As age catches up to us, we will inevitably have a lower metabolism rate and gradually lose our muscle mass. All these issues, coupled with unhealthy eating practices, result in easier weight gain. Hence, to remain in good shape, we must engage in healthier eating and lifestyle habits. Here are some weight-loss strategies to lose weight and remain healthy.
It is common knowledge that staying active helps with weight loss, and is beneficial for our health. This is indeed true, as there are several advantages of exercising, such as improved balance, increased brain stimulation, and a drop in stress levels. Specifically, golden-agers are recommended to take daily walks. Walking daily will burn a large quantity of energy and build lean muscles, allowing them to shed calories even while sleeping. Moreover, walking is an activity that can be done with the company of your loved ones, making it a far more engaging and safer form of exercise.
Limit the Consumption of Sugar
Apart from engaging in physical activities, one must also take care of their eating habits to guarantee a successful healthy weight loss journey. One such way is to avoid excessively sugary foods, as such food often offers minimal nutritious benefits for older individuals, and instead encourages them to overeat and gain weight. In contrast, limiting their consumption of sugar can enable them to lose weight and reduce the health risks including poor circulation, hypertension, depression, and certain cancers. Therefore, we must ensure our loved ones have a balanced and nutritious meal while avoiding overly sugary food, such as cakes, cookies, sugary beverages, and certain carbohydrates that break down into sugar.
Control Food Portions
Undeniably, overeating is the major contributor to weight gain. Thus, we should monitor our loved ones’ food portions, and ensure that they lose more calories than they consume during the day.
Drink Green Tea
Drinking green tea regularly is another great way to lose weight. Due to the antioxidants in the tea, and zero calories label, it enhances the body’s metabolism rate. What this means is that it allows you to easily burn calories, and lose abdominal fats. Thus, it is recommended for our loved ones to drink several glasses of green tea daily to reap the maximum health benefits.
Stay Hydrated with Water
Did you know that when golden-agers think that they are hungry, they are frequently just thirsty instead? This incredible discovery allows them to be more aware and hence reduce unnecessary food and calorie intake. Moreover, the consumption of water helps one to digest their food more efficiently. Alternatively, they can also eat food with naturally high water content, such as cucumbers and tomatoes, to get sufficient water.
Lastly, sufficient sleep will produce more melatonin hormone, which boosts metabolism rates, protect our muscle tissues, and encourages weight reduction. Conversely, inadequate sleep produces hunger hormones, ghrelin, and leptin, which causes overeating and further weight gain. Hence, our loved ones need to have minimally 8 hours of sleep.