and tasks independently. When this sense of independence is lost, elders usually depend on caregivers to aid with their daily activities, meal planning, and movement. It could be difficult to make these lifestyle changes when you aren’t actively able to make these alterations.
Medications: This is a prime reason why seniors gain weight and find it difficult to lose weight. A prescribed medication could directly affect your body's metabolism which makes it noticeably harder to burn calories.
Medical Conditions: Certain medical conditions such as hyperthyroidism, depression, menopause, polycystic ovarian syndrome, and heart failure result in an influx of weight on an individual.
Digestive issues and Gastrointestinal changes: These alterations in the body influence the type of food a person consumes. You may see yourself avoiding fruits and vegetables because of how they make your stomach feel. If this is the case, it is important to find out the root of the problem by consulting with a medical professional.
Here are just a few of the many ways you can lose weight in a healthy manner:
Walking: Strolling around your neighborhood or walking at a nice slow pace on a treadmill is an effective way to strengthen and move your bones and muscles. This method improves your bodily functions while also helping you shed body fat. Try allotting 30 minutes from your daily schedule to fit in a time to walk.
Balanced Diet: A well-balanced diet supplements you with the nutrients your body needs. Some core elements to include in your diet are vegetables, fruits, grains, dairy, protein foods, and oils. For example: cauliflower (vegetable), oranges (fruits), rice (grains), yogurt (dairy), chicken (protein), and grapeseed oil (oil) are just a few options.
Regular Eating: Making sure you eat a decent sized meal for breakfast, lunch, and dinner is crucial so that you don’t resort to snacking and overeating. Fuel your body with the right amounts of nutrients so that you feel energized and full.
Water Aerobics: Water aerobics is when you perform exercises in water (eg. swimming pool). This type of movement helps you move your muscles and reduce your body mass index.
Reduce Stress: When your body is under a stressful situation it creates stress hormones that trigger the production of glucose. Because of this, your body starts craving sweet foods due to the changes in your metabolism and glucose levels. Make sure you put your mind at ease so that your body is also at ease.