Emphasize fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These foods can help you feel full longer and provide essential nutrients without too many calories.
As metabolism slows with age, you might not need as many calories. Paying attention to portion sizes can help prevent overeating.
Sometimes thirst is mistaken for hunger. Drinking water throughout the day can help you stay hydrated and reduce unnecessary snacking.
Protein can help preserve muscle mass, which tends to decrease with age. Including a good source of protein in every meal and snack can also help keep you feeling full.
Combine aerobic exercises like walking or swimming with strength training to help burn calories and maintain muscle mass. Always consult with a healthcare provider before starting any new exercise regimen.
Foods high in added sugars and refined carbohydrates can lead to weight gain and are not beneficial for overall health. Try to limit or avoid these types of foods.
Poor sleep can interfere with the body’s hunger hormones and could lead to increased appetite and weight gain.
Chronic stress can lead to overeating or unhealthy eating. Find stress-reduction techniques that work for you, such as meditation, yoga, or deep-breathing exercises.
Whether it's from family, friends, or a weight loss group, having support can make the journey easier. Consider working with a registered dietitian or a personal trainer who has experience with older adults.