10 Tips for Seniors to Avoid Weight Gain with In-Home Care

By Jamie Shapiro | January 5, 2024 | Comments Off on 10 Tips for Seniors to Avoid Weight Gain with In-Home Care

10 Things Seniors Can Do To Avoid Winter Weight Gain

When the weather gets cold and dreary it’s common for everyone, including seniors, to eat more than they should. And to eat things that aren’t very healthy. During the holidays people often eat foods that they normally don’t eat like lots of cookies and sweets, rich large meals, and a lot of bread, crackers, cheese, and dried meats. Holiday and seasonal drinks like egg nog and apple cider are also high in calories and sugar so they can add to winter weight gain.

In-Home Care: Senior Weight Gain in Buffalo Grove, IL

In-Home Care: Senior Weight Gain in Buffalo Grove, IL

But for seniors those seasonal winter pounds can be hard to shed. It’s important for seniors to do what they can to avoid holiday weight gain so they won’t struggle to lose that extra weight throughout the year.

Easy things that seniors can do to avoid gaining winter weight are:

Keep Exercising

When it gets cold seniors may not want to exercise outdoors by going for walks. And they may not want to go to the gym either. There are plenty of exercises that seniors can do in their own homes to help manage their weight in the winter. Indoor walking, home yoga workouts, dancing at home, or riding a stationary bike are all good options for indoor exercise.

Watch Portion Sizes

Seniors don’t have to skip all the holiday foods they love, but they should cut the portion size. Eating sweets, holiday meals, and holiday snacks in small portions allows seniors to still eat traditional foods they love while limiting the extra calories. Everything in moderation is a great motto for eating holiday foods.

Stay Water

In winter, indoor heating systems can contribute to dehydration. Seniors should make a conscious effort to drink an adequate amount of water throughout the day. Staying hydrated supports metabolism and can help prevent overeating, as thirst is sometimes mistaken for hunger.

Choose Warm, Nutrient-Rich Beverages

Hot chocolate, hot toddys, and other high-calorie hot drinks aren’t the only hot drinks seniors can enjoy. Warm beverages can be both comforting and healthy. Seniors can enjoy hot herbal teas, broths, or warm water with a slice of lemon. These choices not only provide warmth but also contribute to hydration without added calories.

Plan Meals

Planning meals in advance helps seniors make thoughtful choices and avoid impulsive, less nutritious options. In-home care can help seniors eat healthy by preparing healthy soups, stews, and casseroles with a focus on vegetables, lean proteins, and whole grains. Having nutritious meals readily available reduces the likelihood of turning to less healthy alternatives.

Eat Seasonal Foods

Seniors can enjoy the foods of the season but choose low calorie seasonal foods.  Winter brings its own array of seasonal fruits and vegetables. Winter produce like citrus fruits, sweet potatoes, and winter squash are not only delicious but also rich in essential vitamins and antioxidants. When seniors to go family parties they can bring side dishes made from seasonal vegetables so there will always be a healthy option for them to eat.

Get Enough Sleep

Quality sleep is essential for overall health, including weight management. Seniors should prioritize getting enough sleep each night. Lack of sleep can disrupt hormones that regulate appetite, potentially leading to overeating and weight gain.

Stay Socially Active

Socializing is an important aspect of mental and emotional well-being. Participating in social events can help seniors feel less lonely and bored so they are less likely to overeat.  Seniors should attend community events, connect with friends, and participate in group activities to stay socially active.

Don’t Drink A Lot Of Alcohol

Winter celebrations often involve alcoholic beverages, which can contribute to extra calories. Seniors should be mindful of their alcohol consumption and choose lighter options or alternate alcoholic drinks with water. Additionally, staying hydrated can help mitigate the dehydrating effects of alcohol. In-home care can provide guidance and assist with monitoring alcohol intake.

If you or an aging loved one are considering In-Home Care in Buffalo Grove, IL, contact the caring staff at Companion Services of America today at (847) 943-3786. Our home care service area includes Northbrook, Highland Park, Deerfield, Glenview, Buffalo Grove, Evanston, Des Plaines, Skokie, Lake Forest, Wilmette and the surrounding areas.

Jamie Shapiro
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