Best Weight Loss Tips For Seniors

Despite what you may have heard from some individuals or what you may have read online, you can still get into shape and lose weight even when you’ve reached your 50s or 60s! Don’t let anyone tell you otherwise; it’s time to put an end to that negative thinking and show them that health and fitness is for everyone, regardless of age.

Your age doesn't have to determine your health! Even if you can't keep up with the same diets and exercise routines as you did in the past, there's still plenty you can do to stay fit and healthy. By making some easy adjustments, seniors can stay dedicated to their weight loss and health goals. Check out these top tips to help you get started!

Take Up Strength Training

For seniors, strength training is one of the most beneficial activities to increase calorie burning and metabolic rate. It's also an excellent way to reduce belly fat. Studies have revealed that seniors who lose weight from the abdominal region experience the greatest positive health impact. Even if your strength training routine isn't specifically targeting your abs, you can still expect to shed fat from that area.

Strength training doesn't need to be daunting or take up a lot of your time. If you're not doing any strength-based exercises such as weight lifting or yoga, chat to your doctor about creating a plan that fits your lifestyle. There are plenty of helpful resources online that provide straightforward exercises for senior citizens that are a great way to start.

Add More Movement To Your Everyday Life

Even if you don't have access to a gym, there are plenty of ways to reap the rewards of physical activity. As we age, it's easy to become more and more sedentary, but it's important to remember that even a small amount of exercise can make a huge difference in your metabolism and cardiovascular health.

In our modern, automated world, it can be hard to find opportunities to keep our bodies in motion. So, take advantage of any chance you can to get some extra movement. For instance, gardening, washing dishes, and folding laundry are great ways to get your body moving.

Walking is one of the best exercises for everyone - even seniors - and it doesn't have to be strenuous to make a difference. Forget about counting 10,000 steps a day; even small increases in your daily steps can have a big impact.

Choose Natural Foods

As we age, our bodies still require the same nutrients each day, but fewer calories. Unfortunately, healthy eating can be a challenge for seniors since nutritious foods are often perceived as more expensive. However, the difference between the healthiest diets and the least healthy is only an extra $1.50 a day on average. This may seem like a lot in the short term - about $550 a year - but not when compared to the costs of an unhealthy diet in the long-term. With this in mind, seniors can make healthier eating choices without breaking the bank.

Reduce Your Stress Levels

When you're feeling the weight of chronic pressure, your body may interpret it as a sign to conserve energy. Stress hormones like cortisol can switch on the "fight or flight" response, causing the body to produce glucose in order to boost energy levels. This can affect your metabolism and lead to cravings for sugary treats. Although further research is needed, some studies point to relaxation activities like meditation as a way to help reset your metabolism.

Don't Be Afraid Of Healthy Fats

Yes, don't fear the fat! It may seem counterintuitive, but including the right fats in your weight-loss regimen can be an effective and tasty way to reach your goals. Fat is an essential nutrient that your body needs to perform optimally and can even help you feel fuller and more satisfied than lower fat foods. So don't be afraid to add the good fats to your diet.

Polyunsaturated and monounsaturated fats are known as "healthy" fats, as they can actually benefit your heart health. Unlike saturated fats, these fats can help to reduce your cholesterol levels and reduce your risk of developing heart disease.

Delicious sources of monounsaturated or polyunsaturated fat include:

is a healthy cooking choiceCooking with extra virgin olive oil is a smart and healthy choice!

● Avocados

● Nuts

● Chia seeds

● Ground flax

● Egg yolks

● Salmon

Drink Plenty Of Water

As a senior, you may have noticed that your sense of thirst isn't as strong as it used to be. But don't let that fool you into thinking you need less fluid! Certain medications can also leave you feeling dehydrated, so it's important to stay mindful of your fluid consumption. Investing in a reusable water bottle and carrying it around with you is a great way to stay hydrated, and drinking a bit of water before meals can also help regulate how much you eat.

Final Thoughts

Knowing and understanding the individual health condition, physical capabilities and time flexibility of each senior is incredibly important as no two are alike. It's important to keep in mind that when it comes to making changes to one’s diet and lifestyle, there is no one-size-fits-all solution.

Be sure to pay attention to your health and get a doctor's and dietician's advice before making any big dietary or lifestyle changes.