9 simple weight loss tips for elderly people. Before going into tips let's have a read about why senior citizens lose weight even if they don't want or without any recommendations from doctors. It's because of 1) Loneliness and social isolation, feeling lonely can cause a lesser appetite or not willing to cook and eat leads to weight loss, social isolation leads to depression and also causes weight loss. 2) Medications, sort of mediations lead to weight loss and also causes dry mouth, nausea, altered taste and smell, and vomitings. 3) Cancer, diseases like cancer and Dementia also lead to unintentional weight loss. 4) Mental Illness losing weight is a key symptom of causing mental health and falling into depression. 5) Feeling low to perform daily routine activities, like going for a grocery store, going for a walk, cooking when hungry, simple exercises. These weaknesses lead to unintentional weight loss. Read more to know how to help unintentional weight loss, maintain healthy weight loss and habits to lose weight easily.
9 SIMPLE DAILY HABITS TO LOSE WEIGHT EFFORTLESSLY
EATING BREAKFAST REGULARLY
Skipping breakfast is not a good idea for older adults. Breakfast is an important meal of the day elderly who skip breakfast are at higher risk of facing serious issues like fatigue and malnutrition this causes weight loss as their metabolism slows down which can make it hard to maintain a proper weight. To make sure that the elderly eat breakfast without skipping could have an incredible concussion upon their health. By preparing simple meals elderly can have fun eating the first meal of their day as they have to know it is the fuel to stay healthy all day and can add it up to a daily routine.
CHOOSE FOOD WHICH IS HIGH IN PROTEIN
Protein helps to build blocks of organs, skin, muscles, and hormones. The ageing body needs protein for maintaining repair tissues. Studies have proved eating protein can help you lose weight and belly fat. Here's a list of 9 tasty foods which are high in protein: 1) Eggs: Eggs are the most nutritious and healthiest food. Eggs are high in protein and egg whites are fully pure protein. 2) chicken breast: chicken breast is the most prominent protein-rich food. And also it is easy to cook as it tastes deliciously tried in unique dishes. 3) Almonds: Almonds are rich in protein, nutrients, fibre, manganese, vitamin E and magnesium. 4) Oats: Oats are the healthiest grocery though. Oats contain nutrients like iron, manganese, phosphorus, copper, etc. these nutrients help our seniors to get all the energy they need for the day. 5) Broccoli: Broccoli is similar to cauliflower by looks. Broccoli is a healthy green vegetable rich in Vitamin C, Vitamin K, fibre and potassium. It is also rich in bioactive nutrients that can protect you against certain types of cancers. 6) Whey protein supplements: If you are unable to get supplies daily for cooking protein-rich food, then you can opt for these protein supplements which are easier to take in. you can just make yourself a protein shake and take it as such without needing any time for cooking. 7) Lentils: These are some simple groceries that we use every day. These lentils are rich in fibre, magnesium, potassium, copper, folate, manganese and iron. They tend to provide you with all the energy you need to go through your day. 8) Pumpkin seeds: Pumpkin seeds are some of the best sources for nutrients like zinc, magnesium and iron. 9) Fish: Fishes are one of the best sources of protein. You should add fish to your diet at least three times a week.
DEVELOP AND MAINTAIN A REGULAR EXERCISE ROUTINE
Regular exercises help to keep the heart healthy and also helps in maintaining a healthy weight. Exercising is a natural mood tracker. When you start to work out the body endorphins makes you feel capable. Elderly who are fighting the psychological effects of ageing and need workouts to cover-up with energy. Regular Exercises helps you maintain your weight and helps your muscles and heart be healthy. Some elderly put-on overweight due to medications. Exercises keep you healthy and you do not need to face health problems due to being overweight.
PRIORITIZE YOUR HEALTHY SLEEPING HABIT
Sleep is your number 1 priority to lose weight because sleep controls your diet. Have you ever woke up disturbed from sleep? Felt exhausted? Dazed? Grumpy? This not just your body and brains feel but also your fat cells. Taking 8 hours of sleep in the night is mandatory for elderly people and those who take medication after dinner need to take a small walk and go to sleep one should have a healthy 8hours sleep. This helps the body and brain relax and when the body and brain relax the fat cells do their job. Losing weight must contain a healthy diet, healthy sleep habit.
STAY HYDRATED
Encourage frequent drinking of water. You can choose a cup, reusable bottle, or mug you like and keep it near you. This helps you drink fluids frequently to keep yourselves hydrated. Many fruits, especially fruits and vegetables, contain water like eating tomatoes, watermelon and cucumbers help you keep hydrated. Make a habit of eating fruits regularly and add water containing vegetables in your daily meals. Dehydrating not only causes gaining weight also difficulty in walking, dry mouth or dry skin, dizziness, fatigue and muscle cramps. Keeping a habit of drinking water frequently would help in losing weight and a healthy body.
LIMIT SUGARS IN YOUR DIET
Foods to be eaten and foods to be avoided list.
To be eaten: 1) low-fat items like skimmed milk, avocado, olive nuts like walnuts, canola oil, seeds like sesame flax seeds 2) fruits and vegetables apple, papaya, carrot, leafy greens vegetables like mint, beans. Sweet potatoes cucumber.
3) proteins like various types of dals, eggs, lean meat like lean cuts of beef, skinless chicken, tofu paneer.
Food to avoid: non-vegetarian items like red meat and poultry, dairy food like high-fat milk cheese and butter. Vegetable fruits like mangoes, bananas and potatoes.
EATING FOODS WHICH ARE HIGH IN FIBRE
Eating food which are highly rich in fibre helps in the easy excretion of waste and keeps senior citizens hale and healthy.
JOIN WALKING ACTIVITY GROUP FOR DO EXERCISES
Regular walking helps in enhancing balancing skills. Walking habits are good for physical and mental health. Walking is one of the easiest forms to lose weight and balance your weight. Joining walking groups motivated you more to go for a walk with the people around you. When you are around people walking with a group would be fun and relaxing. You get double benefits in this. If you are happy and relaxed it helps your fat cells to be in control when a person is healthy and happy weight balancing.
HAVE A GOOD RELATIONSHIP WITH FAMILY AND FRIENDS
Having a good relationship with family and friends doesn't affect your mental health and also caring for family and friends is far better than loneliness. When you're around the people you love the most you have that inner peace, relaxing and when people are around you to take care of you helps you in your diet gives you a company it gives a good compact to your healthy life and diet. You don't have to make any particular efforts for you to be happy or pretend like it, happiness comes from within. When the soul is happy the body does too. Make a habit of spending time with the people you love to be around.
" THE HEALTHY WAY IS THE RIGHT WAY"
Losing weight or maintaining weight isn't that hard for aging people who have these regular habits in their life, it's just that habits need to be changed. These following daily simple and easy habits would surely help you lose weight. You just have to do it in the right way. 60plusindia is a one stop solution for the best elderly care services. From home visit doctors to caretenders for elderly, we have all the required services for seniors to stay happy and healthy.
Author: Team 60plus India
Keywords: Medications, Weight loss, dementia, loneliness, social isolation, mental illness, food to eat, food to avoid, healthy sleep, prioritise health.
Hashtags: #elderlycare #elderlyhealth #elderlysupport #elderlylove #support #health #healthydiet #loseweight #maintainweight
