5 Tips for Healthy Weight Management

Weight can be a funny thing for people—gaining, losing, maintaining—it can be a vicious, lifelong cycle. Regardless of what size pants you wear, keeping a healthy weight (which varies from person to person) is an essential component to aging well.

Many people struggle with their weight due to various factors such as lifestyle changes, heightened levels of stress and anxiety, and falling into bad eating habits. These factors can lead to weight gain over time.

Since obesity is a major contributor to chronic health conditions such as Type 2 diabetes, cardiovascular disease, stroke, sleep apnea, and even certain types of cancer, finding a healthy way to manage your weight as you age is ideal. There are ways to practice healthy weight management while also remaining safe and healthy.

Create a Routine and Stick to It

It takes an average of 66 days to form a new habit, so consistency is key to creating a new routine that will have long-lasting effects on your health. Commit to eating a healthy breakfast every morning, such as scrambled eggs with spinach and cheese with a side of whole-grain toast, in order to start the day off right. Commit to daily physical activity. And if you’ve been alone, commit to connecting with others via phone or video chat at least once a day.

Take Daily Walks (or Pledge to Move Your Body)

It can feel impossible at times to get up and get your body moving, especially if you’ve lost access to gyms and exercising with friends. However, that doesn’t mean you have to let physical activity fall by the wayside. Walking can serve as a great form of exercise for older adults, especially if you do it for at least 30 minutes a day. Consider downloading an audiobook or podcast to help keep you company on your walks, or listen to your favorite music to help pass the time in an upbeat way.

Eat Balanced Meals

It can be easy to resort to eating junk food and ordering in when struggling with anxiety and stress; however, taking time to eat balanced meals is essential to your long-term health. Every meal should include a protein, whole grains, and fruits or vegetables in order to give your body the fuel it needs to function at its highest level. This also means that when focusing on weight management, it’s recommended to limit your intake of sugar and alcohol as much as you can.

Get Enough Sleep

With anxiety on the rise, sleep disruption is not an uncommon side effect. The body’s response to stress can lead to an increase in cortisol (the hormone that also has been linked to weight gain), which impacts the body’s ability to function, especially when it comes to sleep. The recommended amount of sleep for seniors is seven to eight hours each night. If you are currently sleeping less than that, chat with your doctor about the various options you can pursue to feel more rested.

Try Daily Meditation

Since cortisol can have a negative impact on both mind and body, finding ways to lower your stress levels is an essential component of managing your weight. A regular meditation practice has been shown to naturally reduce cortisol levels, which can have a positive impact on your weight. Additionally, a daily meditation practice can help lower blood pressure, improve sleep, and manage feelings of anxiety, stress and depression.

While it might be overwhelming to take in this list as a whole, making small, incremental changes can add up to big results over time.