Did you know maintaining a healthy weight is the most important thing you can do for your health?
Nothing ages you quicker than excess weight! This article reviews simple practices to support Anti-Aging Weight Loss.
Practice Mindful Eating
Try mindful eating as an Anti-Aging Weight Loss strategy. Simply put, mindful eating is putting your focus and attention on what you are doing in the present moment.
Eating mindfully allows you to pay attention to what, how much, and why you are eating.
Many of my clients come back saying “I never realized how often I ate while standing, or the number of times I grabbed a chocolate off of my co-worker’s desk”.
For some individuals, the practice of Mindful Eating is all it takes to make healthy choices and see results!
Mindful Eating Tips
- Sit at a table or breakfast bar.
- Turn off the TV.
- Put away your phone, computer, IPad, etc.
- Leave your desk for meal and snack breaks.
- Avoid any eating while walking or standing.
- Check in with your thoughts and feelings.
- Slow down; time yourself if needed.
- Stop and reassess your decision to eat when you are upset, angry, or sad.
Keep a Food Log or Journal
I can hear the sighs as I type this. Food logs can be a drag, however they are an excellent Anti-Aging Weight Loss tool!
I advise keeping a food log for a few days, and then applying what you have learned.
Some individuals find a benefit to logging their food daily, however I find that most eat in a similar fashion from day to day.
A few days is usually all it takes to identify a couple of areas for improvement!
How does a Food Log Support Anti-Aging Weight Loss?
Logging your food is about gaining insight into your eating habits, choices, and behaviors. It promotes mindfulness as discussed above, which is a win-win!
The food log is a great tool to pull out when you get off track or stall in your weight loss efforts!
There are several apps for food logging, however a pen and paper is all you need.
Food Logging Apps to support Anti-Aging Weight Loss
Create a Healthy Eating Environment
Our environments have a big impact on us. If you’ve ever tried to lose weight in an environment with a lot of treats and temptations, you know exactly what I am talking about!
Take a look around! What about your environment is a barrier to weight loss?
You may need to toss that tub of ice cream, however this doesn’t mean it’s off limits. You can always go out for ice cream where portions and access are limited.
Take control of the things you can change, and slowly learn to manage the things you cannot control!
Check out these dessert recipes designed by dietitians to have some healthier sweet treats around when a sugar craving hits!
Tips for Success in Anti-Aging Weight Loss
- Clean up your pantry, fridge, and freezer.
- Put healthy foods in view and make them easily accessible.
- Cut up fruits and vegetables. Put them in clear containers.
- Remove tempting treats from your house or office.
- If it is not possible to remove tempting foods, put them in the back of the pantry or avoid going into the break room.
- Keep or bring healthy snacks with you.
- Bring a healthy lunch to avoid eating out.
Engage in Regular Physical Activity
Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is with regular physical activity.
Current guidelines recommend at least 150 minutes of moderate intensity exercise per week. Aim for 30 minutes most days of the week.
Find something you enjoy and find an exercise buddy. Exercising with another person can help provide positive reinforcement and accountability.
Anti-Aging Benefits of Physical Activity
- Reduces risk of Type 2 Diabetes and some cancers
- Lowers Blood Pressure
- Supports brain health and cognitive function
- Improves mood and reduces anxiety
- Strengthens bones, muscles, and joints
Chew your Calories
This is an oldie, but a goodie! If you are drinking beverages with calories, congratulations you have already discovered an opportunity to support Anti-Aging Weight loss!
Drink mostly water and low or no calorie beverages.
Regular consumption of alcoholic beverages can be a barrier to weight loss.
Check out the Age-Defying Dietitian’s blog post on Alcohol Alternatives to reduce alcohol.
Plan Ahead to Achieve Anti-Aging Weight Loss
Planning doesn’t have to be “meal planning” on Sundays with individually portioned plastic containers.
It can simply mean having a loose idea as to how you will manage food for the day.
Pack healthy snacks and don’t be afraid to pack a small cooler. Many of us have no idea what our day might have in store for us.
Having healthy options on hand benefits your weight loss efforts, and it saves you time and money.
Make food a part of your day, not an afterthought or an inconvenience!
Check out the Age-Defying Dietitian’s FREE 7 day meal plan.
Eating breakfast is also linked to a healthy weight. Need some convenient breakfast ideas? Check out these 7 Healthy Aging Breakfasts!
Practice the Plate Method
This is by far my most recommended eating habit for weight loss. It’s simple and it works!
Choose a smaller plate and fill up half of your plate with vegetables (or a mix of fruits and vegetables).
Smaller portions feel different psychologically when eating off a smaller plate than with a larger plate.
Most importantly this eating strategy includes small sustainable changes. We lose 10% of our muscle mass every decade!
Fad diets and very low calorie diets result in decreased muscle mass, lowered metabolic rate, and saggy skin.
As we age, it is essential that we consider moderate approaches to support Anti-Aging Weight Loss!
The Importance of Food Order
Changing the order in which you eat has benefits. Fill up on protein and vegetables first, and then eat your Carbohydrates.
Eating your food in this order fills you up faster!
This food order strategy also has the Anti-Aging benefit of reducing post-meal blood sugars. As our birthdays increase, so does our risk for Type 2 Diabetes.
Take action now to reduce blood sugars!
Find Support with Anti-Aging Weight Loss
Research tells us those with a good support network are more successful at weight loss. These individuals also tend to keep the weight off.
Think about what support means to you, and work on creating that support!
Support can be a trusted friend to lean on when you are discouraged. It can also be a spouse who cooks healthy meals.
In-person and virtual weight loss groups are also a great option. Create the support network you need on your weight loss journey!
Conclusion
Maintaining a healthy weight is an essential part of healthy aging. Weight loss prevents and delays the onset of chronic disease, and the decreased physical limitations associated with aging.
Anti-Aging Weight Loss is a process of creating eating habits that you can sustain for a lifetime!
Interested in additional tools to support weight loss? Check out this post from the Age-Defying Dietitian – “How to use a CGM for weight loss”.
Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also Certified through the Academy of Nutrition and Dietetics in Weight Management.