Last Updated on November 9, 2021
When you’re trying to lose weight, it’s only natural to want a fast and easy solution. The problem, however, is that quick methods are frequently all about the number on the scale — not your overall health. Weight is more than just a number; it impacts all aspects of your health and well-being, which is why a holistic approach is better in the long run. This is true at every age, but it’s even more important for seniors to concentrate on what your body needs most: better sleep, a balanced diet, and increased strength.
The Relationship Between Sleep and Weight
Suffering from a lack of sleep is one problem that can impact your weight. Besides leaving you feeling drained of the energy you need to be active, lack of sleep also leads to an imbalance of the hormones that control hunger, causing you to reach for unhealthy foods. To make matters worse, the relationship between sleep and weight goes both ways, which means that being overweight can actually make it harder to sleep as a result of health issues like sleep apnea.
Taking control of your sleep may take several tries, but the first step is to set yourself up for success. Ideally, your room should be conducive to sleep with comfortable bedding, light-darkening shades, and maybe even a white noise machine. The star of the show, however, is your mattress since a bed that’s worn out or too small contributes to poor sleep. So as you fix up your room, make a new mattress a priority. If you’re sizing up, you don’t have to go overboard and splurge on a king; queen models are an affordable and comfortable choice for anyone as tall as 6’8″. Whether it’s the budget Allswell Hybrid, the unique Purple, or the ever-popular Nectar, to name a few, you’re bound to find a mattress that fits your body type, sleep style, and budget.
Holistic Health Needs
Sleep is a major health need that many of us struggle with, but it isn’t the only issue that could be standing in the way of weight loss. If you have chronic pain that’s left untreated, this problem can keep you from being as active as you’d like. Excess stress is another common problem that contributes to weight gain, but dealing with these issues can play a big role in moving forward in your weight loss journey. Along with lifestyle changes, our services like acupuncture, chiropractic care, and massage can help alleviate these problems.
According to Guided Mind, holistic weight loss isn’t about depriving yourself. Instead, it’s about getting a balanced diet full of nutritious foods. This includes eating lots of fruits and vegetables, along with concentrating on specific nutrients like fiber and protein that are great at burning fat.
Most people know what they should eat, but making it a habit is the hardest part. To make this easier, start with some of these tips from Harvard Health Publishing, such as setting aside time to cook more meals at home and eating meals that are evenly sized, spread throughout the day.
Build Muscle to Burn Fat
Complete nutrition is an essential part of holistic weight loss, but you’ll have even better results by also adding exercise. One of the best ways to burn more fat is to focus on strengthening muscles. Strength training is especially important for seniors to combat the loss of muscle mass that happens as we age. Round out your exercise routine with gentle cardio too, such as walking, swimming, or using cardio equipment like a treadmill.
Make no mistake: changing these habits takes time and commitment. The plus side is that this holistic approach to weight loss is more sustainable over the long term. What’s even better news is that the positive effects on your health and sleep will happen fast, and when you stick with it, you’ll be better equipped to lose weight for good.
Photo credit: Pixabay
Guest Blog by Karen Weeks