Losing weight can be difficult at any age, but it can be incredibly challenging for older adults. As we age, our metabolism slows down and we lose muscle mass, making it harder to burn calories. We may also have bouts of sudden weight gain due to changes in medication or health conditions and then have trouble getting the weight off. And on top of all that, we often have less time and energy to devote to healthy eating and staying active.
But it’s important to remember that weight loss is still possible at any age. There are plenty of inspiring stories of older adults who have successfully lost weight and made healthy lifestyle changes. So if you’re struggling with your weight, don’t give up. Instead, just take things one step at a time and, eventually, you’ll reach your goals.
Here are four reasons you may be struggling with weight loss:
- Slow Metabolism
As we age, our metabolism slows down, making it harder to lose weight. If you’re unsure what your metabolism is, it’s basically the process by which your body burns calories. A slower metabolism means your body will burn fewer calories throughout the day, even when you’re active.
Tips for boosting your metabolism:
- Take a look at your diet – Make sure you’re getting enough protein and fiber, and watch your portion sizes. It’s also important to stay hydrated and avoid sugary drinks.
- Get regular exercise – This doesn’t mean you have to run a marathon. Still, even moderate activity can help increase your metabolism.
- Don’t stress out – Stress can make it harder for your body to lose weight, so try to relax and focus on positive thinking.
- Menopause
Many women experience menopausal weight gain as they get older. This is due to a combination of factors, including a decrease in estrogen levels, changes in metabolism, and an increase in stress levels. It can be both confusing and frustrating, especially if you’ve been trying to lose weight for a long time or are suddenly gaining weight despite no change in your diet or lifestyle.
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Tips for dealing with menopausal weight gain:
- Monitor your eating – The stress and fatigue caused by menopause often lead to cravings for foods that contain refined carbs because they give you a quick burst of energy. But these foods can make you feel worse in the long run and contribute to weight gain.
- Get active and stay that way – If you haven’t exercised much before, it may be time to sign up for classes or to hire a personal trainer. On the other hand, if exercise has always been a part of your life, you may want to switch things up and try a new workout routine to keep your body challenged.
- Consider hormone therapy – Speak with a healthcare professional about hormone imbalance testing and whether hormone therapy might be right for you.
- Chronic Health Conditions
Older adults are more likely to have chronic health conditions that can make it difficult to lose weight. Conditions such as arthritis, diabetes, heart disease, and kidney disease can make it tough to exercise and eat a healthy diet. If you’re struggling with a chronic health condition, talk to your doctor, a registered nutritionist, or a certified diabetes educator to get started on a weight loss plan that’s right for you.
Tips for dealing with chronic health conditions:
- Find an activity you enjoy – If you have arthritis, swimming may be a better option than running because it’s easier on your joints.
- Create a realistic plan – If you have diabetes, speak with a registered dietitian who can help you create a meal plan to control your blood sugar levels.
- Get support – There are often support groups available for people with chronic health conditions. This can be a great way to meet other people in similar situations and to get advice and tips.
- Lack of Sleep
We often hear that as we age, sleep becomes more elusive. Of course, some of this is simply human physiology. In fact, the CDC’s recommended amount of sleep for people over 65 is seven to eight hours, which is among the most conservative numbers in any age group. But when we’re still not getting enough sleep, weight gain can be one of the consequences. In fact, sleep deficits can lead to metabolic dysregulation, resulting in an increase in appetite and cravings for unhealthy foods.
Tips for getting enough sleep:
- Stick to a schedule – Go to bed and wake up at the same time every day, even on weekends. Then, create a bedtime routine. This can help signal your body that it’s time to wind down and prepare for sleep.
- Make your bedroom a haven – Keep electronics out of the bedroom, and ensure the room is dark, quiet, and comfortable. Invest in a good quality mattress, comfy sheets, and pillows that properly support you.
- Address medical conditions and medication use – As expert research points out, insomnia and other sleep disorders become increasingly common due to treatable medical conditions and medication use. Therefore, working with a healthcare professional to identify and treat any underlying conditions that may interfere with your sleep is essential.
It’s a Journey, Not a Race
We all have our own unique journey when it comes to weight loss. There are no quick fixes and everyone’s body is different. It’s important to love your body and celebrate it for all its imperfections – especially if you don’t meet society’s unrealistic beauty standards, which most of us don’t. Remember — it’s a journey, not a race. And as long as you put in the effort, you’re doing great.
