How Seniors Can Prevent Winter Weight Gain

Winter is filled with holiday feasts, time with family, and cold weather that keeps many, including seniors, stuck inside. The decrease in activity and the increase in food work together as an unfortunate combination that leads to unexpected weight gain. For seniors, losing that extra winter weight is extremely challenging. That’s why we want to help you prevent that weight gain altogether.

Make Healthy Substitutions

When you’re less active, the foods you put into your body need to be carefully selected. That doesn’t mean you can’t enjoy your food. Finding healthy substitutions for some of your favorite snacks is a great way to slash calories from your diet. Try to incorporate high-fiber foods. High-fiber content will help you feel full faster and stay full longer. These foods include fruits, veggies, whole grains, and nuts.

Portion Control

Americans tend to be extremely poor at portion control. In fact, it’s not uncommon for us to eat two or three times the recommended serving size in one sitting. Read nutrition labels before you eat, and start with one recommended serving size. If you still feel hungry, drink a glass of water and wait 20 minutes before going in for seconds. Check out New Horizons at Marlborough’s Menu, tailored to keep our residents healthy during the winter months.

At a party or another situation where you don’t have access to the nutrition information, eat in small amounts with breaks in between to let yourself gradually get full. Make sure you’re eating because you’re hungry, not just because the food is there.

Keep Moving

The winter blues make it easy to spend days inside and inactive. While cold temperatures and slick conditions may make it unsafe for seniors to go outside for exercise, that doesn’t mean you should stop moving. Instead, look for fun new ways to get your daily dose of exercise. Some fun ideas seniors could look into include:

• Indoor exercise classes – There are often indoor exercise classes marketed specifically to seniors. These classes are designed to be fun, interactive, and safe for seniors. If you’re worried about the cost of the class, check your local community center for low-cost or free options! If you are already a New Horizons residents, visit our Fitness Center and Pool page to see class information.

• Walking – Many seniors turn to indoor walking options during the winter months to keep moving without getting cold. Many malls have senior walking groups that include fun competition and companionship. These groups meet at set times and walk together indoors. It’s also a great way to make new friends.

Remember, staying active during the winter months not only prevents unwanted weight gain but also keeps your joints and muscles as mobile as possible. If you have questions regarding these tips or how New Horizons works with its residents to stay active and eat healthy, give us a call today, and we are happy to help with all your questions.