Lose (or gain) Weight with Small Daily Habits
This past week I was meeting with a woman who had gained approximately 20 pounds in the past 4 years. It didn’t happen all at once, but rather slowly over time.
As we age, especially as we approach and then live with menopause, there’s a certain expectation that we’ll inevitably gain weight and lose muscle mass.
For many people, this is true. On average, older adults move less and don’t change their diets significantly.
It’s not something that has to happen however. I see women (and men) in their 60’s, 70’s, 80’s and older, who have decided to defy “the norms” and stay healthier as they age.
They eat smarter: This means fewer calories overall, smaller portions of healthy foods, more plant-based meals, and less processed foods and sweets.
They move more: They find activities they enjoy and/or other people that help them to keep moving consistently (e.g., walking, biking, gardening, kayaking, pickleball, swimming, etc).
If you believe that you don’t have control over your body composition as you age, it’s pretty likely that you will gain weight and lose muscle mass as you age.
If you want to stay strong and healthy despite your age, it’s imperative that you make small, sustainable changes in both your diet and lifestyle.
I personally cannot have ice cream or cookies in my home because I don’t eat them moderately. Everyone knows that a pint of ice cream is really one serving, right?!
So how do you make the small, sustainable changes in your diet so you maintain, or lose excess weight as you age?
These are some basic guidelines that can help get you started:
Keep processed and high sugar foods out of your house and enjoy them as treats occasionally when you go out.
Stock your fridge and pantry with lots of fruits, vegetables, whole grains and lean proteins. This means shopping primarily on the outsides of the grocery store aisles.
Take one to two days per week to meal prep so you have food available for busier days, when you’re more inclined to make unhealthy choices.
Eat smaller meals and pay attention to your body while you’re eating. We often get full before we stop eating.
Limit meals out and bring healthy options to potlucks so you’re guaranteed to have something you can eat regardless of the other options that are present.
Use supplements or meal replacements when you need them.
You’ll inevitably have days you do better or worse and that’s fine, as long as your healthier days exceed the unhealthier ones.
You’re best chance of being successful is finding the small things you can do daily that will add up to large changes over time.
Some ideas might include:
Drinking your coffee or tea without dairy or sweetener
Skip your toast at breakfast every other day
Eat plant-based meals one extra day per week
Get your salad dressing on the side so you control the portions (and skip the croutons)
Action Steps:
Think of one SMALL thing that you’re willing to change in your diet today. It doesn’t matter what you do, just find something that makes your life healthier and do it.
Tomorrow, and the next day, and the next day, and the next day … repeat that step!
