Weight Loss: Slow and Steady Is Best

According to recent statistics, about 55 million Americans are on a “diet plan,” and 50 percent are trying to lose weight, says the website of author Michael Easter.

But if you’re reading this, you are likely an older adult or someone who loves one. You’ve likely been around long enough to know that “diets,” per se, are usually ineffective over the long haul. Fad diets almost always disappoint. In truth, the model to emulate is the one of the turtle vs. hare: slow and steady wins the race.

Why Do We Struggle with Weight Loss?

Much of the challenge comes down to the complex process of aging itself. Metabolism, according to WebMD, is defined as the process that turns food into energy so your body can function properly. But as people age, their metabolism slows down for three reasons.

• Muscle mass diminishes as people get older. The result is a slower pace of calorie burning.
• Many people are less active. Insufficient exercise can pave the way to weight gain. An endocrinologist at the Cleveland Clinic explains it this way: “Most people will not adjust calories. They keep eating the same amount, but because they have less muscle mass to burn those calories and less activity, they end up gaining weight over time,” says Marcio Griebeler, MD.
• Genes and gender play their parts. WebMD reports that males usually have a faster metabolism because of less body fat, greater muscle mass, and weightier bones.bones. Nutritional experts vary little from the longtime guidelines on effective weight management. There aren’t any valid shortcuts, so it’s always helpful to reinforce the top tips — such as limiting empty calories, opting for lean proteins, and serving yourself generous portions of fruits and vegetables.

Losing Weight - The Healthy Way

However, the promising news is that there are several actions you can take to keep your weight down, as long as you’re committed to the goal. For example:

1. Exercise more. Many folks are tired of hearing this simple commandment, and maybe that’s because they know it’s true.
2. Work those muscles and embrace aerobic exercise. By adding strength training to your routine, you not only burn calories more easily, you also preserve muscle mass.Aerobic exercise is a powerhouse, according to the Mayo Clinic. Its many benefits include: limiting weight gain, enhancing strength and fitness; fighting viruses; lessening the risk of conditions such as obesity and heart disease; better managing chronic conditions, building heart muscle; helping clear plaque from arteries; lightening mood and boosting overall well-being; maintaining independence and mobility; and — best of all— living a longer life. Jumpstart Your Fitness Program or to add variety to your regimen, peruse this thorough, no-cost exercise program available from the National Institute on Aging. (Just click the link.)
3. Stay hydrated the healthy way— with water. Apparently, our bodies and senses sometimes confuse the sensations of hunger and thirst. This mix-up can be caused by “weak” thirst signals, according to the Polycystic Disease Foundation. Signs of thirst may include sluggishness, dry eyes, headache, nausea, and dizziness. The organization recommends staying hydrated consistently because it keeps food cravings at bay, enhances alertness, and improves digestion. Water makes up about 60 percent of a body’s weight, and it is absolutely crucial to optimal functioning. The recommended daily consumption is 64 ounces (a half gallon).
4. Make a plan. As you can see, a strategic (but simple) approach to maintaining or losing weight as people age is essential. Many experts say most people should aim for about 150 minutes of exercise weekly simply to maintain weight; losing pounds requires more effort and discipline, but it has enough advantages to make it worth the effort.
   

Visiting Angels Caregivers Can Help with Weight-Loss Goals

Our Weirton, West Virginia office is committed to helping local seniors stay safe and healthy at home. This includes assisting with personal and emotional needs that aid in living healthier, more active lifestyles and shopping for and creating more nutritious meals. Find out more about how we can help to keep you or the senior loved one in your life committed to their weight loss goals. Schedule a free in-home consultation with Visiting Angels Weirton. Or, reach out to us by phone at 304-214-5550.