Many things about our bodies change as we age. Unfortunately, gaining weight
is one of them. We tend to be less active anyhow, and if we have an injury or
mobility issue, the problem can get out of hand.
While a bit of weight gain in our later years is quite natural, you can help to
keep it under control. The same rules apply as they always have, but they may
need adjusting for older adults.
There are also people who don’t eat enough and become too thin and fragile.
Weight management needs to be followed for all types of bodies and lifestyles.
Here are a few tips.
Weight Management for Older Adults
Not everyone gains weight as they age. Many people are bored or lonely and
they eat to fill the time and provide comfort. Others may not eat as much, as
they react to the same situation in the opposite way.
Stay Active
Some type of activity is best every day. Some people are more active at home or
in their lifestyle than others. People may have issues with mobility or have an
illness that requires them to stay closer to home.
Some type of exercise not only helps you burn calories but it helps to keep your
muscles strong. This allows you to continue with an active lifestyle, so you can
maintain the weight and keep moving.
Even going for a walk every day keeps your heart pumping and your blood
flowing. It helps your circulation and walking outside is also good for your
mental health.
Join a walking group, go with your partner or a neighbor, or consider getting a
dog to take out on walks. A dog is a great companion for those living on their
own and the perfect excuse for getting out for a walk.
Avoid Diets
Don’t worry about losing or gaining weight. Just eat a balanced diet. Eat smaller
meals several times a day to help regulate your metabolism. It’s vital that you
get enough fresh fruit and vegetables, lean proteins, and whale grains.
If you have trouble preparing these, you can get a service that will deliver the
meals to you. They can be tailored to your dietary needs. But you should be able
to create healthy meals and snacks with local produce.
Don’t worry about what you are eating so much as the amount. Portion control
is important to ensure you get enough nutrition and not too much fat, sodium, or
refined sugar.
Just because someone you know is following a fad diet and getting results,
doesn’t mean it is right for you. Follow a healthy food regimen with foods you
enjoy and you should be fine.
Avoid Junk Food
Less activity and boredom can equal eating junk food in front of the television
or computer. While a few snacks are fine now and then, don’t make a habit of
them.
Try to find healthier options for your snack cravings. Popcorn instead of potato
chips, yogurt instead of ice cream, and fruit instead of sugary candy or treats.
These types of foods are habit-forming and we can start craving them every day.
If you are treating yourself to a salty or sweet snack, make sure you don’t over-
indulge. Don’t buy the large bags of cookies or potato chips, otherwise, you will
eat them all.
Drink plenty of water afterward and don’t eat them before bed. Try to practice
restraint when it comes to these types of foods and try a substitute whenever
possible.
Eat Protein
Lean proteins are better than heavier red meats and cured meats, like bacon.
You can also find plant-based substitutions for anything now and they are just
as tasty but way better for you.
Include eggs in moderation, lean fish, tofu, chicken, turkey, dairy products,
nuts, beans, and legumes. These are readily available and can be prepared to be
very tasty and healthy.
Avoid adding a lot of salt, ketchup, BBQ sauces, mayo, or other condiments that
are mostly fat. Again, in moderation, you should be fine. Of course, if you are at
a family function, you are going to want to eat what is there, just exercise
control.
Heavier meats and some dairy can be difficult to digest in advanced age. Keep
in mind that pre-sliced deli meats tend to be full of chemicals and preservatives
that may be linked to cancer. These should be eaten rarely, if not avoided
altogether.
Drink Plenty of Water
To keep everything functioning as it should, you need to drink plenty of water.
Eight glasses a day used to be the rule, but go by what you feel is right for you.
Many people avoid taking in too much fluid due to bladder control.
But, drinking enough water keeps your joints lubricated, it is essential for
keeping your kidneys working, not to mention all other bodily functions, and it
can even keep heart disease at bay.
Water helps keep your skin looking younger and smoother, can help with
headaches, regulates your digestive system, and flushes out your body. Water
helps your body regulate your inner temperature, and can help with blood
pressure.
Because it can do all of this, it also helps with weight maintenance. It keeps
everything moving through and your intestines and bowels need water to
remove excessive waste and toxins.
People on their own may not eat properly, and that can lead to weight gain or
weight loss. A regular balanced meal plan with regular exercise can help keep
your weight at a manageable level.
Need Caregiving Assistance?
Right at Home’s professional in-home caregivers provide services that support
senior clients’ physical and emotional health. Our trained and screened
caregivers can drive clients to and from appointments with doctors and other
providers and help clients follow their doctors’ diet, exercise, and medication
recommendations. Visit our website or contact us at (301) 645-0040 and ask for a FREE in-home consultation