Beneficial Diet Tips for Seniors

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One Fitness Camp Weight Loss for Seniors

Senior Diet Tips

You need diet tips more than you think. Your body changes as you age. You may find it difficult to lose weight due to current health conditions, and being less active than you once were. There are a variety of ways you can lose weight and keep it off. Following these diet tips for seniors and advice will help you.

Diet and Lifestyle Changes for Seniors

Losing weight is a challenge for anyone, and being a senior could mean more challenges. These diet tips and lifestyle changes help you lose weight, maintain a healthy weight, and live a healthy life.

Make A List

Make a list of the items you need to save time in the store to prevent buying unnecessary items. When you’re making the grocery list, think about the meals you will eat for the week. Buy only what you need from the store.

Drink Lots of Water

Water is more beneficial to your body than you may realize. Water detoxifies your body by removing toxins. Without water, you will dehydrate. You will survive longer without food than you will without water. Drinking generous amounts of water (at least 2.7 liters) each day, flushes fat from your body and aids with weight loss. Although you don’t have to omit all the beverages you drink from your diet, water should be the main beverage.

Add More Fiber to Your Diet

Fiber is your body’s best friend, and is surprisingly found in many of the foods you love. Fiber is an essential part of your diet. Without it, you risk increasing your chance of developing diabetes, experiencing inflammation, and other issues that accompany insufficient fiber amounts. Lack of fiber can cause trouble with losing weight and lower your energy levels. People choose to follow a 2,000 calorie diet, and if you choose to, you should eat at least 28g of fiber daily. Foods that are a good source of fiber include, pistachios, oranges, bananas, avocado, and popcorn, just to name a few.

Go Easy on the Salad Dressing

You love salad dressing as much as the next person. It’s the best part of the salad sometimes, we get it. If you want to lose weight, you should limit the amount of dressing you use. You don’t have to give up salad dressing entirely, but you should decrease the amount you put on your salad. Drizzle your favorite salad dressing over your salad without going overboard. You will be surprised at how the pounds fall off when you don’t consume a lot of salad dressing.

Cut Out the Alcohol

Alcohol puts a damper on weight loss. Having a glass of wine with dinner is a bit different from sitting at the bar, continuously taking shots. One glass of wine contains at least 100 calories, so it’s best to drink wine in moderation. Aside from the calories, wine makes you hungry, as well as, lowers your blood sugar.

Portion Your Food

A lot of people lose weight slowly or not at all due to incorrect portioning. Portioning your food is not as hard as it seems. Half of your plate should be filled with raw vegetables or ones that are steamed. The other half of your plate should be filled with a starch and protein. These two items should not be high in fat. Portioning your food correctly is one of many important diet tips you must follow.

Exercise More

You don’t have to endure in a hard-core workout every day, but you should still walk, jog or endure in some type of activity. Exercising is as simple as parking further from the grocery store entrance or taking the stairs instead of the elevator. Walking more will help you shed pounds and feel less sluggish. Balanced meals and exercise will help you lose weight.

Get Fresh Air

Get outside and get active! Fresh air boosts your mood and makes you feel great. If you have pets, enjoy fun in the sun with them or invite family and friends over to enjoy the weather. Go for a swim or ride your bike while you’re enjoying fresh air.

Be Patient

It’s okay to be anxious to enjoy your weight loss results, but be patient. Losing weight takes time and unfortunately will not take place overnight. You will notice results as soon as two weeks into making these lifestyle changes. Don’t torture yourself by watching the calendar and spending your life on the scale. Once your body gets used to the changes, you will lose weight on a regular basis.

Involve Friends and Family

Losing weight is challenging, and friends and family can help keep you on the right track. It’s easy to get distracted when you have tasty treats around you or you get the urge to enjoy fast food again. Your family and friends will help you get through your cravings and remind you of your weight loss goals. Family and friends are your support group.

Adjust Your Attitude

Dieting puts you in a bad mood because of the changes taking place in your body. You may be cranky because you feel like you’re starving or you’re not satisfied with your current situation with weight loss. These feelings are normal, but it’s important to remember your goals in the near and far future. Experiencing mood swings is normal, and these things will pass once your body becomes custom to your new eating and lifestyle habits.

Enjoy Yourself

Dieting is rough at times, and that’s expected. No matter what or how you feel, you can’t give up or give in. Be happy you are making positive changes in your life and taking control. You will be happier when you begin to see the results you want, and you have more energy to do more throughout the day. This is one of many diet tips that many seniors overlook. Every day is a new day, so don’t let the problems of yesterday get you down the next day.

Let’s Be Great Together

At One Fitness Camp, we understand how difficult it can be to lose weight and keep up with the latest diet tips. Weight loss challenges many people, but you don’t have to go through it alone. These diet tips will help you start a diet and stick with it. Become part of our family. Contact us today to get on the successful road to weight loss.

