Various Ways to Deal With Excess Weight as You Age
As you age, your body naturally goes through changes, and one of the most common health concerns is weight gain. According to the CDC, after age 50, the average person gains about a pound each year. While this may not seem like much, it can add up quickly and lead to health issues. But don’t worry; there are healthy ways to combat excess weight gain as you get older!
Here are some tips to help you stay healthy and fit:
1. Eat Right
Making sure that your diet consists of foods that are low in calories and rich in nutrients is essential for maintaining a healthy weight. Eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats will help you stay full longer without overloading with empty calories. Ensure you’re also eating meals regularly throughout the day and avoiding overeating late at night.
A balanced meal plan can help you stay energized while keeping your body weight in check. Consider the following tips:
A. Eat Breakfast Every Day.
When you start your day with a nutritious meal, you’re less likely to snack on unhealthy foods throughout the day. Try to enjoy a healthy breakfast, such as oatmeal or eggs with veggies.
B. Choose Smaller Portion Sizes.
It’s easy to overeat when you’re served large portions. Opt for smaller plates and bowls to help control how much food you eat at one time. This will help you keep your calorie intake in check.
C. Eat Slowly and Mindfully.
Taking the time to savor and enjoy each bite of your food will help you be more aware of when you’re full and prevent overeating.
2. Consider Weight Loss Treatments
If you’re finding it difficult to lose weight on your own, consider talking to a medical professional about the different options available. There are several treatments and medications that can help you lose weight safely and effectively. Consider the following:
A. Prescription Medications
These can help suppress appetite, boost metabolism and reduce cravings for high-calorie foods. Your doctor can recommend the right medication for your particular needs. Never take a medication without first consulting your doctor.
B. Non-Surgical Procedures
These include treatments like Botox injections, radiofrequency ablation, and fat removal. For one, there are non-invasive tummy fat removal treatments using ultrasound technology. This procedure can help you lose stubborn fat in areas that are difficult to target with diet and exercise.
C. Meal Replacements
For some people, replacing one or two meals a day with a low-calorie, nutrient-packed shake or bar can help them stay on track with their weight loss goals. These meal replacements are often fortified with vitamins and minerals, and they can help you feel full longer.
3. Get Moving
Of course, exercise is an essential factor when it comes to combating age-related weight gain. Even if you can’t commit to an intensive workout regimen due to time or physical constraints, low-impact activities like walking or swimming can still benefit your overall health. Strength training exercises such as yoga or Pilates also help build muscle while burning fat. Incorporating these activities into your routine, even just a few times a week, can make all the difference.
If you can, it’s best to exercise for at least 30 minutes a day, five days a week. Additionally, it can be helpful to set achievable goals and track your progress so that you can stay motivated. This will help you stay on the right path and get closer to your desired weight.
4. Take Supplements
Adding dietary supplements into your daily routine may also be beneficial for managing age-related weight gain. Supplements like probiotics have been known to improve digestion and reduce inflammation which are both key components for a healthy metabolism and maintaining a healthy weight.
Studies have also shown that other supplements, such as Vitamin D3 or CoQ10, may help boost energy levels and strengthen immunity which helps fight off illnesses associated with aging. Adding certain supplements into your routine could give you the extra energy needed for tackling any physical activity.
Weight gain is a common side effect of aging, but it doesn’t have to be unmanageable! Eating right, getting regular exercise, and considering weight loss treatments can all help you maintain a healthy body weight. Adding certain dietary supplements into your routine may also give you a boost of energy needed for your daily physical activity. With these tips, you can stay fit and healthy as you age!