Putting on a bit of weight – a pound or two – each year as you grow older is fairly normal, but weight gain is not always inevitable. Many people simply assume that everyone gains a little weight as they get older. They tend to accept it as a part of growing old. You don’t have to do that.

We do put on weight as we age because we become more sedentary, move around less frequently, and eat more calories even when our metabolism has begun to slow down. But, there are ways to deal with weight gain.

Here in this post, we will discuss the top five ways to deal with weight gain as you grow older. Read on.

1. More Physical Activity

To prevent weight gain, it is important to add regular movement to your day. This is the MOST important advice that you shouldn’t ignore at any cost.

You can go on morning/evening walks more often, take the stairs at work, or hit the gym a few times each week.

You need to move around.

The chief reason why we lose muscle mass as we grow old, which in turn lowers metabolism, is that we spend too much time without any physical movement. After the age of 40, we lose around 8% of lean muscle mass with each passing decade.

When you are physically active, it will be much easier to preserve muscle mass and maintain a healthy metabolic rate. Activities such as regular exercise, lifting weights, etc. will also increase bone density. You can also try doing yoga at home or at a local fitness training center.

Remember, every little bit counts when you are dealing with weight gain.

If you are on medication, have an existing health condition or are recovering from an injury, be sure to speak with your doctor before you start with a new exercise routine.

2. Get More Protein

Taking more protein at each meal/snack not only helps in building and repairing muscle mass, but it also helps control the appetite.

The best way to use protein-rich foods to reverse the weight-gain cycle is to choose the leanest sources. You need to eat foods that are high in protein but low in fats.

Some of the leanest sources include non-fat dairy products, seafood, egg white, poultry breast, lean pieces of red meat, beans, tofu, lentils, etc.

Your high-protein breakfast for weight management can include skim-milk with some lean sources such as low-fat yogurt and an egg.

Your high-protein lunch/dinner for weight management can include 2-3 ounces of lean meat. You can have some skim milk during lunch and dinner as well.

3. Watch What You Eat

Bid adieu to foods (e.g. junk food) and drinks (e.g. soda) that provide little or no nutrient value.

Limit your carbohydrate intake as much as possible.

You can limit both the size and the type of carbohydrate you are consuming on a daily basis.

Carbs from whole gain, for instance, can be helpful in dealing with weight gain.

Each time you are hungry, try to eat something that’s low on calories and makes you feel fuller.

Many vegetables and whole fruits, for instance, provide a wide range of nutrients (along with fiber and water) for a comparatively small number of calories.

4. Be Realistic

As you grow older, you will need more time to lose weight. Someone 10 years younger than you can deal with weight gain more easily.

So, you must focus on the process instead of getting worried about weight gain. You need to eat right and keep yourself physically active. Your body will respond to these two major lifestyle changes in its own time.

5. Maintain a Diary

Do not let yourself believe that you cannot stop gaining weight simply because you are getting older.

You can keep a daily journal to keep yourself motivated. You can write things like – how much weight you lost or gained in a week, how much time you spent exercising/strength-training, and how much water/healthy-drinks you consumed each week.

You can monitor the progress you are making each week.

This way, it is easier to stay the course.

Author Bio
Sarah Remmington is one of the founders of Garcinia Cambogia 100 Pure supplements based out of Southern California with several other locations throughout the US. Sarah’s company has become a global brand and now a household name with the success of her most popular dietary supplement which has been featured on many different media channels.

Hearing loss is a disability that affects over 36 million American adults; 30 percent of those afflicted are 65-74 years old and 47 percent are 75 or older.

The Hearing Loss Association of America cites three types of hearing loss:

1.    Conductive hearing loss is due to ear canal, ear drum, or middle ear problems. Most causes of conductive hearing loss can be treated with surgery or hearing aids, particularly bone conductive hearing aids.
2.    Censorial hearing loss (nerve-related hearing loss) is due to inner ear problems. Depending upon the cause, treatments include medications or, in some cases, surgery.
3.    Mixed hearing loss is when there is damage in the outer or middle ear as well as the inner ear or auditory nerve. The conductive hearing loss is usually treated first, then the censorial.

Hearing loss can have a profound impact on our work and social interactions. People with this disability may experience depression and as a result, anger at others or withdrawal from occasions where their hearing loss will be noticeable. Unfortunately, there is no cure to hearing loss, although, there are effective ways to manage it and be proactive. Learn about your disability and seek assistance to help cope.

