Q. I celebrated my 70th birthday this year. Leading up to it, I’ve taken drastic steps to get my health back on track. I’ve lost over 40 pounds this year. I exercise regularly. I no longer need to take my blood pressure medication and have reduced my risk for type 2 diabetes. I feel amazing, even at my age. However, I’m concerned about the holiday season sabotaging my healthy lifestyle. As winter approaches, I’m also concerned about losing momentum in my exercise routine because I enjoy long power walks outside. Do you have any tips to help me navigate the holiday season and beyond that will help me keep health goals on track?
A. I want to applaud your efforts in taking control of your health. I can think of no better gift or way to celebrate a milestone birthday than prioritizing your health. Kudos to you!
As the holidays approach and the winter season with them, I empathize with your concerns about losing momentum. The average American gains approximately one pound between Thanksgiving and Christmas. Older adults are already at a disadvantage when it comes to weight loss due to slower metabolism, changes in hormones, and other lifestyle-related factors. It’s important that older adults practice self-control even during the holiday season. Here are a few tips to keep your health on track throughout the holiday and winter season.
Stay hydrated. Drinking plenty of water is just as important in the winter months as during the hot, humid summer months. Plus, staying adequately hydrated will help you to distinguish between thirst and hunger. Start the day with a glass of water, then aim to drink water before each meal.
Continue to stay active. Make a plan now for what you’ll do when it’s too cold or icy outside to walk. Consider joining a gym nearby or purchasing a piece of exercise equipment for yourself this holiday season. Learn about exercise classes near you that cater to your fitness level and enroll in their winter sessions. Go for a power walk in a mall. Use the winter season to try something new so that you don’t grow bored in your exercise routine.
Indulge a little this holiday season. Although it might seem counterintuitive, permitting yourself to indulge a bit can actually help you stay healthy throughout the holiday season. People who set strict limits on specific foods set themselves up for failure. They’ll eventually cave into temptation and overindulge. Instead, permit yourself to enjoy a favorite holiday treat from time to time.
Finally, don’t use the holiday season as an excuse to give up. If you’ve always struggled with your health and weight, it’s natural to believe the lie that you’ll never overcome your food weaknesses, or you’ll always be overweight. If you find yourself overindulging at any point during the holiday or winter season, stop to acknowledge your actions. Then, choose in that very moment to wipe the slate clean. You don’t need to wait until the next day to start over. Make healthy choices at your next meal, putting yourself right back on track.
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