Keeping unwanted pounds away can be a challenge as we get older, but why is that?
For one thing metabolism—the rate at which the body burns calories—tends to slow with age. Also, as we get older, many of us experience a decrease in muscle mass, which can affect our weight because muscle burns more calories than fat does.
Adding too many pounds increases your chances of developing serious health problems, such as type 2 diabetes, high blood pressure, heart disease and stroke.
Healthy habits to stay on track
The good news is that a few simple steps can help keep the pounds and the health problems that follow them at bay:
Keep moving. Regular physical activity can help you use up more of the calories you consume, and it may help you keep your metabolism up. Walking is a good way to get aerobic exercise because it's simple to do. Strength training is important, too, as it helps offset the loss of muscle mass and strength that often comes with age.
Pay attention to portion sizes. As we get older, we should consume fewer calories to maintain the same weight. If you think you need to curb calories, try keeping a food diary to track what you eat and how much. Look at nutrition facts labels for calorie and serving size information to help keep your portions in check. Overall, aim to eat a nutritious variety of foods, such as fruits, vegetables, whole grains, low- or nonfat dairy, and lean proteins.
Don't skimp on sleep. Sleeping too little may mess with metabolism and the hormones that make you hungry, causing you to eat more.
Switch to water. Drinking plenty of water isn't just the key to healthy hydration. It also may help you feel full more quickly and avoid unwanted calories found in sugary drinks.
Tip the scales in your favor
Your Watson Clinic Primary Care physician or provider – which include our specialists from
Family Medicine and
Internal Medicine departments – can help you lose weight the healthy way. Call 863-680-7190 to schedule an appointment.
Sources: Centers for Disease Control and Prevention; National Council on Aging; National Institutes of Health; National Institute on Aging; National Institute of Diabetes and Digestive and Kidney Diseases