As age increases, maintaining a good figure becomes more and more difficult, which embodies the meaning of “money can’t buy thinness in old age.” Obesity not only affects appearance but can also be a health hazard. So, how should older people deal with the issue of obesity?
Firstly, adjusting dietary habits is a good starting point. There is no need to eat to fullness every meal; being 70% full is an ideal measure that meets nutritional needs and avoids overeating. Trying to spread out meals, turning the traditional three meals a day into five or six smaller meals can help with weight control.
Breakfast should not be overlooked as it is the source of daily energy. Choose low-cholesterol foods to start a new day. As for dinner, not only should it ensure a balanced diet but also should be consumed earlier to avoid eating close to bedtime, reducing the body’s burden. Engaging in moderate activity after meals helps digestion.
Adhering to the “three more, three less” dietary principle is equally important: consume more foods rich in protein, vitamins, and fiber while reducing intake of sugars, fats, and salt. This not only helps with weight control but also prevents various age-related diseases.
Furthermore, it is crucial to maintain adequate hydration, as it can effectively suppress additional eating due to mistaking thirst for hunger. Chewing slowly and savoring meals can also help reduce food intake, enhance feelings of fullness, and be beneficial for weight loss.
However, obesity is not just a cosmetic issue but also a major health enemy. It can lead to a range of diseases such as respiratory dysfunction, caused by fat accumulation restricting chest and abdominal breathing, hindering oxygen exchange, and potentially leading to cardiopulmonary disease in the long term. Fatty liver disease risk increases as the liver enlarges due to fat accumulation. Atherosclerosis and coronary heart disease incidence significantly rise in obese individuals, closely related to high blood lipid levels. Additionally, gallbladder inflammation, gallstones, high blood pressure, diabetes, and more are intricately connected to obesity.
In conclusion, for older adults, controlling weight through proper dietary and lifestyle adjustments is not just a pursuit of appearance but also a responsibility for health. Being aware of the potential risks brought about by obesity, taking proactive measures, and embracing a healthy old age.
