Senior wellness: Keeping The Weight off

You can try following some of these tips for keeping the pounds off:

Get ample sleep

It can be easy to let your sleep schedule run off track, but getting enough Zs at night is essential in maintaining a healthy weight. When you don't get enough rest, you start your day off feeling drained and drowsy. People who are tired tend to make poor food decisions, looking to fatty foods like chips and cookies for a quick energy fix. Additionally, being sleepy makes it difficult to get motivated to engage in physical exercise, which is essential for avoiding weight gain caused by a stationary lifestyle.

Cut down your portions

The holidays are the time when most Americans over eat – heaping helpings at Thanksgiving and Christmas dinners and all that candy left over from Halloween adds a lot of unnecessary empty calories to your diet. It's a good idea to plan ahead for these occasions. If you know you're going to eat a huge meal on a given holiday, balance the calorie intake by eating a little bit less each day during the week prior.

There are other things you can do to make sure you're not overeating on a daily basis. Many people also find that drinking a glass of water before the meal helps them fill up and feel satisfied more quickly. You might try using smaller plates too – using oversized dinnerware can make your meal seem scant and unfulfilling. Be sure to chew and eat slowly, allowing your body time to recognize when it becomes full.

Eating out can be a major problem for limiting your portions. If you're eating buffet-style at​ a dining establishment, plan ahead before putting food on your plate, hit the salad bar first, take small amounts at a time and set limits to how many times you can return for more. If you're at a full-service restaurant, you may want to ask your server to put half your meal in a to-go bag to prevent you from eating the whole thing in one sitting.

Follow an exercise routine

You don't need weight loss surgery to shed the pounds – brisk physical activity does the trick for most people. Choose an exercise that is right for your body. If, for example, you suffer from arthritis pain, you might enjoy tai chi or yoga, which help soothe pain, increase the range of motion of your joints and promote balance, as well as providing you with physical exertion. If you have limited mobility, you can even do some simple exercises from the comfort of a chair. Leg raises and hamstring stretches, for instance, can strengthen your legs, improve balance and get your blood flowing, and in time, they may lead to more intensive exercise.

Swap the snacks for healthy alternatives

Winter is notoriously a time for snacking on rich, high-fat and high-calorie foods. But this can really pack the weight on fast. Instead of a slice of cake, satisfy your sweet tooth with a piece of fruit, like a crispy apple or slice of pineapple. For times when you crave something savory, try a nutrient-filled avocado or bake some bits of kale in the oven and sprinkle with sea salt for crunchy, delicious kale chips.

Source: medicare