When people get older, it becomes difficult to dissipate the energy from foods. They need to modify their eating habits — to follow healthier patterns, People today view food as far more than just sustenance. Eating is a source of gratification; it's a social activity; it's a reward. This is why many diets work in the short term but fail later on.
Below are some simple tips that you can use to get the scale moving in the right direction — and keep it there.
Don't diet; improve your diet. Don't focus your eating solely on weight loss; focus on overall health. Follow a diet that is rich in fruits, vegetables, and healthy fats. Eating fat doesn't make you fat. There are good studies that show eating healthy fats helps people control their weight better than diets than exclude them. it is most important to strictly keep your carbs in the 20–50 gram range.
Exercise regularly. This has been said a million times, but it can't be emphasized enough: boosting your activity level can help you lose weight and keep it off. Your metabolism slows with age, which means you burn fewer calories to keep basic body functions going. At the same time, bone and muscle mass decline and fat mass increases. This insidious pattern happens naturally as you get older unless you take steps to avoid it. It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.
Try a variety of strategies. Different diets work for different people. Sometimes finding the right strategy takes trial and error. One approach that holds promise for many is mindful eating — taking the time to stop and really focus on and enjoy your food. Another simple trick is to put your fork down between bites instead of holding it in your hands. Pick it up when you are going to take the next bite. Eat your food slowly.
Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
Weigh yourself every day
Get a good night's sleep, every night.