Page 40 - Seniorstoday January 2024 Issue

5.1 Meal Planning 7. Ensuring Adequate Sleep
Planning your meals in advance can save
time, reduce food waste, and prevent
impulsive eating. Having a clear menu
plan can also ensure a balanced diet and
help you stick to your weight loss goals.
5.2 Grocery Shopping with a List
Once you have your meal plan, create
a shopping list to avoid impulsive Sleep deprivation can increase your
purchases. Stick to your list and try to hunger hormone, ghrelin, and decrease
avoid shopping when you’re hungry. your satisfaction hormone, leptin,
5.3 Stock Up on Healthy Ingredients potentially leading to weight gain. Aim for
Keeping a variety of healthy ingredients consistent, quality sleep to support overall
in your pantry, fridge, and freezer can health and weight management.
make meal preparation easier and more
enjoyable. This can include low-sodium 8. The Role of Hydration in Weight Loss
canned beans, canned fish, whole-grain
pasta, quinoa, brown rice, fresh and frozen
fruits and vegetables, and olive oil.

6. Physical Activity for Weight Loss

Staying hydrated can help manage hunger
and enhance feelings of fullness. Research
shows that drinking water before meals
can aid weight loss.

9. The Importance of Regular Meals

6.1 Incorporate Strength Training
Strength training can increase muscle
mass, which in turn can help your body
burn calories more efficiently. Aim for
two to three strength training sessions per
week.
6.2 Aim for More Daily Steps
If you lead a largely sedentary lifestyle,
start by getting a step counter and Skipping meals can lead to increased
gradually increase your daily steps. Aim hunger and cravings, potentially leading
for a goal of 10,000 steps per day. to overeating. Aim to eat regular meals

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