Glean Insights: Straightforward Advice from a Nutrition Specialist - Nutrition Advice for Weight Loss: Easy Strategies Given by a Professional Dietitian
In an interview published in January 2024 by Ilona Kriesl, Mr. Wohlberedt, a health expert, discussed the challenges of weight loss and management in older age. The article, first appearing in the stern archive, sheds light on strategies for managing hunger after meals, a common issue faced by those trying to lose weight, particularly in later life.
Managing persistent hunger after meals while trying to lose weight requires a multifaceted approach. Here are some strategies to help:
1. **Incorporate High-Fiber Foods**: Fiber, which takes longer to digest, can help keep you feeling fuller for longer periods. Good choices include fruits, vegetables, oats, and seeds.
2. **Increase Protein Intake**: Protein helps with satiety and supports muscle health. Lean meats like chicken, fish, tofu, beans, and Greek yogurt are all good options.
3. **Stay Hydrated**: Drinking water before and during meals can increase feelings of fullness and reduce calorie intake.
4. **Mindful Eating**: Eat slowly, pay attention to hunger and fullness cues, and avoid distractions during meals.
5. **Regular Exercise**: Physical activity can help regulate hunger hormones and improve overall health.
6. **Stress Management and Sleep**: High stress levels and poor sleep can increase hunger. Techniques like meditation, yoga, and ensuring adequate sleep can help manage these factors.
7. **Consider Intermittent Fasting**: Restricting eating windows can reduce overall calorie intake and help manage hunger.
For older adults, it's important to consider additional factors:
- **Consult a Professional**: Working with a registered dietitian can provide personalized advice tailored to your needs. - **Monitor Portion Sizes**: Pay attention to serving sizes to avoid overeating while still feeling satisfied. - **Social Support**: Having a support system can help maintain motivation and adherence to weight loss strategies.
Mr. Wohlberedt notes that maintaining weight can be an achievement in older age, but actively losing weight can be more difficult due to physical capabilities. He emphasises the importance of understanding the basal metabolic rate, which decreases with age, and eating the same amount as in younger years can lead to weight gain.
By implementing these strategies, older adults can manage hunger effectively and support their weight loss goals. The article serves as a valuable resource for those seeking to navigate the complexities of weight loss in later life.
In aligning with the science of nutrition and health-and-wellness, it's crucial for older adults to adhere to a community policy that includes an employment policy for registered dietitians. These professionals can provide personalized guidance in managing weight, including strategies such as mindful eating, stress management, and regular exercise. Furthermore, the employment policy should also foster a supportive environment to encourage weight management, embodying the principles of a health-and-wellness program.
