How I Keep My Weight in Check at 66 ~ The Habits That Make the Biggest Difference
At 66, maintaining a healthy weight isn’t easy by any means, and it seems it’s getting harder the older I get. However, I definitely know that it’s about consistency. Over the years, I’ve learned that small daily habits add up, and they make all the difference in how I look, feel, and even age.
Prioritizing Daily Movement
If you follow my blog posts, you know that I’ve shifted here. My focus now is to hit 10,000 steps a day. Some days that comes from a long walk, other days it’s a jog, or time at the gym, and sometimes it’s just staying active throughout the day. THIS ROUTINE is what I go to throughout the day on my long work days in front of my computer. It gets me moving, wakes my body up, and adds to my step count.
I also lift weights several times a week for about 30 minutes. Strength training, as I’m sure you’re all aware of, becomes so much more important as we age because we naturally lose muscle mass. And building and maintaining muscle helps support metabolism as well as improve our bone density. It even enhances our balance, which I do sometimes feel that feeling of being unstable.
Stretching Becoming More and More Important
I make stretching a priority. Flexibility and mobility often get overlooked, but they’re just as important as strength as we age. Regular stretching helps reduce stiffness, improves range of motion, supports better posture, and lowers the risk of injury. It also helps me recover better from workouts and simply move more comfortably throughout the day. The goal isn’t just to stay fit….. at my age, it’s to stay mobile, independent, and able to do the things I love. I’ve seen how this can be so debilitating with older people, so stretching is more important to me now than ever.
Weighing Myself Every Day
I know daily weigh-ins aren’t for everyone, and I completely respect that. Some women feel it becomes too focused on the number. For me, however, it has always worked. Stepping on the scale each morning helps me stay aware of the pounds before they become a problem. I’d rather address a two-pound gain than suddenly discovering I’ve gained ten. It’s simply a tool that helps me stay accountable.
Nutrition Is Vital
My goal to eat healthy is always a priority, but at the same time, I’m not so strict that it gets in the way of enjoying life. But 80% of the time I do. I drink plenty of water (I never miss my 8 cups at least), focus on whole foods, and try to get at least 6 servings of fruits and veggies every day. Protein is something I”m still working on. As we age, protein becomes even more necessary for maintaining muscle, supporting recovery, and helping you feel full after meals. I’ve noticed, if I don’t have protein with my meal, I’ll get hungrier quicker.
Sleep and Stress Matter Too
Getting enough sleep is a necessity. Poor sleep can increase hunger hormones and stress too, and obviously reduce your energy. You might be able to get away with a few nights of poor sleep on occasion, but it adds up and then hits you like a ton of bricks. I’m very lucky with this one because I’ve always slept good….. I’ll never take it for granted.
I’ve also learned that stress plays a huge role in weight management. Chronic stress increases cortisol, the hormone that can contribute to increased appetite, cravings, fat storage around the middle, and disrupted sleep. No question that good sleep has huge health benefits.
What’s More Important ~ Diet or Exercise?
This has always been an interesting topic. If we’re talking strictly about weight management, nutrition generally has the bigger impact. Many experts estimate that weight loss and weight maintenance are about 70-80% nutrition and 20-30% exercise. However, that doesn’t mean movement isn’t important. Exercise supports heart health, muscle mass, mobility, mood, and overall longevity. We’re all aware that it’s much easier to consume hundreds of extra calories than it is to burn them.
For me, the magic happens when all these things work together…. daily movement, strength training, nutritious foods, quality sleep, proper hydration, and the hardest one, stress management. None of these habits are groundbreaking, but together, they’ve helped me keep my weight in check, stay strong, and feel my best at 66.