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Weight Loss Tips for Type 2 Diabetics

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Weight Loss and Diabetes

Living with type two diabetes can be difficult, but not impossible. Weight loss is important for people with diabetes. Due to having excess fat, your body will resist insulin. Many people who have type two diabetes are considered overweight or obese. There are different steps you can take to lose weight and lead a healthy life.

Be As Physical As Possible
In order to lose weight, you have to diet, as well as, exercise. Increasing your physical activity will help you lose weight, and maintain a healthy weight. Walking is the preferred method of exercise.

Breakfast Is the Most Important Meal
You have heard the saying, “breakfast is the most important meal of the day”, and it is. Eating breakfast helps you lose weight by preventing overeating throughout the day. Many diabetes weight loss plans include eating breakfast to prevent wrecking your diet plan. Cereal that is high in fiber and does not have a lot of added sugars is the best for a weight loss breakfast.

Decrease Your Caloric Intake
Your caloric intake varies because everyone’s body responds to calories differently. The amount of daily calories you should consume depend upon your current weight, age, body type, gender, and activity level. On average, women with diabetes should consume between 1,200 and 1,800 calories daily. Men, on average, should consume anywhere between 1,400 and 2,000 calories within one day.

Consume Generous Amounts of Fiber
Fiber works wonders for your body because it helps with lowering your blood sugar levels and helps you lose weight quicker. 25 grams of fiber each day is an adequate amount for women between the ages of 31 and 50. Women who are 51 years of age or older should consume 22 grams of fiber each day. Men in these same age ranges require 28 grams of fiber on a daily basis.

Plan Smaller Meals
Eating smaller meals allows you to eat more times a day. Many diet plans require you to eat only two big meals each day which causes you to feel like you’re starving. Your body will store calories to ensure it has what it needs to continue operating properly which will cause you to gain weight. Eating large meals can cause your blood sugar levels to increase. Eating smaller meals throughout the day helps your body maintain healthy glucose levels.

Start Small
A lot of people give up hope of losing weight because they are afraid of the challenges they may face. It’s okay to be afraid. Start small and gradually make your way to where you want to be. Losing weight is a challenge many people face. When you start small, plan short-term goals, such as, your target weight loss goal for one week. Reward yourself when you achieve your goals. It’s important you set realistic, healthy goals.

Create A Support Group
A support group is there for you through the good and bad times, and will be there for you when you reach your target weight loss goal. People in your support group should be positive and motivate you to stay on the right track to healthy weight loss. You can reach out to other people who want to lose weight and support each other on the journey to lose weight.

Tricks to Help You Stop Overeating

Low-Calorie Foods Are the Key to Success
You can stop wasting precious time counting carbs. One key to successful weight loss is eating smarter and healthier. Instead of diving in to the foods on your plate with the most calories, start small by eating foods that have the least calories. By the time you eat the low-calorie foods, you will not be as hungry and enticed to eat more food.

Save the Dressing
You will be surprised at how much salad dressing you waste. Instead of pouring half a bottle of dressing on your salad, put the dressing in a cup, like a side dish, and dip your fork into the dressing. This will prevent you from wasting salad dressing, as well as, packing on the calories.

Adopt A Hobby
Being busy means you will not have time to stop and eat or snack. When you’re idle, you are sitting there, doing nothing. This is the perfect storm for eating foods that are high in fat, such as, candy, cookies, and chips. 9 times out of 10, you are sitting down, snacking which means your body is not active. Your body will store fat because you are inactive.

Manage Your Cravings
Sometimes cravings come out of the blue, and you want a specific fatty food or treat right then. One popular hack with managing cravings is brushing your teeth with toothpaste. Most people that use this tip prefer peppermint-flavored toothpaste.

Learn Your Body
Learning your body is easier said than done. You may know which foods to avoid to prevent an upset stomach or heartburn, but do you know how your metabolism responds to the foods you eat? Some foods may make you feel heavier than others, while other foods you eat make you feel empty, and still hungry. Learn more about your body by keeping a journal of the foods you eat and how you feel after you eat them.

Know the Different Food Types
A lot of people gain weight unintentionally because they misread food labels. There are foods that are more nutritional than others. Carbohydrates your body needs include vitamins, minerals, and nutrients. Your body needs to remain healthy and function properly. Eating healthy foods, including fresh fruits and whole grains will aid in proper bodily functions. Carbohydrates that do not provide your body with much nutritional value include sodas and juices high in fructose, fatty fried foods, and sweets.

Getting in Shape

We are dedicated to helping you reach your weight loss goal. When you’re ready to make a change for the better and take control of your life, One Fitness Camp will be there, leading and guiding you to victory. Contact us today to learn how you can begin your weight loss journey.

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