Weight Loss Tips for Seniors

As the years pass and we mature from our adulthood phase to our senior stage, we find that while our minds remain youthful and vivacious, our bodies begin to breakdown and can no longer perform as we would like. Muscles ache, bones become brittle and skin grows slack. As a result, there is less drive to engage in physical activity and, though your appetite hasn’t changed, the lack of exercise causes an increase in body weight.

seniors weight loss tips

The following are some practical weight loss tips for seniors that include changes to diet and exercise to help you lose weight.

It can be difficult to find the motivation to get in shape when you feel tired and sore. However, you shouldn’t use your aging body as an excuse to hold you back from making better dietary choices and engaging in regular exercises. This doesn’t mean you should force yourself to run a marathon and start a strict diet. There are many simple and fun weight loss tips for seniors that you can try in order to move your body and make good food choices daily.

The following are some practical weight loss tips for seniors that include changes to diet and exercise to help you lose the extra weight.

Diet Weight Loss Tips for Seniors

  • Make a food list before you shop and stick to it. Don’t engage in spontaneous shopping or you are bound to pick up high calorie and high fat items you don’t need.
  • Don’t food shop when you are hungry. Everything looks appealing.
  • Eat a variety of fruits and vegetables everyday. Fruit makes a great snack and dessert, while veggies are the perfect compliment to lunch and dinner.
  • Limit your intake of high calorie beverages. This includes drinks that have a high content of sugar, such as soda, juice, smoothies, etc.
  • Limit your alcohol intake. Alcoholic beverages are not only high in calories but they can also lower your blood sugar and increase your appetite.
  • When eating a meal do not pile your plate with food. Take small portions and eat slowly to allow your system time to digest and to feel “full”. If you are still hungry take another small second helping.
  • Avoid late night snacks.
  • Drink plenty of water throughout the day to flush your system of toxins and encourage digestion.

Exercise Weight Loss Tips for Seniors

  • Take a daily walk. Start slow (ie. 10 – 15 minutes) and gradually work your way up (I.E. 30 – 60 minutes). On icy days or when the temperature is too unpleasant to walk outside, use a treadmill or try stationary cycling indoors.
  • On warm summer days don’t stay inside. Go out and enjoy some fun activities including walking, swimming, cycling, etc.
  • Spend time gardening.
  • Walk up the stairs instead of using the elevator.
  • Actively play with your grandchildren or other pets.
  • Dance around your home while cleaning or for the fun of it.

As you can see, there are many ways to stay active and make healthy food choices. All you need is to put your common sense to good use and stay motivated. Remember not to over-stress your body and respect its limits, but don’t be afraid to use your muscles and joints. You’ll be amazed at how much better you’ll feel when you move around!

Are You Looking for More Topics on Senior Health? Visit our Senior’s Health section for information on all types of related topics.


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