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.
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.
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.
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.