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10 Easy Ways for Seniors to Lose Weight

Updated: Oct 22, 2023

As we get older, our metabolism gets slower. That’s the reason why seniors often have trouble with extra weight. Even if you keep your diet, you'll start to gain weight without even knowing it. This wouldn’t be such a big problem if you were younger. However, that extra weight can cause additional health problems, so it's one of the first things to deal with regarding your health. Luckily, this guide will show you how to do it. Here are ten easy ways for seniors to lose weight and feel good about themselves again.

1. Understand your diet and mistakes

One of the first things you should do is evaluate your lifestyle and diet. Here you'll see what you do wrong and be able to correct these mistakes. Being objective about your daily habits will help you understand your body and the way you gain weight in the first place.

a senior staying hydrated to lose weight

2. Regular meals

Skipping meals is one of the leading causes of imbalanced metabolism. When you skip meals, your body reacts like it's an emergency. It starts 'saving up' extra calories until the next meal comes. This is how you gain excess weight without even noticing. Regular meals will assure your body that the food is coming, so the metabolism will have no troubles 'working.' Instead of slowing down and making supplies, your metabolism will become faster and work without any problems. So don’t forget to have three meals per day, plus snacks.

3. Balanced diet

It is imperative to pick the right foods for your meal. A balanced diet is one of the best ways for seniors to lose weight, so know what's on your plate. Protein is vital for keeping your muscle structure, so make sure you have one gram of protein to every kilogram of your weight in your diet. Pick healthy food rich in proteins and other nutrients to give your body everything it needs to be happy and healthy.

4. Water is the key

Our bodies are mostly made of water, so hydration is the key to health and a beautiful body. Stay hydrated throughout the day, as the water will make the metabolism faster and help you lose weight. Furthermore, hydration is the key to a clear mind, so don’t skip your glasses of water – have at least 8 per day. Also, eat foods that help hydration, such as cucumber and tomatoes.

5. Stay active by walking

An active life is undoubtedly one of the main factors to health and looking good. Even if you don't enjoy sports, you can stay active by just walking. Take stairs instead of an elevator, take a stroll to the grocery shop instead of driving a car, and take your pet for a walk more times a day. Walking for at least an hour a day will surely help you lose weight and feel good about yourself again.

seniors taking a walk in a park

6. Get enough sleep

If your sleep is not in order, your body will receive it as a signal to keep those calories for more energy. Rest is one of the critical factors to a fast metabolism, so try to regulate your sleep pattern as much as possible. Firstly, try to go to bed at the same time every night, and also get enough sleep. Your body is not as young as before, so it may need more time to rest.

Remember: It's essential to know how to relax after exercising or doing any demanding activity. If you face sore muscles, learn how to relieve them and maximize the effects of your exercise.

7. Exercise the way you like it

When it comes to sports and recreation, you won't get any effect unless you genuinely enjoy what you do. Pick an activity that you like and go for it. It can be golf, water aerobics, tennis – invite your friends and have fun while taking care of your body! You must pick an activity that will be the perfect balance between your body and mind. If you are looking for something more relaxing, you can try to find yoga for seniors. Yoga offers many benefits for seniors and everyone else. It helps you stay in shape and ensures you’re peaceful and content.

8. Do a spring cleaning

Cleaning is one of the ways to stay active without even leaving your home. Spring cleaning is a huge task, so try to divide it and do smaller chinks each day. Do windows on Monday, floors on Tuesday, etc. This will keep you active for a couple of days while making your home sparkly clean for spring.

an older woman practicing yoga
9. Strength exercises

The more muscle you have, the more calories you’ll burn. That’s why building muscles through strength training is one of the ways for seniors to lose weight. Muscles take over the space fat uses in your body, so you'll look better and toned without all the fat. However, these exercises need to be done correctly to avoid injuries. That's why it's essential to consult a professional to help you do the exercises the right way.

10. Minimize stress

Stress is the cause of many health issues, one of them being extra weight. Minimizing the stress will ensure your body doesn't need to save up on energy and excess calories. First, you should check the sources of stress in your life – it could be people, daily events, work, etc. Next, try to minimize stress by finding a solution to the issues or stop worrying about the things you can't change. Stress can cause different problems to your body, so make sure you eliminate as much of it as possible.

Losing weight is not only about looking good. As we get older, slimming down is more about being healthier and happier. We hope these ways for seniors to lose weight and stay healthier as long as possible will help you find what works for you best.

10 Easy ways fro seniors to lose weight.



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