After 60, Focus on Staying Slim and Satisfied, Not Just Losing Weight

Weight-loss plans are a huge industry in the United States, with so many books and diets on the market that it can be hard to keep track of them all.

In basic terms, losing weight comes down to burning more calories than you take in. Yet experts often turn that simple idea into something far more complicated, and plenty of people have made money by promoting a supposedly new way to shed pounds and keep them off.

Dieting Later in Life

When people are younger, a short-term diet often works quickly. Cutting calories or following a fast-weight-loss plan can make the pounds come off fast. As we get older, though, those extra pounds become much harder to lose.

A vacation splurge may be enjoyable, but coming home to clothes that feel too tight is not. Retirement can also mean more free time, which many people end up using for cooking and eating. On top of that, dining out tends to happen more often.

With age, metabolism slows, and it becomes harder to burn calories through vigorous exercise.

A Personal Promise

Years ago, after returning home from college, I was met by an angry mother. Her words stayed with me: “You have put on weight and you look fat.” I had gained 10 pounds and was not fat—well, maybe a little round. She took me to the gym and put me on a diet of cottage cheese and other low-calorie foods.

I lost the 10 pounds and promised myself I would never gain it back, because I hated being forced to diet and exercise. I was fortunate that over the years I only gained weight during pregnancies with my two sons.

Resisting Temptation

Eating well is fairly easy for me because my sweet tooth is satisfied by fruit.

I decided long ago that nothing feels better than fitting comfortably into your clothes. It is also a frightening moment when you step on the scale at the doctor’s office and discover you have gained several pounds, even with your shoes off.

Most people have heard plenty of advice about healthy eating over the years. How do you resist a fresh-baked pie or walk past a plate of chocolate chip cookies? And what about that afternoon energy dip? You reach for one cookie, maybe two—but who is watching?

The encouraging part is that once you start passing up sugary foods, you can feel proud of yourself and may build a habit of resisting temptation.

Tips for Staying on Track

I have gathered a list of habits, some old and some new, that have helped me manage weight gain over the years. I am not one of those people who can eat anything without consequences, but many years ago I made a promise to myself that I would grow old thin.

That means being careful about what I eat. Many people will try almost any diet to lose weight, and the appeal of quick weight loss is still strong. But after following one of those diets, many of us cannot wait to stop and return to our old eating habits. Sound familiar?

• Keep tempting foods out of the house.
• Eat only when you are truly hungry, and check in with yourself regularly.
• Avoid mindless snacking.
• Stop eating before you feel full. Wait about 15 minutes before taking a second helping; you may find you do not want it.
• Keep healthy snacks at home.
• You can make delicious, satisfying meals without bread, cream, or starchy vegetables.
• Do not assume whole wheat bread and pasta will prevent weight gain.
• Drink plenty of water to help fill you up and stay hydrated.
• When you are hungry, try a glass of low-sodium V8 juice with your own spices.
• Enjoy very hot peppers if you want to curb your appetite, although that is just a joke.
• Once a week, treat yourself to something especially tasty and indulgent.
• Regular sugar intake can be addictive, like other habit-forming substances.
• Develop a love of soup.
• Avoid nonfat and low-fat products that may contain too much sugar, water, or additives.

My mother-in-law was a very wise woman, and she often shared a saying I still remember: “Nothing stimulates the appetite like eating.”