Weight management can be a challenging task, especially as we age. As individuals reach the age of 50 and beyond, the struggle to maintain a healthy weight becomes more pronounced. Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota, with extensive experience in weight management, provides valuable insights and evidence-based strategies to help individuals over 50 achieve better results while safeguarding their long-term health.
Strength Training: Schmidt emphasizes the importance of prioritizing strength training at least three times a week. Engaging in exercises that challenge the muscles and gradually increase in intensity is essential for maintaining muscle mass, boosting metabolism, and enhancing bone density, especially during weight loss journeys.
Nutrient-Dense Foods: It is crucial to focus on nutrient-dense foods that provide essential nutrients while managing weight. Schmidt advises incorporating foods rich in protein, hydration, and calories in smaller volumes to support the body’s needs while on weight loss medications like Ozempic.
Hydration: Adequate hydration is key to managing common side effects associated with weight loss medications. Ensuring consistent hydration by monitoring urine color and odor can help prevent issues like headaches, fatigue, and digestive problems.
Tracking Habits: Self-monitoring habits such as hydration status, protein intake, and exercise can increase self-awareness and motivation for positive lifestyle changes. Schmidt recommends using tools like apps, journals, or sticky notes to track progress and stay on course.
Building Sustainable Habits: Establishing healthy lifestyle habits beyond just nutrition and exercise, including stress management and adequate sleep, is essential for long-term health and weight management. Schmidt highlights the importance of optimizing overall health to reduce the risk of chronic diseases in older adults.
Starting Small: Schmidt suggests starting with small, achievable changes to build sustainable habits gradually. By focusing on one behavior at a time, individuals can avoid overwhelm and increase the likelihood of long-term success in weight management.
Setting Realistic Expectations: While weight loss medications like GLP-1s can aid in achieving initial weight loss, it is essential to have realistic expectations and understand that medication alone is not a quick fix. Schmidt emphasizes the importance of staying in touch with healthcare providers, maintaining a healthy lifestyle, and tracking progress for sustainable results.
In conclusion, Schmidt’s expert advice provides a comprehensive guide for individuals over 50 looking to manage their weight effectively while prioritizing their long-term health. By implementing these evidence-based strategies and making gradual lifestyle changes, individuals can achieve lasting success in their weight management journey.