Medically reviewed by Terri Beachum, MSN, RN
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Medically reviewed by Terri Beachum, MSN, RN
Losing weight is a topic that consumes countless hours of research, gym sessions, and mindful eating. If you’re over 50, you may have found that losing weight becomes even more challenging despite counting calories and staying active. The truth is that weight gain isn't always about blatant overeating or skipping workouts. Often, it's the sneaky, less obvious habits and misconceptions that sabotage our progress. It's time to shine a light on these hidden culprits and learn about other opportunities to slim down.
Let's start by debunking some pervasive myths that can lead us astray on our weight management journey. Believing these myths may cloud our progress and leave us feeling frustrated.
No, this is a classic
More importantly, skipping meals often leads to intense hunger later on. You're far more likely to overeat at your next meal, negating any calorie savings and potentially consuming even more than you would have otherwise. It's a vicious cycle that can wreak havoc on your blood sugar levels and energy.
Truth: Regular, balanced meals are key to building a healthy metabolism and preventing overeating.
Carbs have been demonized in recent years, but the truth is far more nuanced. While it's true that excessive consumption of any macronutrient (carbs, fats, or protein) can lead to weight gain, the type of carbs you consume matters significantly. Refined carbohydrates, like white bread, pastries, and sugary drinks, are quickly digested, causing rapid spikes in blood sugar and insulin levels. These spikes can contribute to fat storage.
However, complex carbohydrates, found in
Truth: Focus on choosing complex carbohydrates over refined ones and consuming them in moderation as part of a balanced diet.
The allure of quick weight loss is strong, and fad diets and drugs often promise just that. However, fad diets are rarely the best way to keep weight off. While some of these diets may help you lose weight at first, they are notoriously difficult to stick to long-term. They often involve severe restrictions and unsustainable eating patterns, and they can even be detrimental to your health. Seniors may want to visit with a primary care provider or doctor before pursuing any new diet.
When calories are restricted, your body loses muscle mass along with fat. Muscle is metabolically active, meaning it burns more calories at rest. Losing muscle mass can slow down your metabolism, making it even harder to keep the weight off in the long run. Seniors particularly need to keep as much muscle mass as possible to stay mobile and strong.
Truth: Sustainable weight management is about making gradual, healthy lifestyle changes.
Now that we've cleared up some common misconceptions, let's delve into five sneaky mistakes you may be making that can contribute to unwanted weight gain, even when you think you're doing everything right.
Portion sizes have ballooned over the years, and this "portion distortion" can significantly impact our calorie intake without us even realizing it. We've become accustomed to larger plates, bigger servings at restaurants, and oversized packaged foods. People consistently eat more food when they are offered larger portions. What was once considered a "large" meal is now the norm, leading to a gradual increase in calorie consumption over time.
Solution: Serving size and portions are not the same. Practicing portion control doesn't have to be complicated. Consider using “the eyeball method” to compare food on your plate with another common visual reference. Use smaller plates and bowls to help control portion sizes. Read food labels carefully to understand serving sizes and calorie counts.
Stress is an unavoidable part of life, but how we manage it can significantly affect our weight. Stress is your body's response to something that disrupts your routine—and it can be the perfect breeding ground for weight gain.
It triggers the “fight-or-flight” response, which causes the release of two hormones: adrenaline and cortisol. Adrenaline increases your heart rate and blood pressure and boosts your energy. Cortisol increases your blood sugar and suppresses your immune system. There's also a link between high cortisol levels and being overweight.
When stressed, many people turn to food for comfort, often choosing high-calorie, processed foods that provide a temporary mood boost. This "emotional eating" can quickly lead to weight gain.
Solution: To better manage stress, practice the four A's:
Find healthy ways to cope with stress, such as exercise, meditation, spending time in nature, or talking to a friend.
Mindless eating is eating without paying attention, and it may cause you to eat more. We often eat while distracted—watching TV, working at our desks, or scrolling through our phones. This lack of awareness can lead to overeating, as we're not truly paying attention to our hunger and fullness cues.
Solution: Follow these tips to eat more mindfully. Eat at the table and turn off distractions so you can focus on your food. Don't eat directly from the package. Instead, portion food into a small
Sleep deprivation can wreak havoc on our hormones, particularly those that regulate appetite. Not getting enough sleep affects your hunger hormones. When you don't get enough sleep, your level of ghrelin may increase (making you feel hungry) while your level of leptin may decrease (making you feel less full).
Sleep helps you make healthy choices. When you get enough sleep, you are more likely to make healthy foods choices, and it gives you more energy to be physically active.
Solution: Aim for 7-9 hours of quality sleep per night.
A fad diet is a weight-loss plan that promises big results, but they are rarely successful. As a general rule, steer clear of diets that do the following:
Solution: Focus on creating a sustainable, balanced eating plan that you can maintain for the long term.
By understanding the sneaky causes of weight gain and implementing practical tips, seniors can balance weight loss with healthy living strategies. Start by talking with your doctor about your general lifestyle, food choices, and current weight goals to ensure a safe, successful path to weight loss. Or,
Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.
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