• Hearing aids –Purchase your hearing aids from an auditory or medical professional who specializes in hearing, not someone who specializes in selling hearing aids. Hearing Denial suggests booking with ones that are able to offer evaluations and custom hearing aid fittings all within one supplier.
• Cochlear implants – You will need an evaluation by an audiologist and an implant-affiliated physician to determine if you are eligible for cochlear implants.
• Hearing Assistive Technology is available at most performing arts venues, including most movie theaters. Amplified and captioned phone systems, smoke detectors and doorbells are also available.

Responding to Others

Communication is still a two-way. There are ways you can help maintain your end of communication with others. Some suggestions include:

• Do your best to focus and concentrate.
• Admit it when you don’t understand.
• Watch for visual clues and ask for written clues if necessary.
• Maintain your sense of humor and positive attitude.

This time of year, many people pause to give thanks for the good things in their life, but did you know that giving thanks is good for your health?

Having an optimistic outlook on life and using positive coping skills to manage stress has been linked in numerous studies to a longer and happier life. One of the common themes among people over age 85 who report very good to excellent health (in spite of dealing with chronic illnesses) is just that – thinking positive. Norman Vincent Peale, in his famous book, “The Power of Positive Thinking” said:

The way to happiness: Keep your heart free from hate, your mind from worry. Live simply, expect little, give much. Scatter sunshine, forget self, think of others. Try this for a week and you will be surprised.

But what if you are not naturally a positive thinker, but more of a “the glass is half empty” kind of person? The good news is that you can begin to change your thinking to improve your health. If you are not sure where to start, consider some of these suggestions as a place to begin:

Count your blessings. There is an old hymn that was sung when I was girl. When I felt down and discouraged, I would sing this song. It went like this:

When upon life’s billows you are tempest-tossed. When you are discouraged thinking all is lost. Count your many blessings every doubt will fly. Then you will be singing as the days go by. Count your blessings. Name them one by one. Count your many blessings. See what God has done.

Sometimes it helps to list what you are grateful for on paper. If you need a place to start, an excellent resource is the book “One Thousand Gifts: Reflections on Finding Everyday Graces” by Ann VosKamp. Through a series of 60 short devotionals, the author walks you through a journey to greater appreciation and thankfulness for all that you have.

Learn to be content with what you have.  At the holidays, especially, it is easy to get caught up in thinking about what we wish we had and those things we don’t have. Try looking at it the other way- even in relationship to your health. For example, several years ago I had a catastrophic skiing accident, breaking my leg and tearing all of my knee ligaments. A subsequent blood clot complication meant that I couldn’t have surgery to repair the knee right away. After being in a wheelchair, on crutches, and in awful pain for months, with the help of countless hours of painful therapy and surgery a year later, I was finally able to walk almost normally again. Every day since then, when I am tempted to complain that I will never ski again, cannot kneel or squat, or do not have complete range of motion in that knee, I remind myself of those months when I couldn’t walk at all without help and how it felt to be completely dependent on others for everything. Each step I take, each walk in the sunshine, each little jaunt to the car, and the ability to ride a bicycle is a blessing. Every movement without pain is a bonus I never thought I would have again. Take time to recall when your situation was worse, and express joy that things are better than they were then.

Help others.  One of the best ways to stop feeling sorry for yourself and cultivate an attitude of gratitude is to serve others, especially those who are less fortunate than you. Volunteer to help serve food at the community Thanksgiving dinner or participate in Operation Christmas Child by making a shoebox for a boy or girl in a developing country who would otherwise have no gifts. Take food to your local food pantry. Mow the lawn or shovel snow for your widowed neighbor. Invite the single and lonely person to share Thanksgiving dinner with your family. Buy gifts through the Angel Tree Ministry for children of those in prison. Adopt a needy family. Even if you are homebound, you can encourage others by simple but meaningful tasks such as sending birthday or holiday cards to the people in your church or community group. A simple encouraging phone call can change a person’s day. By giving to others, you focus on positive parts of life and meaningful activities that in turn promote your positive mental health.

So, this Thanksgiving, push the pause button for a little while and take a moment to reflect on what you are grateful for. You may just find that Thanksgiving is good for your health.