How to Lose Weight After Age 65

Trying to lose weight as an older adult can be a frustrating and tiring process. Even though weight loss is possible at any age, seniors have quite a few hurdles they need to overcome. Here’s a quick look at some tips and tricks older adults can use if they’re ready to shed some weight. 

Create Weekly Meal Plans

Creating a meal plan at the start of the week makes seniors much less likely to grab unhealthy snacks and fast food, and they’ll also have a better idea of what they’re putting into their bodies every day. When planning out meals, your senior loved one needs to make sure to include plenty of healthy fats and protein. These macronutrients provide energy and leave seniors feeling fuller for longer. Try to keep an eye on how many calories your loved one is eating every day as well. 

Focus on Superfoods

Sticking to nutrient-dense foods is one of the most effective ways to lose weight. Also referred to as superfoods, nutrient-dense foods provide a wide variety of vitamins and minerals. Some of the superfoods you might want to add to your loved one’s diet include nuts, avocados, fatty fish, berries, and leafy green vegetables. When purchasing superfoods, make sure they don’t have any processed ingredients or additives. Some foods labeled as superfoods might contain sweeteners and dyes.

If you’re the primary caregiver for your loved one, it may be challenging to find the time to shop carefully for the healthiest choices, so consider having another caregiver take over for a few hours occasionally. Some seniors need occasional assistance at home, and oftentimes the family members who take care of them need time away to run errands, take a nap, go to work, or take a vacation. Oshkosh respite care experts from Senior Stride Home Care are available on an as-needed basis, giving your family peace of mind that your loved one will remain safe and comfortable while you relax or focus on other important responsibilities. 

Skip the Empty Calories

The majority of calories seniors consume on a daily basis should come from lean sources of protein, healthy fats, and complex carbohydrates. Empty calories are found in processed foods such as soda, candy, and baked goods. While those foods are perfectly fine as the occasional treat, your loved one shouldn’t be eating them every day. Having a soda or candy bar a few times a week could negate all of the other healthy lifestyle choices your loved one has made. You also need to be wary of adding sweeteners to your loved one’s foods and beverages.

Families whose loved ones need assistance with choosing healthy foods should consider hiring trained caregivers to help with grocery shopping and preparing meals. When considering at-home care, families should make sure their senior loved ones have the resources they need to maintain their independence and remain healthy. Trusted in-home care professionals can assist seniors with daily tasks like cooking, bathing, and exercise, and they can also encourage them to focus on healthier lifestyle habits.

Boost Muscle Mass

In the past, many doctors believed older adults couldn’t regain muscle mass after they had lost it. Increasing strength isn’t easy after the age of 65, but it’s possible. It’s also important to realize strength training is one of the best ways to lose weight, and the muscles will burn calories even when not exercising. In addition to lifting weights at the gym, your loved one might also want to use exercise bands at home. Even low-impact training such as Pilates and yoga can boost muscle mass. Steady-state exercises such as running and riding a bicycle burn calories as well, but they tend to be more time-consuming. 

If your loved one needs help losing weight, a professional caregiver can be a great asset. Not every senior has the same care needs, which means they don’t all need the same type of home care. Oshkosh families can rely on Senior Stride Home Care to provide individualized care plans to meet their elderly loved ones’ unique care needs. Our caregivers help seniors focus on healthy lifestyle habits such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and we offer mentally stimulating activities that can boost cognitive health and delay the onset of dementia. To create a customized care plan for your loved one, call us today. 

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