Tips to Help Control Weight Gain
As we age, our body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows our metabolism, making it easier to gain weight. Combine these regular factors with the pandemic and it’s easy to understand the increase in weight gain in our community. Don’t worry you are not alone; many people have experienced weight gain over this past year. The good news is that we can prevent further weight gain with some helpful tips:
Choose foods low in fat and low in calories:
- Buy low-fat milk and cheeses
- Lean cuts of meat or fish without skin
- Drink water instead of sugary drinks
Cook food the healthy way:
- Bake, broil, or grill instead of frying foods
- Cook beans and rice without extra fat, bacon or fatty meats.
- Use less cheese, cream, and butter when cooking
Limit your portions size:
- Serve smaller portions and skip the second helping
- Eat smaller more frequent meals
- When eating out, share an entrée or bring half home
Be more active:
- Every little bit of activity adds up, even 5 minutes counts!
- Try taking a walk before or after dinner
- Park father away and take the stairs to add more steps in your day
The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer. Don’t let this list overwhelm you, find one or two things that you can change and start small. Even small steps add up to change!