Owners' Blog

5 Weight Loss Tips for Older Adults

By Hilary and Greg Eldridge

It’s January, the time when many people make New Year’s Resolutions. A common resolution is to lose weight, which is likely why January is Weight Loss Awareness Month. No matter a person’s age, losing excess weight can help them to improve their overall health. Obesity is a risk factor for many diseases, including heart disease and diabetes. It can also make arthritis pain worse since the extra pounds place stress on joints. If your aging relative has made the decision to shed some weight in the new year, following some weight loss tips could help them to meet their goals.


#1: Stick to the Basics

Regardless of age, weight loss requires eating fewer calories than the amount expended. The best way to do that is to eat a healthy diet that consists of fruits, vegetables, whole grains, low-fat or fat-free dairy, and lean proteins. In addition, foods that contain empty calories, like sweets and sugary beverages, should be limited.


#2: Increase Protein

As people age, their metabolisms slow down, which can make losing weight more difficult. Eating more protein can help with building muscle, which also increases metabolism. Experts say that older adults who are trying to lose weight should get between 30 and 40 percent of their calories from protein each day. However, they shouldn’t eat all their daily protein at one meal but should spread it throughout the day. In one study, participants who ate some protein at all three of their main meals had more muscle strength.


#3: Stay Hydrated

Older adults should try to get about 64 ounces of liquids each day. That doesn’t necessarily mean they have to drink 64 ounces of water. Liquids can also come from foods that have a high water content, like watermelon or cucumbers. Getting enough liquids can result in eating less because sometimes the body presents dehydration as hunger.


#4: Plan Meals Ahead

Planning meals ahead of time can prevent overeating or making poor food choices. Try making a menu each week of healthy meals and snacks. Then, shop only for the foods that are on the menu. This eliminates having extra food on hand, which can lead to overeating.


#5: Ask Senior Care for Help

Senior care can help older adults to meet their weight loss goals by assisting them to implement the above tips. Senior care providers can help with meal planning, creating meals that are rich in healthy vegetables, fruits, and whole grains. A senior care provider can even take your aging relative grocery shopping, ensuring they make good food choices and stick to the grocery list.

Sources

https://www.webmd.com/healthy-aging/features/dieting-tips-older-adults
https://www.verywellfit.com/weight-loss-tips-2967746
https://www.prevention.com/weight-loss/a20476245/lose-weight-after-60/
https://www.aarp.org/health/healthy-living/info-2018/weight-loss-after-50.html?intcmp=AE-HP-TOT-POS1-REALPOSS-TODAY

If you or an aging loved one are considering hiring senior care in Roswell, GA, please contact the caring staff at Home Helpers, call (678) 430-8511.