Your dad wants to lose weight this year. His doctor’s said he is at risk of developing diabetes. His blood pressure is becoming too high. Losing weight in the best way to prevent health issues from developing. While he wants to lose weight, he’s not sure where to start. Here are three easy changes he can make to lose weight in 2018.
Create Menus Based on DASH Diet Principles
The Dietary Approaches to Stop Hypertension (DASH) Diet is a good way to change food habits. It’s not a complex diet to follow. It’s actually pretty easy. Each day, your dad wants to eat these foods:
7 or 8 servings of whole grains
4 to 5 servings of fresh fruit
4 to 5 servings of fresh vegetables
4 to 5 servings of nuts and legumes
2 to 3 servings of low- or fat-free dairy
2 servings of lean poultry, meats, or seafood
Avoid fatty or sugary foods
Your dad needs to avoid takeout and frozen or prepackaged meals. He wants to eat meals that he cooks. If he can’t cook, caregivers can. He wants meals where he’s in control of the sodium, sugar, and fat content.
Exercise Every Day
Your dad should get at least 30 minutes of exercise each day. He wants moderate activity, so he may need to work his way up if he’s out of shape. A daily walk is a good way to start. He can start slow and aim for a faster pace over a span of weeks.
If walking is hard, chair yoga classes are worth looking at. Many senior centers offer them. Your dad can get exercise and enjoy socialization, too. Swimming fitness classes, Tai Chi, Yoga, and Pilates for seniors are other ideas.
Eliminate Added Sugars
Your dad needs to eliminate added sugars from his diet. So many items add unnecessary sugar. Pasta sauce often adds sugar or corn syrup. You’ll find sugar in bread, soups, applesauce, and some deli meats. Your dad should get into the habit of reading nutritional labels to see if sugar is in the ingredients. If it’s not really necessary, such as in soups or sauces, skip buying that product.
Examine the costs and services offered by area caregivers. Losing weight is easier to do when there’s a strong support team backing you. Your dad can have a caregiver around to help him plan a menu and cook meals. He can have his caregiver join him on walks. Caregivers also offer medication reminders, cleaning services, and laundry services. Learn more by calling a home care agency now.