As we age, our lifestyle has more and more of an effect on health and wellbeing. As the saying goes, “move it or lose it”. A sedentary lifestyle is one of the more common ways adults can harm their health, contributing to obesity and other health problems. Obesity itself can increase your risk of developing heart disease, diabetes and cancer, while reducing your weight by 5-10 percent can significantly reduce unhealthy levels of blood pressure and cholesterol.
But there are some easy ways seniors can make changes to their lifestyle and live more healthfully, which is likely to lead to a longer, more satisfying life. Before you start making lifestyle changes and create your personalized diet and exercise regimen, make sure you make a plan that addresses any pre-existing conditions such as high blood pressure or diabetes.
Simple Weight Loss Tips:
- Get outside, and move! Move it, or lose it – as they say. ‘Trick’ yourself into moving more by parking further away from your destination. Schedule time daily to go for a walk around the neighborhood, and try to get outside whenever the weather is nice, at least for a little bit!
- Drink water, not sugar. Give your wallet as well as your waistline a break and stick to drinking water instead of soda, fancy coffee beverages, and fruit juices or smoothies. These sugary drinks can contain up to 500 calories! If you need some flavor, get fruit-infused water such as La Croix, add sliced cucumber or lemon to your water bottle, or go for some good-for-you green tea. For that matter, you should also avoid alcohol, which is dehydrating, caloric, and can lower your blood sugar.
- Make your grocery shopping list ahead of time. We’ve all heard the warning about shopping on an empty stomach… Avoid buying processed and unhealthy foods by planning your weekly meals ahead of your shopping trip, then stick to the list.
- Eat smart. Instead of filling up on carbs, go for fresh fruits and vegetables that are high in fiber. Not only will you benefit from the vitamins and nutrients in colorful produce, you’ll also feel more full, keeping you from wanting more and ending up snacking unhealthfully.
- Portions, controlled. One of the simplest ways to improve your weight loss results is with portion control. A good rule of thumb is to ‘cut’ your plate into quarters: fill up half of the plate with veggies and/or greens (steamed or raw is best), then add ¼ low-fat protein and ¼ low-fat starch. Of course, you don’t have to completely fill your plate; just think of the portion distribution as quarters. You can skip the starch as well, if desired. One area that people often miss with regard to portions is with their salad dressings, which is usually higher in fat. You can dilute your dressing with lemon juice or apple cider vinegar, or when dining out, always ask for your dressing on the side. You can also skip the fatty, creamy dressings for a more healthy option such as oil and vinegar.
What are your favorite tricks for healthy weight loss?
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