How to Maintain a Healthy Weight After 65


Older adults in senior living Lakewood burn fewer calories and have less muscle mass, which make it more difficult to lose weight. Medical issues also may reduce the ability to exercise vigorously. Staying at a healthy weight can keep you moving and help prevent chronic diseases.

Here’s how to manage your weight by using the right balance of nutrition, light activity, and a positive attitude.

Eat more protein.

Aim for about twenty to thirty grams of lean, complete protein at each meal. Older adults need more protein per pound of body weight to maintain muscle. Good sources include eggs, Greek yogurt, beans, and fish. Protein is more filling, so you’ll be less tempted to snack on junk food later.

Select high fiber carbohydrates.

Foods like whole oats, quinoa, and lentils help you feel full and satisfied for longer. These low glycemic index carbs digest more slowly, which can help you avoid blood sugar spikes and reduce cravings. Adults should try to eat at least twenty five grams of fiber a day to promote digestive health. Drink plenty of water to prevent constipation.

Pay attention to portion sizes.

A nine inch plate is ideal. Fill half the plate with non-starchy vegetables. Divide the remaining space into quarters, with one quarter protein and the other quarter grains or starchy vegetables. This approach can help you plan your meals easily and avoid overeating.

Do some resistance training two or three times per week.

Light weights, resistance bands, and even wall push ups help build muscle mass. Having more muscle will help you burn more calories throughout the day. Try to do one set of eight repetitions of each exercise and work up from there.

Move around more often.

While in assisted living facilities an extra five hundred steps per hour can add up to more calories burned. Get up and walk around the house during commercials if you usually sit down to watch TV.

Eat mindfully.

Enjoy your food by sitting at a table, turning off distractions, and chewing slowly. Rate your hunger on a scale from one to ten before you go back for seconds or seconds.

Ask your doctor to review your medications.

Certain drugs, such as some antidepressants and diabetes medications, can cause weight gain. He or she may be able to adjust your dose or change your prescription.

Don’t focus only on the number on the scale.

Aim to increase your stamina or aim to button one more button on your jeans. Remember that maintaining a healthy weight is a long term goal.

A slow and steady approach with healthy and realistic changes can help you achieve your goals without feeling like you’re missing out on the joy of eating or social meals in assisted living Lakewood.

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